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

Hyde said:
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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Floated 495 to a 2 board and 545 about the same. Weight is 241 at the moment. Lou weighed 220 wearing it around. I have to skip trying to do a gear meet in March since this bad boy is too bad for me. Rodja did get his 501 in a Jack. The one day I did well in it, I had s hard time getting 585 to a two. If I get strong enough to handle mid 6 off of a two, I'll be able to ride It for touch.
 
Pull the collar up once the sleeves are set. Only way I touched 500 in that shirt. I also benched 529 in it and would have had 579 in it had I not blown the chest plate out. Which was fixed. I was 218 at that meet. I pulled the collar up on every attempt. The smaller one I had rodja has now. I also had to pull the collar up to touch 545. It is a 3 ply grid stitched chest plate of ace material after all. The collar is 8-10 plys if I remember right so I pulled up bc I wasn't not ready to load that and try to touch with that many plys locking up. Try that next time and see if it helps. I always pulled up higher then I thought I needed and smashed weights in it. Once I pulled it down I couldn't touch 585 lol.
 
I'm learning so much! Matt Houser used to train at my gym before he moved upstate to train at Rob's Mecca Barbell. Too bad I missed all that action; bet there was some gold there.
 
Hyde said:
I'm learning so much! Matt Houser used to train at my gym before he moved upstate to train at Rob's Mecca Barbell. Too bad I missed all that action; bet there was some gold there.
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It really depends on how technical the lifter is. I know some strong dudes in gear that don't know **** about it honestly.
 
Weight fluctuation is huge in gear. My Jack was a monster when I was 235, but lost a good amount of pop when I dropped down to about 227. That 8# loss in bodyweight probably cost me 30-40# on my bench.
 
Thanks, guys. Lots of stuff to try for next time. Sounds like it's high 5s collar up and high 6s collar down (once I'm strong and comfortable enough to handle it sometime in 2017)
 
Btw tried a kind of pinch grip last night and it worked very well. Much more stable.
 
herderdude said:
Btw tried a kind of pinch grip last night and it worked very well. Much more stable.
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Really? I tried it Friday on a warmup or two and it felt weird as hell. I'll have to try it again and actually try to feel it out. I kind of half ass tried it.
 
jswain34 said:
Really? I tried it Friday on a warmup or two and it felt weird as hell. I'll have to try it again and actually try to feel it out. I kind of half ass tried it.
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I did NOT go full pinch. I just got a little more pinchy with it.
 
Brace yourselves, the craziest update you guys have ever witnessed. Totaled 1475 in sleeves, 1510 in wraps, and PRed on front squats. Among other things.
 
"Craziest update you guys have ever witnessed" has me very intrigued. Get on with it sir!
 
Okay, for brevity, keeping notes to a minimum..

Squat (borrowed SBD)
575
Wrap
615

Front
415
450 ditched

Zercher
235X2x5

Deadlift
585
635 miss at knees. In range.
365+quad micros (100 top)x6x1 for speed
5" cambered chest supported rows
175X3x8

Bench
315

Double distracted belt squat 4x25

Rev hyper
410X3x10

5" cambered spoto press
155+minisx3x8

Hack squat
3X20

Whew.
 
So I get a bunch out of SBDs, my depth wasn't great because I set up too wide, the 5" cambered spoto presses were a big stretch, and I murdered weight everywhere I went.

The 450 front attempt was me initially deciding on 435 then talking my way all the way to 450. I unracked 665 in my wraps and decided against it, didn't set up properly and didn't want to redo the whole setup.
 
So, was this kind of a squat and pull day and then just decided to let it snowball, or was this planned? Pretty impressive
 
Hyde said:
So, was this kind of a squat and pull day and then just decided to let it snowball, or was this planned? Pretty impressive
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Snowballed. My spotter left for a half hour so I did self spotted stuff, then went on to pulls And decided to let it ride. Plus I've had my eye on that 5" cambered bar since July and today was the first time I got to use it.
 
Hyde said:
Yeah you didn't get hurt and you've trained last few days so no big to take a couple days after this to recover if needed. Way to cook while the pan is hot man.
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Time to pick another meet and start the process over again. 675 in June? 1700 in July? We'll see.
 
Duramaxhd said:
Do u feel like the sleeve squat pr's give u more confidence in your wrap squat? That's how I feel at least
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I think it's nice to know that I'm getting stronger or more efficient, not just better in my wraps. I do like when I get to work up higher without wraps, too. Such tedium to wrapping.
 
herderdude said:
I think it's nice to know that I'm getting stronger or more efficient, not just better in my wraps. I do like when I get to work up higher without wraps, too. Such tedium to wrapping.
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True that.


I figure, once I start wearing wraps, that most of my training will still be done wrapless. Wrapless squats carry over to wrapped squats a lot more than the other way around.
 
jimbuick said:
True that.


I figure, once I start wearing wraps, that most of my training will still be done wrapless. Wrapless squats carry over to wrapped squats a lot more than the other way around.
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Very true. I have great luck with brief squats carrying over to no wrap squats, so now that I've been in them awhile, I can push training without wraps with bigger numbers and then transition into wraps.

This cycle I experimented with one or two sets of reps in wraps, as opposed to three or four singles. The singles method works better for peaking, but I think the reps in wraps will play well from weeks 12-5 out from a meet.
 
Had a good post squat today. All the regular stuff and GHR situps with emphasis being hip flexor stretching. Some rows, too. Recovering.
 
herderdude said:
Very true. I have great luck with brief squats carrying over to no wrap squats, so now that I've been in them awhile, I can push training without wraps with bigger numbers and then transition into wraps.

This cycle I experimented with one or two sets of reps in wraps, as opposed to three or four singles. The singles method works better for peaking, but I think the reps in wraps will play well from weeks 12-5 out from a meet.
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I keep trying to tell them guys that reps build your squat but they won't hear it plus they are always in prep which doesn't help

I hope I prove my point to them soon with a big pr
 
Speed bench

Vs short lights (140 top)
155x6x3 reactive
155x2x3 raw
205x2 raw

CG 2 board (keep bands)
185x5
190x5
195X5
225X5

Bamboo holds
84#x3x1min
That's a new best.

100 overhead tri Pushdowns

100 regular tri Pushdowns

Done. If you're curious what 140# of band tension feelz like on bench, it feels like holy fck. Good ass day.
 
Sean1332 said:
goin for the Matt Wenning affect?!
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I'm the biggest Wenning fan in the world!

Light squat, heavy pull

High bar, nekkid squats
345X3x6

Block pulls (4")
Work up to 385x5

Floor
Work up
475x3x1
525x1
590x1
515X2x1

Deficit
535x3

3" deficit stiff legs
425x2x5

Then someone said Chinese and the gym cleared out. Brutal session.
 
Damn...I could go for some Chinese. Especially after a session like that. Holy deficits man.
 
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Power belly FTW!
 
That 590 was effortless! And the 535 was good stuff too. I'm living vicariously through you atm so this pleases me
 
jimbuick said:
Clean cut too?


Almost didn't recognize you there.
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Boss told me the afro was unprofessional. Pull 590, all the lady followers lament my hair being gone. They never notice the gains.
 
Post squat day today. Feelsgoodman. Limber and happy. Ready for sushi tomorrow night and five dubs off boards in my slingshot on Saturday.
 
Bench day. Little off the aforementioned plan.

Work up with ~80# of chain.
275+Chain
Drop one chain
315+Chain
Drop other chain
365
Add reactive slingshot and two board
385X2x3
Rage X
515x2 2 board
545x2 2 board

Shirt was tight today. Groove was decent and it was still hard to get 515 to the boards. All presses were easy. Weight was 240.5. It must have been quite a pump I had today.

Combine
225X20

Triceps and upper back

70# hammer curls

Very good day. Felt very strong. I feel light, too. I think the more time I spend in the slingshot, either day I bench, the better I will hold up.
 
Do you plan on getting your weight down to 230 so you can work the Jack and make a watercut for 220, or staying heavier/ going up?

Sushi must have filled you out nice!
 
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