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

No squat and DL today?
 
And yeah, nice job!
 
RegisterJr said:
No squat and DL today?
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Nah, hadn't pushed them at all in training. They're not up to snuff right now. I did pull 545 beltless in the warmup room, though. Never did more than 515 before. Warming up is highly overrated.
 
Oh yeah. Best lifter of the day was a junior 198. Knee sleeve raw 595/424/738 for a 1758. Crazy.
 
jimbuick said:
Still looked like a damn good bench.

Making me wish I wasn't so small and weak over here....
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Yeah, it looks nice on film, but there was a split second there at the top where I was in full on panic mode that I wouldn't finish. Usually the shirt carries through all the way to lock out and that finish is fast.
 
jimbuick said:
Still looked like a damn good bench.

Making me wish I wasn't so small and weak over here....
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Hey you know where the kitchen is...and where the sweatpants aisle is at Walmart..

Nice work Herder!!! Made that 501 look easy! And single ply at that! Great job man.
 
Nice work Herder. Strong press!
 
herderdude said:
Lol yeah, competition's always stiff in single ply bench only! I was the only one in my division.

Got 501. 490 opener was a major struggle to lock out, tried 501 and missed on my second, dialed my shirt all the way up and nuked it up to near ******* with a small struggle from there. The cut took my *******, and I had new people handing off and setting my shirt. Didn't get what I wanted, but I don't hate joining the 500 club.

The support was odd today. It was a bitch to touch, but it was also a bitch to lock out. My guess is that I didn't get a good enough return of mass into my arms/didn't catch a Tricep pump before putting the shirt on.

So many variables on a given day that it's hard to pinpoint, and there's no sense making excuses. Also no sense bitching when I hit a 22# meet PR in a lighter weight class!
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We're still tied! That soy sauce and bagel thing looked absolutely disgusting.
 
Rodja said:
We're still tied! That soy sauce and bagel thing looked absolutely disgusting.
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We are! Hahaha. I went throughout this training cycle and warmups like "I'm gonna beat everyone!" Then when I took my last warm up in my shirt I thought I hope I don't bomb.

The soy sauce bagel was absolutely gross as hell. I was nauseated for a couple hours afterward.
 
Biggest lift of the meet:

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Now you know how a 198 can pull 738. The mind boggling part is how Tim benched 424 with four foot long arms.
 
liftandswim said:
That technique though.
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His hips are literally eight inches behind the bar. Now that's leverage. The second biggest pull was a 660 from another 198. He did sumo with a plié foot position and his shins inside the rings. Never know what you'll see work for people.
 
herderdude said:
Biggest lift of the meet:

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Now you know how a 198 can pull 738. The mind boggling part is how Tim benched 424 with four foot long arms.
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That's a nutty bench w those arms. My buddy pulled 711 at Junior 198 raw in a USPA meet last weekend, but missed his 303 bench - THAT's what you expect from a guy built to deadlift. Not 424!!!
 
Hyde said:
Bet it gets to you faster than from Inzer new
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It would be a close one. I haven't seen him since archery season started. But, considering I know how much the guy paid for it ($0) and how much he cares about benching in a shirt (0), I think it could be had with the quickness.
 
Thinking of Inzers shipping and their customer service make me angry. That's all.
 
Last night I played tennis for an hour and a half, then lifted:

High bar 3sec pause squat
365X3x3

I never pause for a legit 3 count. That was awful.

Reverse grip bench
225X2x8

I hate those. That will never happen again.

Semi sumo singles
405X6

Little bit of a fun day. Just trying to get some work in.
 
That's a strong reverse grip. My max rev is less than 50%.
 
Sean1332 said:
Would reverse grip be a decent bench alternative?
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Seemed okay on my shoulders. But my supination is awful. I could have tried it with wrist wraps. If it doesn't bug you, maybe you're the next Anthony Clark.
 
OT: any tips for doing the humeral reset with the knee wrap? I'm wanting to try it, but not sure if there's any easier method than what I'm thinking.
 
Rodja said:
OT: any tips for doing the humeral reset with the knee wrap? I'm wanting to try it, but not sure if there's any easier method than what I'm thinking.
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The bowtie style I did on instagram, or one at a time?

Bowtie I get three wraps around each shoulder and the rest strings across the back. Two close to the neck and one to cover the actual joint itself. It takes me two 3m knee wraps to do it. After I get it all wrapped, I have someone yank down on the back to make sure it's retracting and depressing.

If I'm doing one shoulder at a time, I make sure to get it very close to my neck and maybe two wraps below the shoulder joint. Always wrap very tight on the top/outside and loose on the inside so as to not close the humeral artery.
 
Tried a similar setup to what a friend used as a member of a test group these last few months. Basically it's lower then upper six days a week. Assistance was one body part per day. I'm basically gonna **** it all up but it's going to look kind of close. No bets on how long I'm going to keep at it, either.

Conventional deadlift (beltless)
425X12 singles in about 7-8 minutes. The last 10 when I decided to start my stopwatch took six minutes.

Swiss bar incline press
205x2x5
175X2x6 drop 135x7

That's a glaring weakness. It will be attacked. Probably only once a week as I let my pec adapt to the direct work it receives from that move.

Incline flyes (strict to not strict so as to extend the set. By the end it looked more like a press than a flye)
30X3x15

BB Rows (double overhand on a deadlift bar)
225X3x8

That wasn't that great either. Not sure grip limited me today, more like lower back

Rev Hyper
230x4x10

Walked on treadmill for 15min.

My goal is to bring my work capacity and training density up. Get those rolling in the right direction then build off of that into a strength phase. But basically no strength phase until I can do something like squat 365x3x12 in less than seven minutes or pull 455 with no belt for 15 singles in four minutes. Those aren't going to be gains in strength, purely conditioning. If I had to do 365x3x12 in one hour or be hung by the neck until dead, I absolutely know I could. But, density.
 
Also trying to eat differently. No counting, no silly stuff. Just a habit thing. In the quest to gain weight I had dropped to 2-3 huge meals a day. Which, if you ever have trouble gaining weight, is the way to go. Now I'm going to be attempting to eat every 3-4 hours and not stuff myself. Just get a steadier stream of nutrients and get my metabolism in better shape.

Is the small meals frequently better for your metabolism a broscience thing? Might be. But I do feel that I should have been at a lower body fat than I was being back down to 220 for the first time in almost two years, cutting a nearly identical amount of weight as that previous time.

So I work to clean it up and eat more like a lean person than a fat person and see how it treats me. Baby steps.
 
I hear both, and that it doesn't matter exactly when you eat just how much within a (daily) window. It makes sense to me that your body can only use so much nutrients at any given time and starts the process of removing or storing what it doesn't need. If your body responds well to X, keep doing X.
 
herderdude said:
The bowtie style I did on instagram, or one at a time?

Bowtie I get three wraps around each shoulder and the rest strings across the back. Two close to the neck and one to cover the actual joint itself. It takes me two 3m knee wraps to do it. After I get it all wrapped, I have someone yank down on the back to make sure it's retracting and depressing.

If I'm doing one shoulder at a time, I make sure to get it very close to my neck and maybe two wraps below the shoulder joint. Always wrap very tight on the top/outside and loose on the inside so as to not close the humeral artery.
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Thank you. I've been meaning to ask you about how to do it since you've had firsthand experience.
 
RegisterJr said:
I hear both, and that it doesn't matter exactly when you eat just how much within a (daily) window. It makes sense to me that your body can only use so much nutrients at any given time and starts the process of removing or storing what it doesn't need. If your body responds well to X, keep doing X.
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Yeah, I'm going to putz around trying to make it happen.
Rodja said:
Thank you. I've been meaning to ask you about how to do it since you've had firsthand experience.
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It's my pleasure. Let me know how it goes and if there's any detail I didn't relay to you. You'll really like what it does for you
 
Lower back is wrecked today. A little hanging will clear that right up. Pecs are crazy tight and sore as well, like a first time back training, which it kind of was
 
capo180 said:
Yeah I think we can all work on conditioning..
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Duuude, my need is intense.

I actually have had a few live blood analyses done and it showed that my iron is depleted. I had tried supplementing iron for a super greens powder (moringa) but that didn't remedy it much. So I started supplementing iron last night. If this works, I'll be getting a huge boost. Unfortunately it could take up to three months.
 
herderdude said:
Duuude, my need is intense.

I actually have had a few live blood analyses done and it showed that my iron is depleted. I had tried supplementing iron for a super greens powder (moringa) but that didn't remedy it much. So I started supplementing iron last night. If this works, I'll be getting a huge boost. Unfortunately it could take up to three months.
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Heavy on the red meat man, it makes a difference. Goes back to taking vitamin c pills vs eating oranges. A gram pill of C doesn't work nearly as well as oranges, so why not take both?
 
Hyde said:
Heavy on the red meat man, it makes a difference. Goes back to taking vitamin c pills vs eating oranges. A gram pill of C doesn't work nearly as well as oranges, so why not take both?
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Gotta go both pill c, oranges, and red meat and pill iron. I looked it up, Kai doesn't eat enough red meat to replenish as fast as pill iron will.
 
herderdude said:
Gotta go both pill c, oranges, and red meat and pill iron. I looked it up, Kai doesn't eat enough red meat to replenish as fast as pill iron will.
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Exactly. If there's a deficiency you should be hammering it with both. My mom is anemic and that's what they had her do.
 
Front squat
225X3x8 75 seconds rest between sets.

OHP (standing)
115x4x10

Sucked at those too. They'll get better with practice. Fronts seemed to take a toll on my trunk and upper back tightness.

Behind the neck press
95X3x12

Band Pushdowns
Light x3x20

Tried to do some rolling tri, my elbows aren't happy with me at present. So I'll stick to bro tricep work until they clear up.

Leg Press
3X15
One snarling bastard of a sixty rep quintuple drop set.

Exit premises.

Well, walking up the stairs to the house was fun. So was taking my evening dump. My quads may or may not work tomorrow. Fronts kept the stress off my lower back.
 
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