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

Yeah what they said, get that iron in till your ****ting it out.. Nice work there man, quads should feel great in the am.
 
The knee wrap bow tie, wasn't that something from Louie a million years ago and it was used to teach what full scap retraction/thoracic arching felt like?
 
NomZ said:
The knee wrap bow tie, wasn't that something from Louie a million years ago and it was used to teach what full scap retraction/thoracic arching felt like?
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You could be right, I don't recall seeing that one of his.
 
Is there a video showing how to do that? I saw the set up on Donnie's IG the other day. I could really use that.
 
jswain34 said:
Is there a video showing how to do that? I saw the set up on Donnie's IG the other day. I could really use that.
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If you have Facebook, look to his profile. That's where most of his content comes from.
 
herderdude said:
You could be right, I don't recall seeing that one of his.
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Pretty sure it's from the archives and it's being rebranded as a miraxle fix.
 
Bench/deadlift

Bench
Work up
315x3 to a 2
315X3 to a 1
315x2x2 chest
345X1 chest
365x squish

No tightness at my chest. I kept my upper back tight but let my lats loose at the bottom. Just the transition from shirt to no shirt, really. It will come back soon.

Feet up Spoto bottom end drives (1ct motionless just above my t shirt)
225X4x10

Sumo pulls (beltless and power bar)
315+70 chainx3x5

And exit. Back is in rough shape. I'm keeping my eye on it, But as soon as its right, I'm back at it. Basically hips are throwing me out of whack and my back is taking the heat for it. I'll be squatting in wraps soon.
 
Squat/deadlift

Tennis

Squat
Work up
455X1 sleeves
475X1 sleeves
500x1 wraps

Deadlift (conventional, belt, floor)
385X3x5 reset every rep
455X1

KB swings
106X3x15

DB lunges
55s x2x12

Donezo. Back felt good, so I went for it. No hip tightness on my squats, though. That needs work.
 
I think you had a misspell or auto correct. Looks like you played tennis.
 
RegisterJr said:
I think you had a misspell or auto correct. Looks like you played tennis.
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Hahahaha yep. I play tennis before training on Sundays to be less fat, in a lifestyle sense. We warm up then play a set. Usually takes a little over an hour. Lost to my brother for the first time since we started in August.
 
Tennis is for sure a good way to get the blood pumping. Used to play some racket ball back in college a few times I week. Good times.
 
capo180 said:
Tennis is for sure a good way to get the blood pumping. Used to play some racket ball back in college a few times I week. Good times.
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I prefer racquetball myself! I'll find ways to get that in as well, What with it being too cold to play tennis soon.
 
I used to be pretty good at ping pong...got so good I was running the rec tent. I could beat anyone in the squadron...wait, maybe that was Forest Gump...
 
Hyde said:
I used to be pretty good at ping pong...got so good I was running the rec tent. I could beat anyone in the squadron...wait, maybe that was Forest Gump...
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Lol. Never was even remotely good at ping pong. I suck at pool, too.
 
Squat/bench/squat

Work up
405x2
Wrap
475X2

Speedy bench
165+Short minis x9x3
Same x10

Beltless rack wide in oly shoes
315X3x6 90 seconds rest

Front squat narrow stance to 8" box and foam pad
225X2x4 Nope never mind

Hammer strength incline
Plate quarter ten x3

S/s with

T bar rows
3 1/2 plates x3x12
Last set two drops, both x8

Done. Squatted with some people, benched with some other people, finished up squatting after they left.

Decided to hit t bars after seeing too many powerlifters on instagram with way more muscle than I have in the spot where t bars hit me. I never liked them, though I did them religiously for some years back in the day.

I think the low box fronts will stay, I'll put them before deadlifts on days I pull. They worked splendidly last year about this time, did an eight week cycle of them then pulled my first 600 immediately after.

Pecs felt righteous on bench and hammer strength, that machine didn't feel right last time I tried it. Bench didn't feel that great, felt slow and out of groove. I'll keep after it, It will get better and as goes my speed work, so goes my raw strength above 365 in my experience.
 
I like T-bar rows myself. In fact, I just found out what they are. I've just been writing chest supported row in my log. Guess they are T-bars. Not like it makes a difference lol
 
Finally got a lift 60% 4x8! Buuuut it was OHP. Big whoop.

OHP
135x4x8 rest periods were unwrap wrists, rewrap.

DB presses
55X15 flat, 15 at 15 degrees, 15 at 30 degrees, 11 then 8 at 45, 8 at 60, 7 at 75 and 85.

BB French Press
95X2x8

Curls

TRX rows
5x12

Done. Good upper session. Let my lower body recover, did get some work on my hips and did butt walks. Lower body feels good. No training tomorrow.
 
liftandswim said:
I like T-bar rows myself. In fact, I just found out what they are. I've just been writing chest supported row in my log. Guess they are T-bars. Not like it makes a difference lol
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A traditional t-bar row isn't chest supported. It's similar to a BB row in stance except the bar is long-ways thru the legs. And there may or may not be a handle, otherwise you just grab the bar near the weight like a baseball bat.

Since there's no chest support guys often end up pretty upright, and before you know it it's easy to end up in a heaving shrug fest lol. The chest-supported machines are great.
 
Deadlifts
505x3
535x3
555X1

Russian curls x3 Hell no

GHR
3X6

Lying swiss ball glute ham
3x12

Incline bench
155+60 chain x3x12

Done. Hamstring wasn't feeling it tonight, So I ran a miniband along it and wrapped it. Got me through the session. Upper back tightness isn't up to par right now on pulls. Lower body is nice, though. My flaw has flip flopped.
 
Squats/pulls

Temper
Set hips

Squat
Work up (half plate increments)
405X2
Briefs
455X3
505X3

Sumo pulls (briefs)
335X8
385X3x6
475X1

Squats felt good finally. Nice to get some weight for some reps.
 
Shirt bench
Full warm up

Work up
315x3
365X2 two board
405X2 reactive two board
F6
495 float
545 float miss x2
495x1 touch

Tried to get really wild with the shirt and couldn't tuck or bring the bar down or anything. Took the shirt off and reset and finally got it. 495 took everything to touch, but was a nice smooth rep. Little more weight for an easier touch and I'll do better. I have a lot to learn about that shirt.
 
Went in to help a friend with his pulls today, so I figured I'd get some pulling in as well.

225 x1000 conventional and 1000 sumo, including chair pulls, Koklyaev pulls, and stallions.

Then,
405X15 in 5min 50 seconds. Needs more practice for sure.

Rushing back home to visit with baby brother now.
 
Squats

Band distracted hammy stretch
More band distraction
That one with the overhead band and the 45# plate
Partner hip set (distracted)
Duffin routine
Roll IT band (on top of x wife)

Started with box squats
8" box and two foam pads, comfortably below parallel but not excessive.
Work up
275X7x5
Remove box
275X3x5

Total time spent at top weight~16-18min

GM squat to 8" and one foam pad (stolen directly from Laura's instagram, minus the suck bar she picked for it)
225X3x3

Front and rear foot elevated BSS
BWx4x15

Taken til my knee hit the floor. Both elevations were slight, maybe 4 and 8 inches front/rear.

KB Rotational deadlift
100X3x12

I liked these. Good hip/ham and trunk work.

KB swings
71X5x15

And done. I keep getting these jarring pains in the front of my hip when I exit a vehicle. After this session, I had no hip pain. But. I did get a nasty cramp at the insertion of my vastus lateralis on my bad hip side. Like, drag my foot the rest of the way in the house, climb one step at a time, lingering cramp.

I thrashed myself today. Giant mobility session and training all knocked out in 85 minutes.

I have been afraid to train with such light weight, but really, if I take a training max of my best beltless squat, this falls in a training range. So I'll swallow my pride and train with weight I deserve to train at until I reach my goal for this phase. Even if this kind of training kills me, which it totally does.
 
Only had 30 min last fri and told myself I'd accumulate some light squat volume. 5x10 beltless w SSB at just 242 made me a wind-sucking b*tch. It didn't matter I didn't have any more time - I had to fight to barely accomplish that. #crossfit #cardio
 
You guys aren't kidding. Now my hip feels like it's going to fall off. I think my million squat program is likely not for me. Gonna do the full post squat routine tonight and not squat or pull sumo for a little while to let this clear.
 
Speedy bench day

Bench vs two short minis
135X9x3
185X2

Spoto press
Work up
225X6
275X5

DB flat press
55x2x1min

Chest supported row
80x3x8

Rear delt destroyer x2

Pull ups
5x3

Vogelpohl rows x3x15

Rolling tri
30x3x15

Band Pushdowns
Lightx5x15

Good speed on my benching. We figured it at 120 top and 80 at the chest. The over set was nice and easy. Spoto presses kind of surprised me. Glad I did them, I need to do more.
 
capo180 said:
Nice work dude great volume too!
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Thanks, brother. Working on it. For whatever reason I can handle all the upper volume in the world, but nowhere near as much lower. Hell, my bench volume yesterday was~75% of my squat volume the day before.
 
Ehh I've seen you handle a heck of a lot of volume on deads and variations. You'll get there man just gotta work up to it.
 
Yeah I'm with you, herder. Lower volume work can be a bîtch. In my experience you have to go lighter than you think. At least at first
 
Why so much band tension? I mean wouldn't you just use a single short mini or monster w 135 for a bencher your strength in a speed bench?

Other than being fun lol
 
Hyde said:
Why so much band tension? I mean wouldn't you just use a single short mini or monster w 135 for a bencher your strength in a speed bench?

Other than being fun lol
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Smoked em cause we had em. :) Two short minis is just about the same as a short monster if I'm not mistaken. Maybe a hair more. With one short mini I'm more like 165-185 on my speed work.
 
Rack pull and more hip rehab.

Rack pull (just below the knee) against doubled lights (55 bottom 110 top)
Work up
315X3
Add belt
365X3
405X3
455X3 started to challenge my grip on the shytty designated rack pull bar.

GHR isometrics
BW x4x30s
BW x15s

BSS (front foot very far forward)
BWx3x8

Monster mini leg curl
3X25
1X8 Lol dead hams

Isometric incline flyes
10# x2x1min

Tried the stuff from the t nation article in the news today. Shouldn't bench for a few days now, But I'm trying to strengthen that pec region a little more with a difficult but low tension technique. With the GHR I was trying to keep the hip motion low. They were plenty difficult. I'll keep track of my time and try to boost it up.
 
The eccentric quasi-isometric stuff?? I was gonna try it too but then ended up doing the log press. Was gonna do sldls and bss. What did you think?
 
jswain34 said:
The eccentric quasi-isometric stuff?? I was gonna try it too but then ended up doing the log press. Was gonna do sldls and bss. What did you think?
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Once upon a time about seven years ago I did Doggcrap training. I remember doing that kind of hellacious stuff, and I remember it working pretty well, Even though I switched to volume stuff after a few months.

Probably better to do with a little blood in the muscle, but I will be curious to see how it turns out for ROM. But anything with that kind of TUT will bring growth. Guys like Louie and Josh Bryant are big on isometrics as well.
 
Hard to argue w Louie and Bryant's results either lol

Hey Justin do you, or anyone in here, have an old squat or deadlift suit or even briefs that would fit a 242? Can be any ply and strap style, just nothing sumo-only. PM me if you wanna sell anything.

The gym has this rivalry w the max deadlift at hope for the holidays USS event in December in STL and they bring everyone who can pull over 500 to help rack up points and it's unlimited gear. Lucky for me, Chase Karnes will be in the 220 class FML.
 
Hyde said:
Hard to argue w Louie and Bryant's results either lol

Hey Justin do you, or anyone in here, have an old squat or deadlift suit or even briefs that would fit a 242? Can be any ply and strap style, just nothing sumo-only. PM me if you wanna sell anything.

The gym has this rivalry w the max deadlift at hope for the holidays USS event in December in STL and they bring everyone who can pull over 500 to help rack up points and it's unlimited gear. Lucky for me, Chase Karnes will be in the 220 class FML.
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I have quite a few, but none I'd be willing to part with at the moment. Check the bargain bin at Inzer or the powerlifting watch classifieds.

The big thing on a deadlift suit in my experience is really tight straps. That's your main concern, you Will either want Velcro or preset straps that are tight. My good deadlifting suit is so tight I can't buckle my belt with the straps up, I have to buckle it, then pull the straps up.
 
Hyde said:
Hard to argue w Louie and Bryant's results either lol

Hey Justin do you, or anyone in here, have an old squat or deadlift suit or even briefs that would fit a 242? Can be any ply and strap style, just nothing sumo-only. PM me if you wanna sell anything.

The gym has this rivalry w the max deadlift at hope for the holidays USS event in December in STL and they bring everyone who can pull over 500 to help rack up points and it's unlimited gear. Lucky for me, Chase Karnes will be in the 220 class FML.
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What are your measurements? I got some stuff
 
ME lower

Squat against EFS short blacks (300 top)
Work up
245X1 belt
Add Boss
295X1
335X1
385X1
405x1 miss

Remove boss (15min process, including hooking my strap to a band peg and diving away from it, having a shovel in my crotch to pry the suit down, and getting my leg pinched with channel lock pliers)

Add Metal Pro squatter
Deadlifts against quad minis (185 sumo, 190 conventional)
Work up
405X1 sumo, 1 conventional
435X2xF sumo. Both times got a handful of my left VMO on the way up.
Ditch suit
440x1 conventional
475X1 conventional

665 top, beats my previous best ever, which was 655 reverse blue band.

GM squat 10" box narrow stance against short lights (beltless)
135x3
225X3
275X3

Easily the heaviest GM I've ever taken. This was within 10-15 of my max on this exercise.

Belt squat
2x45s. Don't Try belt squats for time at home, folks. That was suck. Estimated 25 reps per set. Glute and VMO pump galore.

Seated banded leg curl
2x50
Brutal as well. Short light, we hooked our feet in the ends of a tow strap. My hams were cooked after my last big deadlift.

Great session. Hip feels great. Stoked about the big pull.
 
Hyde said:
Dude how did you survive that? Bet that wasn't a fast day
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Lol correct, it was probably two and a half hours. I feel some struggle getting up this morning, But I'm okay.
 
Thanks Ian!

Cool bench day. Had to wrap knees immediately after benching so no assistance.
Work up
365x1 raw hell yeah comeback trail!
405X1 Maddog slingshot
F6
455 2 board
495 2 board
545 fckin beefed it. Finally brought it down under control to the board. Went to let it sink into the board and it slid imperceptibly toward my face. When I turned the weight around, I fired it at warp speed right back into the hooks. Bypassed the rack command. Pisser.
 
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