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

liftandswim said:
How heavy does that feel on your back? Lol

Good shît dude!
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Way heavy. But, I already had ~785 on my back earlier in my session. The best way to become accustomed to it is the heavy walkout or lots of band tension. Heavy no belt no wrap walkout once a month (105%) would be best If you have no chains. Bands are really hard to walk out.
 
SweetLou321 said:
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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To clarify, its my ass That has no power that wide, not the equipment. Lol. My hips are very much weightlifter/Dalmatian, they dislike wide in the worst possible way. I can injure myself in three weeks of squatting to depth wide
 
SweetLou321 said:
Time to go single ply then. Or take a more moderate Brian Carroll style high bar quad/knee wraps style multi ply squat
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Oh you mean like when he squats high in every IG vid then only hits his opener due to depth?

It's like ever since he came back to 242 he decided parallel wasn't cool.
 
SweetLou321 said:
Time to go single ply then. Or take a more moderate Brian Carroll style high bar quad/knee wraps style multi ply squat
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That's kind of where I'm trying to get. It feels just like a conventional deadlift to me. Show your chest real hard and you're done.
 
Hyde said:
Oh you mean like when he squats high in every IG vid then only hits his opener due to depth?

It's like ever since he came back to 242 he decided parallel wasn't cool.
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Parallel, like beauty, is in the eye of the beholder. That'd just, like, my opinion, man.
 
Hyde said:
Oh you mean like when he squats high in every IG vid then only hits his opener due to depth?

It's like ever since he came back to 242 he decided parallel wasn't cool.
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Him not going to depth is just him being lazy. He still has great technique when he wants to hit depth. Also a lot of that is his team blowing up his ego and him not taking depth shots and being honest with himself.
 
herderdude said:
That's kind of where I'm trying to get. It feels just like a conventional deadlift to me. Show your chest real hard and you're done.
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Only other suggestion is to hick those briefs up a touch more. I've found that every gear has a sweet spot, if I go above it then I can hit depth easier but loose a touch of power. I wore an ace to pull and squat in so I had it higher to pull to get the bar and open my hips up and lower to squat to get more stopping power and spring. I'm talking 1/2-1in higher btw.
 
SweetLou321 said:
Only other suggestion is to hick those briefs up a touch more. I've found that every gear has a sweet spot, if I go above it then I can hit depth easier but loose a touch of power. I wore an ace to pull and squat in so I had it higher to pull to get the bar and open my hips up and lower to squat to get more stopping power and spring. I'm talking 1/2-1in higher btw.
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I know exactly what you mean by this. That rep before the briefs are set is always a heavy stop. If they aren't on enough, the knees pull in. Never thought to try different adjustments of briefs and suit.
 
Y'all a bunch of little bitches. I feel it, too.

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Sean1332 said:
Well she's scary as fuk looking.
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Lol for real. I saw her set her first all time world record in April 2014. Talked to her at the Arnold last year. She's like an adorable little Latina girl except for the manface and that she is jacked as all fck
 
Sean1332 said:
Well she's scary as fuk looking.
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That's because she has more androgens coursing through her veins than most men lol she's not playing around that's for sure.

I really do love watching Brian Carroll. His high squats just make me sad
 
Sean1332 said:
Well she's scary as fuk looking.
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herderdude said:
Lol for real. I saw her set her first all time world record in April 2014. Talked to her at the Arnold last year. She's like an adorable little Latina girl except for the manface and that she is jacked as all fck
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Hyde said:
That's because she has more androgens coursing through her veins than most men lol she's not playing around that's for sure.

I really do love watching Brian Carroll. His high squats just make me sad
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I was going to say the same thing. She has gotten progressively more man-face since I've been following her on IG.

No hate though. I don't have to wake up next to her.
 
Yeah she squats the same SSB max in knee wraps as I do sleeves...at like 4 weight classes up at least

Not many ladies laying down the lb for lb smack down like SS
 
RegisterJr said:
I was going to say the same thing. She has gotten progressively more man-face since I've been following her on IG.

No hate though. I don't have to wake up next to her.
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Hah that's right. You do you, Sue.

Speedy bench

Db press
45x3x25

165, short mini, 60 chn 9x3
225 and same bling for a paused double. Speedy.

Bamboo
160X9 whoops
125X2x~20 with short hold at end
Drop set 125 amrap/ 70 amrap/ 55 amrap. This was brutal, but by the end of this, I was dropping it straight into my lats and the groove was nuts. If I can bring that to a heavy bar, something good is bound to happen.

Db press
60x2x20

Facepull
5X15

TRX row
3X8

T bar rows
150X2x15

TRX triceps
3x8

Overhead band tris

Pec pump of peace. Speed was great. My guess is if I pushed, I'd be less than six weeks from 400. So now that I've been there twice, I'm going to create a sustainable environment so I don't have to spend time maxing in the low 3s ever again.
 
Had to have the 60 chain on for the paused 225 double, didn't you? Couldn't just let me have that from my speed bench Sunday, could you??

Whatever, guess I just have to get stronger to keep up
 
Hyde said:
Had to have the 60 chain on for the paused 225 double, didn't you? Couldn't just let me have that from my speed bench Sunday, could you??

Whatever, guess I just have to get stronger to keep up
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Hahahaha. No one upmanship here! Yes, bring yourself up higher on the mountain with me, my eyes are fixed on the summit.
 
Benched last night due to some scheduling whatnot. Was good and bad.

Work up with short minis on until shirt
315 raw (hell yes)
365 reactive one board. This was fast and easy. I think I'd be top ten nationally if this were a comp lift lol.
405 two board this was balls heavy.
Shirt up
495 float triple. Best I've done in this shirt.
565 float single. Half a board up.
Tried 585 twice. First one I had the collar too low and almost dumped it. Second one the handoff came out too low and I almost dumped it.
Combine bench
225X17 didn't push. My best ever is 225 for 24, but this was easy and I racked early.

The raw band stuff was encouraging. So was some of the shirt stuff. When I stay within myself, it goes up easy. When I try to get funky with it, Its a fail. I think I need some more board work to get used to handling the bigger poundages that it will take to touch in that shirt. Raw stuff on heavy days will be 5x3 reactive one board to stay healthy and keep strength climbing. I'm within 30lbs of my best bench strength ever, at most. I remind myself again for all of you to witness, I will take it slow and safe to not have another setback.
 
Question for ya man, when one of your pecs are feeling tight and a little funky what do you do to warm it up before pressing? Out of nowhere my right pec has been feeling a little funky today. I think it's from the bench accessory the other day.

Btw, take it slow and safe! I wanna see you hit some crazy #s.
 
jswain34 said:
Question for ya man, when one of your pecs are feeling tight and a little funky what do you do to warm it up before pressing? Out of nowhere my right pec has been feeling a little funky today. I think it's from the bench accessory the other day.

Btw, take it slow and safe! I wanna see you hit some crazy #s.
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Well, I bowtie daily for starters. That sets a good foundation. I also do the super D routine twice weekly. I'll lay the x wife in my pec and we also do the stab technique.

Basically we take a mace and stab different areas of the pec, and also come up from underneath in the armpit and push the pec away from the ribcage. If you don't have a rounded object on the end of a stick to stab, the next best thing is a lax ball on the wall. You put the back of your hand on your back pocket and roll around until you find a tight spot and then press on it hard for two minutes or until it releases, whichever comes second. Now when you're setting up to bench, make sure the pad supports both of your shoulders. Many pads can't, in which case I bias a half to a quarter inch to my bad side for protection.
 
Awesome, thanks boss.

For the last part, i think thats what did it to me at LA. Skinny ass benches. I've got no problem with it at my gym.
 
jswain34 said:
Awesome, thanks boss.

For the last part, i think thats what did it to me at LA. Skinny ass benches. I've got no problem with it at my gym.
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Huge problem, as anyone who follows Donnie on Facebook will tell you. I'd imagine people think he's just pushing his product, until you ask around and see that it is a clear and present hazard of benching, especially from 242-SHW. We have a guy that is maybe only 5-6" narrower per side than the damn face savers. You can imagine how much of him falls on either side of the pad. A 500# raw guy, he only goes up over 405 without boards maybe once a month from shoulder pain. He's very lucky to be intact at this point.
 
Lol yah jesus thats a big ol boy. It might be over his spine and thats about it.

I felt like i was benching on a damn 2x4 on that thing. The first rep of archless/leg driveless bench i did it with my feet off the ground and damn near tipped over from the instability on that narrow bench. I'd definitely look into getting the fat bench if i had to lift at a commercial gym.
 
Btw I never had to pull the chest plate down in the jack. I always pulled it a touch up honestly. It's already super scooped. Hope that helps you not dump and stay in the groove
 
Okay so I did train on Friday. It was a doozy.

Free squat, short orange (like 145 top)
Work up to a breezy five plates in my briefs.
Leviathan
5, five and a half, and six plates.

Suit was pretty loose, it still gave a ton of carryover. Way more than my overly tight boss.

Ditch briefs, replace leviathan, commence whiskey and deadlifts.
Quad minis (190 top)
Got up to 405 straps down
425 loose straps
455 tight straps
Ditch leviathan and immediately pulled 460 raw conventional.

Belt squat
1min March, 1min hold
Work up to 3pps/4apps. One training partner one upped me by a 10# plate per side, so I did one minute March with 4 pps, then threw hundreds on each side. After 20s I had to bow out.

Adductor machine
Stack x5x20

So, this has me walking funny still.

Leg curls
Light x2x50

So, that was a brutal and excellent session. But that's only half the story. We did not follow optimal dosing protocol on the whiskey and deadlifts. We were so far off, in fact, that I was hammered by the time we got to belt squats. Three of us had byob, and we were all halfway through our fifths by the time we finished up curls. Some hours later, after having had the rest, we deadlifted again. Apparently Bart and myself got up to three plates and the bands. So, that was a lot of fun, I do not recommend it, and we will never do that again.
 
Lol. I a
Wanna try it some day. I'll take it a little easier on the fifth though.
 
Hyde said:
So did he lol

Hey Herder, is that Leviathan one of the new ones w the lace up the sides like Carroll uses?
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That's the New leviathan ultra pro. More adjustable and faster to get into. Hoff trained with it for a couple months and threw it in the garbage. Apparently the new era highly adjustable canvas suits are actually an old concept that never held up.
 
herderdude said:
That's the New leviathan ultra pro. More adjustable and faster to get into. Hoff trained with it for a couple months and threw it in the garbage. Apparently the new era highly adjustable canvas suits are actually an old concept that never held up.
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So far they seem to be handling ~1100 well w Carroll and Marshall Johnson I know is circling around there w Metal's new canvas (but Johnson also said he's already experienced a major blowout in training w the prototype). But 11 isn't 12, so there is that.
 
Hyde said:
So far they seem to be handling ~1100 well w Carroll and Marshall Johnson I know is circling around there w Metal's new canvas (but Johnson also said he's already experienced a major blowout in training w the prototype). But 11 isn't 12, so there is that.
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Yeah Carroll went down when he switched from overkill to Inzer, and Marshall only ever wore poly. They're selling stuff.
 
herderdude said:
Yeah Carroll went down when he switched from overkill to Inzer, and Marshall only ever wore poly. They're selling stuff.
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Carrol switched bc Rudy couldn't get him any gear after his machines broke. Apparently Rudy is super behind with his athletes. Some guys running on 3 year old stuff right now.

The new metal is an adjustable canvas. I have a buddy who is hitting 100-150lbs more in then his jack suit just from the switch.
 
SweetLou321 said:
Carrol switched bc Rudy couldn't get him any gear after his machines broke. Apparently Rudy is super behind with his athletes. Some guys running on 3 year old stuff right now.

The new metal is an adjustable canvas. I have a buddy who is hitting 100-150lbs more in then his jack suit just from the switch.
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Briefs as well or just the canvas suit?
 
herderdude said:
Yeah Carroll went down when he switched from overkill to Inzer, and Marshall only ever wore poly. They're selling stuff.
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You mean went down a weightclass or went down a notch in the quality of gear he's using? And I realize that - but like Lou said Overkill is by and large off the market for time being.
 
Hyde said:
You mean went down a weightclass or went down a notch in the quality of gear he's using? And I realize that - but like Lou said Overkill is by and large off the market for time being.
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No, very specifically the weight he was squatting.
 
Hyde said:
Why wouldn't he be wearing briefs under a canvas suit? *not being a d*ck lol*

I was pretty much under the impression the briefs do the popping and the canvas does the stopping
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I've known a couple of people that just use the suit, but get it very tight. Like 30 mins in and 45 out level of tight.

SweetLou321 said:
His previous match was sb briefs and jack suit

Now he's wearing the same briefs and the new canvas suit
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Ok. Cool. Too bad the SB briefs are so difficult to get.
 
Speed bench

Warm-up: bat hang, super D shoulders, 50 mace swings, 100 band Pushdowns, 3x10 lat pulldowns, 50 incline DB presses

Axle
165+80 chain x8x3
215 +chn x2
All in reactive slingshot.

Bamboo
88X5x10 incline (5 grips)
88X5x10 flat (5 grips)

Walking bottom up KB press
22X3x15
17X15

Grip: gone

BB row
315x3x8 cheating as hell. In all honesty I don't feel my back gets trained well doing them strict.

DOH Sumo meadows shrug
225X3x8

Facepull 5x10

Chest supported rows/prone shrugs
80X8/8 No more

Curls for like 8 sets (chatting up a nice young lady, got distracted, biceps likely overtrained)

Wrap elbows for 3min.

Done. Not thrilled with my pec today, but my setup was ballin on bench and assistance was all I had. So I'll take it.
 
Hyde said:
Lol'd at the curls. Did you strap up for the rows?
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Oh hells yes. For everything except the curls and facepulls, my arms are shot. I'm trying to curl and forearm more so they don't hurt so much.
 
Lower

Speed low box squats against blues
225X15x2

2" block pulls
425X2x10 dead stop

That's it. Ran late at work and then took my time to prep. Rest of lower is tomorrow.
 
Lower again!

Sumo 2" block pulls
415x3x3

Hate that height for that exercise.

Sumo stiff legs
295x2x6

Pin suspended GMs
245x3x6

Hamstring curls 2x50

Wrap and elevate knees for 5min

That's all folks. I feel like I'm getting sumo again. Idk. Maybe. Hopefully I have a good bench day tomorrow.
 
Bench day
Work up
315 cake single
365 miss cause I'm a huge flapping pussC
Reactive one board
385X2 easy
Took two floats in the Jack. I'm still struggling to find the spot to wear it. I need to drop weight for it.

Rage X consolation single
505x1 like a joke. Lifetime full range PR. That shirt is my shyt.

Bamboo extensions
20kg x5x20

Warm-up was pretty extensive as usual, so I did get some work in. Squats tomorrow.
 
What weight were you floating in the jack? And what's current BW?

That's the same shirt Chris Janek bombed out of the Arnold last year because he couldn't touch w like 750. He hadn't been w EFS very long and hadn't learned the shirt yet. Sounds like it's a pretty demanding shirt, but if you get it right it will put up some big weight.

Didn't Rodja hit his 500 in a jack?
 
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