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

Hyde said:
So what was today about if you're not necessarily even getting ready for a geared meet? Just having fun?

And yeah those ohp numbers be like...
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I know for me, I would throw the shirt on every month or so just so you don't lose the skillset. The setup is difference as is just about everything else compared to a raw bench.
 
Hyde said:
So what was today about if you're not necessarily even getting ready for a geared meet? Just having fun?

And yeah those ohp numbers be like...
Click to expand...

Like rodja said, you have to keep it in the arsenal and fresh. It protects my pec so well that I can load and press aggressively even when I'm not feeling all that great.
 
Squat/pull

Led off with bamboo bench, which is something I'm going to keep with to try to build up periphery and my safest groove.

Bamboo
110 in swinging bells and a short mini down to the band peg. 5 sets of mixed holds and reps in each set, using the three grips inside the rings.

Squat
Work up
405X1 belt
495X1 briefs
585X1 briefs
655X1 briefs and wraps. PR
Took three tries to unrack 655. First two one one wrap, couldn't clear the pins with the TPB bending like crazy. Third try I re-wrapped and started narrow and stepped it out wider. Blew it up once I finally settled in. Its what I expected to get raw, so I should have. Maybe 800 in a loose leviathan? We'll find out what I can do Friday night or Sunday morning hopefully.

Sumo in briefs
Quick work up
475X1 good
515X1 tough
565XF too far from me, horrible setup.
565X1 raw conventional

Still can't sumo worth a crap. Oh well.
 
Awesome squat man. Depth looked great and it moved like it owed you money!

I'm just venting this thought here because I feel like it will be appreciated most: what if, within a year or two, Duffin squats a grand in belt and wraps @ 242? Like, it could really happen in the not too distant future.
 
Hyde said:
Awesome squat man. Depth looked great and it moved like it owed you money!

I'm just venting this thought here because I feel like it will be appreciated most: what if, within a year or two, Duffin squats a grand in belt and wraps @ 242? Like, it could really happen in the not too distant future.
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Thanks, man! I'm really happy with where my squat is at. Maybe 800 in full gear??

Last I heard, he was weighing in the high 270s. I feel it's likely kabuki will do it, and I think you're right that he'll do it at 242. It sounds as if his pulls without straps are coming along as well!
 
Gotta realize, Lou. Al may not have the staffing that Tate has, but he is 100% a stand up guy that will do anything for a customer. I'm pretty sure if you asked him for his personal capt jacked hat, he'd sell it to you, and At a discount on account of it being used.
 
herderdude said:
Gotta realize, Lou. Al may not have the staffing that Tate has, but he is 100% a stand up guy that will do anything for a customer. I'm pretty sure if you asked him for his personal capt jacked hat, he'd sell it to you, and At a discount on account of it being used.
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8-12 weeks maybe. Overkill is not making anything at the moment. All of rudys machines broke.
 
SweetLou321 said:
8-12 weeks maybe. Overkill is not making anything at the moment. All of rudys machines broke.
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Now on the other hand of what I just said, ****in Rudy has the worst customer service in the industry. I tried to hit up the OK booth at the Arnold and wasn't even acknowledged.
 
1 week to respond to my initial email. Another week to respond with an order form. 4 weeks later I emailed to check and it took a week to respond to say that they'll be shipping "next week".
 
Sean1332 said:
1 week to respond to my initial email. Another week to respond with an order form. 4 weeks later I emailed to check and it took a week to respond to say that they'll be shipping "next week".
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Sounds like INZER
 
Hmm. I love the overkill wrist wraps. Nothing compares. I wanna try some slingshot ones to compare. As I do like the slingshot record breaker knee wraps
 
Yeah the gay thumb loop makes it a good multi purpose wrap, but sometimes you need shyt for specific purposes too.
 
Volume upper

Floor press
205+40 chain x10x5

Pec felt great. Radius felt like it was going to shatter.

Bamboo of champions
202x4x4

We found a weight that beat me. I'm going to go back down and do some static holds until I'm amazing with ~88# and try this again.

Band Pushdowns

Decline rolling tri
40x3x12

Band upper back

Walking bottom up KB press
22x4x12

KB rear delt
10x4x20

Band facepulls

Done. Low intensity day both absolute intensity and the intensity I brought to the gym. Freakin heavy low bar strikes again. Gonna have to go with a different bar for a little while. Sucks.
 
Double dipped from yesterday and did speed bench today.

Bench against monster minis
185X10x3

Holy crap I felt great.

DB press (flat)
90X20 PR
100X10
90X3 oops blew my wad.

Bamboo tri ext off of pins
50X4x15

Most awful exercise I've done in quite awhile.

Cable Pushdowns
4x30

Cross body tri ext

Facepulls 4x20

One arm high pulley rows

Wide neutral standing low cable rows

Finito. This was intense. Gotta bench with Bart more often, he pushes the comfort zone a bit. Bench sets took 15min. Rest took an hour.
 
I like the gansta wrap thumb loops, but I've never tried a wrist wrap without them.
 
RegisterJr said:
I like the gansta wrap thumb loops, but I've never tried a wrist wrap without them.
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Hahaha based on how they sound almost any loop is better. Except loops that are too small to get off after you set the wrap. Last thing you want as they call you to the platform.
 
Hyde said:
Herder as soon as I read the bamboo extensions I was like That sounds like hell hahaha
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We took an eight inch grip and took it to pins just above our face. After the third set I took my hat off and threw it on the floor while Bart laughed and laughed. Then I called him an azzhole.
 
Okay so my gym is dumb and closes at 8 on Fridays. So I did a quickie lower. Effective, too.

SSB, wide as the rack, toes almost straight ahead, to parallel or slightly above box.
Work up
410X2 speedy
320+80 Chain, 7 doubles EMOM

This was awkward and my safety bar whips like nobody's' business. I can't go above four and a half plates' worth or the bar bends and the camber grabs the rack. I may work up to pauses with maximum rack clearing weight and minimum support to keep pressure off if my forearm.

Now comes the part of the program where J goes dumb...

Sumo stiff leg, 2" deficit, tap ground and carry on. Wider than my normal stance.
335X3x8 beltless

Dimels
295 standing on a doubled mini looped over the bar x2x20

You know about standing on a band placed over the bar. Doubling the band takes it to near max stretch. These were pain incarnate. I cramped badly between sets and sometimes shuffled like Bernie while at other times pimp walked from place to place. My hamstrings are unhappy with management at the moment.
 
Hyde said:
Thought I saw you at the gym your crew yesterday...

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Love that movie.

Bench all the benches today.

Work up
315x2 fell out of my hands on rep 3. ****er.
Wrap wrists
335x3
Two board
365x2
One board
375X1 fast
315x5
335X4

Bamboo
80# for three 40s holds followed by a rep out. Swinging chain passed thru a kettlebell hung from bands. Wobbly.

Incline throat press
185x3x8

French press
115x3x8

DB French press
35s x3x8

Cable Pushdowns

Cross body cable tri ext

Hammer curls
55x3x12

Walking bottom up KB press
22s x2x12
17s x2x12

Boogie out. Gonna hit upper back tomorrow, all the benching got it pretty good. Should be briefed and wrapped for some dumb weight on the buffalo bar. See how many bands I can put on one bar.
 
Ouch! Fell out of your hands? Like onto your chest or the safety rack?
 
love2liftkat said:
Ouch! Fell out of your hands? Like onto your chest or the safety rack?
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On my chest. It only fell from a few inches up. I'm trying to build my wrists up as per my occasional training partner. I pushed and my wrists turned over it. Hit my ribcage and was quickly plucked from my chest.
 
herderdude said:
On my chest. It only fell from a few inches up. I'm trying to build my wrists up as per my occasional training partner. I pushed and my wrists turned over it. Hit my ribcage and was quickly plucked from my chest.
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Wow! Scary! Hope you're not too sore tomorrow!
 
Dam man, you gotta stop doing that.
 
Heavy ass squats

Buffalo versus blue and green (320 at top)
Work up
195 no belt
285 raw
375 briefs
465 briefs and wraps
Rev blue band
685X1 smokeshow
Straight weight
705X1 inch and a half high and had a struggle keeping my knees from shooting. I feel your pain Sean1332 pretty sure the bands were keeping the bar from whipping and when they came off I started a chain reaction.

Rev hyper
3.5 pps x4x15

Belt squat
140 and a blue band around the upper back. A double decompression exercise that was hard on the hips and legs.

Used a dip belt and stood on boxes in the rack. Held the rack uprights like a Hatfield squat and pumped out 5x15.

Exit premises. Thankfully I made decompression a priority. I want opinions on potential attempts from anyone who wants to input after I upload the 705.
 
Also critique to get me to straighten up and hit depth easier would be awesome.
 
Here you go guys. Inch and a half high might have been a generous description.

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Sean1332 said:
Woo 7 bills! The only idea I have, is that the harder I grab the ground, the better/upright I go down with it.
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I think I needed to push back harder too. Will be trying to grab floor harder next time. Need to work straight weight doubles or triples to gain some grooveage.
 
Nice work
Your stance looked a bit narrow for gear but the angle isn't that great of seeing that. Of course I work with some wide squatters so .....
 
Duramaxhd said:
Nice work
Your stance looked a bit narrow for gear but the angle isn't that great of seeing that. Of course I work with some wide squatters so .....
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I do take a very narrow stance for gear. It's just outside of shoulder width. I get little power and less stability if I go too wide. Its possible I was narrower than normal, and it looks like I really stayed upright more than I sat back.
 
Widen you stance 1/2 to 1 inch from now on each side, flat shoes, grab the floor, sit between your knees and push back just enough to load the gear but not so much you fold over. It's not that exaggerated. Only way to hit depth easier is to be patient and adjust the gear to do so.

If little power a touch wider get better gear.
 
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