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

liftandswim said:
What capo said. 670 would be huge! 242?
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Yeah, the holidays have me heavy. I'm like 240 right now. I'll be about 250 come meet time.
jimbuick said:
How much do you typically get out of your wraps?
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I got 525 for a single last week or the week before, not moving weight as well as I did yesterday. So I'd say I get w little more than 100 out of my wraps. I stay much more upright in my wraps and it helps a ton.
 
herderdude said:
Yeah, the holidays have me heavy. I'm like 240 right now. I'll be about 250 come meet time.

I got 525 for a single last week or the week before, not moving weight as well as I did yesterday. So I'd say I get w little more than 100 out of my wraps. I stay much more upright in my wraps and it helps a ton.
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Would that be a quad weakness or form issue?
 
No idea why I'm so much better in wraps. I feel like I spend plenty of time without them. I actually hate wrap days because of how long they are and how annoying it is to wrap 2-5 times. At least in briefs, I put them on and do one set to set them and its done. But as my hips grow stronger, my wrapped squat gets better. I could squat without wraps for 12 weeks and get 10 pounds. Squat 4 weeks with briefs and I'll PR without wraps.
 
100 out of my wraps as well. I think there's nothing wrong with that gap. Wraps do a lot. That gap is just as big, or bigger, for some elite lifters. If the gap was only 20lbs, I'd ask why we are even wearing them.
 
Yeah, look at how much the no wrap records have progressed lately. Just a little bit, thanks to the SBDs. But the wrap records are on the moon. The wraps keep getting better. We'll see people getting more out of them for a few more years at least.
 
herderdude said:
Yeah, look at how much the no wrap records have progressed lately. Just a little bit, thanks to the SBDs. But the wrap records are on the moon. The wraps keep getting better. We'll see people getting more out of them for a few more years at least.
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Lol, at the SBDs. It's true.
 
Speedy bench

Over warm up 225x1
155X12x3
Add 40 chain
245X1

I like my grip width, but when the weight gets heavy, it's just a hair too narrow for me to drive under the bar. It shoots to the rack.

Seated neutral OHP
175X2x8
205X2x6

15 degree DB press
70X3x12

Upper back death set x2

High pulley rowx3x12
High band row x2x12

I think I like the band because it doesn't pull me over at the beginning but is heavy at the end.

Monster Pushdowns
4X30

Skullcrushers (narrow on the EZ bar, brought to my eyes)
85X3x12

I usually take these to the top of my head, but I'm looking out for my elbows as much as I can.

Concept 2 rower
2500m in 10:45

Not sure if that's good or awful, But that was balls out effort the whole time.
 
Upper back death?

capo180 said:
Yeah super tight SBDs will net you a bit of poundage, probably like 25-30 max though. No where near 100.
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Now I'm wishing I sprung for the SBDs instead of Sling Shot's... Mine aren't that tight.
 
RegisterJr said:
Upper back death?



Now I'm wishing I sprung for the SBDs instead of Sling Shot's... Mine aren't that tight.
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Yeah, I do a hybrid of ugly ass rear delt flyes/upper back rows, then rear delt swings, then chest supported rows.
 
capo180 said:
You gotta buy them a size or even 2 small, mine are getting quite tight now. I've also probably gained 15 lbs since I've bought em.
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You think drying mine would shrink them or destroy the sleeve?
 
RegisterJr said:
You think drying mine would shrink them or destroy the sleeve?
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Dude cut that crap out. Sleeves aren't for carryover. Trust me the ability to just pull them on is worth much more than 5lbs. Everywhere was out of the old Titans and the sling shot sleeves so I bought the size for 242-275 regular fit for my Yellowjackets as they were on sale and have to turn them inside out and roll/yank them on over my calves. Takes 5 minutes w shoes and sucks. Can you imagine if I'd gotten a 220 meet fit pair?? I'd need a slipper like a suit. F that. Buy yourself a pair of wraps if you want carryover. A $25 pair of efs wraps will give way more than $100 SBD sleeves w 1/2 of the difficulty in getting em on.
 
Hyde said:
Dude cut that crap out. Sleeves aren't for carryover. Trust me the ability to just pull them on is worth much more than 5lbs. Everywhere was out of the old Titans and the sling shot sleeves so I bought the size for 242-275 regular fit for my Yellowjackets as they were on sale and have to turn them inside out and roll/yank them on over my calves. Takes 5 minutes w shoes and sucks. Can you imagine if I'd gotten a 220 meet fit pair?? I'd need a slipper like a suit. F that. Buy yourself a pair of wraps if you want carryover. A $25 pair of efs wraps will give way more than $100 SBD sleeves w 1/2 of the difficulty in getting em on.
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This. I have the blue rehbands. Have had them for 3 years. I hand wash after every use. They are still in prefect condition and don't smell. I can get them on in seconds too. I tried a pair of medium SBDs (gfs) and it got stuck on my calf, I was out of breath, and she even put baby powder on my leg. **** that. I'll wrap up if I want that much help with the same effort level.
 
Touché.
 
Yeah I wouldn't try to shrink them. Really I agree with Hyde, if you want something to help move weight get wraps. I didn't buy sleeves to help move weight really, just to help keep my knees comfy. I might size up to a large soon myself, these are getting annoying to put on.
 
Thomas, You sound like you want to join the big weight squat crew. Go like Nike and just do it.

You won't get much out of them at first, maybe 40#. It took me a couple years to get up to where I am now in wraps. Also if you buy a pair of 100# wraps, they are going to be expensive and make you their bitch for a long time. If you start with less aggressive wraps and move up once you're used to wearing them murder tight, you'll be much better off.
 
SweetLou321 said:
I've felt them and seen them. Stiffer and thicker. Also the review came from a couple very picky well to do lifters.
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Ahh, okay. Idk I was just going off what one of my fave youtubers said. He squats about 600 in sleeves (not sponsored by sbd lol). But who knows I'd have to try them
 
herderdude said:
Thomas, You sound like you want to join the big weight squat crew. Go like Nike and just do it.

You won't get much out of them at first, maybe 40#. It took me a couple years to get up to where I am now in wraps. Also if you buy a pair of 100# wraps, they are going to be expensive and make you their bitch for a long time. If you start with less aggressive wraps and move up once you're used to wearing them murder tight, you'll be much better off.
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I am, I still want 500 first though. Just trying to feel out everyone else's opinions.
 
I dried my first pair of sleeve by accident and destroyed them I agree with what has been said here is started with grippers now I'm on destroyers and I get about 80 to 100 out of them self wrapped and maybe a touch more from overkills
 
Squat day

Work up off of a box
365x5
405X1
Remove box
455x2x5 rep and volume PR at this weight. (Previous is 3x3 I believe)

Had to wait forever for a rack and had obligations afterward, so I'll do assistance tomorrow. Gym closes at 1pm. Bastards.
 
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First rep I didn't load my hips at all, so it got squirrely. Rep 5 was a long grind too. This is set 2
 
RegisterJr said:
I am, I still want 500 first though. Just trying to feel out everyone else's opinions.
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Do it - you're good for it man. It was very gratifying when I got mine and gave me a lot of confidence going forward.

And then buy some wraps; you love every power toy you've ever bought. You use bands multiple times a week. Don't fear the reaper, Thomas.
 
Assistance

Hip thrusts with band around knees
135X2x8

Deficit pause pulls (3s)
315X5x4

Speed pulls
315X6

Deficit pendlays (3/1/3/1 tempo, constant tension)
185X5x6

GMs with band around knees
225X4x10
315X6 somewhere in there

KB swings
100X5x15

Rower
Two 500m sprints. 1:42 and 1:48...4m in between... last strokes of second sprint were nearly ineffectual.

This was a murder day. Brother was doing inverted juggernaut, so his 1m rest we would slap a 25kg plate on each side and me and the other brother would do pause pulls. No belt worn all day. Took us one hour.
 
herderdude said:
Squat day

Work up off of a box
365x5
405X1
Remove box
455x2x5 rep and volume PR at this weight. (Previous is 3x3 I believe)

Had to wait forever for a rack and had obligations afterward, so I'll do assistance tomorrow. Gym closes at 1pm. Bastards.
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Your one of them guys Donnie spoke about in his rant this morning u hardcore Christmas gym goer
 
Hyde said:
Do it - you're good for it man. It was very gratifying when I got mine and gave me a lot of confidence going forward.

And then buy some wraps; you love every power toy you've ever bought. You use bands multiple times a week. Don't fear the reaper, Thomas.
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Not a huge fan of the Sling Shot. For whatever reason, I prefer bands to it. Then again, I don't use it enough to appreciate it.
 
I use the slingshot religiously. Like 2-5x a month. Can't just be wearing out all my parts before I turn 30
 
I'm planning to do a 12 week Meadows program while I break from 531, and he uses reverse bands a lot, so it will get some play for at least 3 months.

If I were benching what you bench Herder I'm sure it'd be a different story.
 
RegisterJr said:
I'm planning to do a 12 week Meadows program while I break from 531, and he uses reverse bands a lot, so it will get some play for at least 3 months.

If I were benching what you bench Herder I'm sure it'd be a different story.
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Have you considered that might be part of why he benches what he does?

My bench has been climbing since I started using it in my programming. Not that it's the only reason why but I don't think it's coincidence as it doesn't like to improve.

Not that you should be using a slanger during your reverse band work! Lol you will have fun with Meadows
 
Hyde said:
Have you considered that might be part of why he benches what he does?

My bench has been climbing since I started using it in my programming. Not that it's the only reason why but I don't think it's coincidence as it doesn't like to improve.

Not that you should be using a slanger during your reverse band work! Lol you will have fun with Meadows
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Boom. Feel more weight, for more reps, growing more muscle, with less wear and tear.
 
Hyde said:
Have you considered that might be part of why he benches what he does?

My bench has been climbing since I started using it in my programming. Not that it's the only reason why but I don't think it's coincidence as it doesn't like to improve.

Not that you should be using a slanger during your reverse band work! Lol you will have fun with Meadows
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I am also only one year into barbell benching. The previous 5 years my bro-knowledge didn't tell me how to bench without pain.

No slanger + rev band. I have only one rack that can be used for rev bands so likely I'll use the slang as a sub.
 
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