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

Hyde said:
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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It sucks, because my weight is dead on for a good, tough cut to 220. And also the rage is like a second skin. I'd feel comfortable benching in a meet in that shirt without wearing it for 3-4 months, it's that much a part of me.

As of right now, I'm thinking of going raw in June for 1700 at 220.
 
Quickie day.

Temper 30min

High bar pause squat (short pause)
345X3x6

GHR 4x8

Rev hyper 180x3x12

Done. Back is a little worked over from this week. Probably the stiff legs and the benching in the rage. It's going to be a little adjustment this week and then back at it.
 
I need 30 mins of Xwife time not that 5 min rollout **** I got yesterday

Looks like I'll be at the Arnold Fri and sat I see from one of my lifting buddy's that mark Belk will be giving a free seminar down there too
 
Duramaxhd said:
I need 30 mins of Xwife time not that 5 min rollout **** I got yesterday

Looks like I'll be at the Arnold Fri and sat I see from one of my lifting buddy's that mark Belk will be giving a free seminar down there too
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Seminars out the ass at Arnold this year. It's a good idea with so many lifters in one place. I might be going to the ABC event. Wanted to go to Matt Wenning.
 
Take lots of pics, Herder!
 
puccah8808 said:
Take lots of pics, Herder!
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For you, I will!

Upper body assault day

Bench vs minis
165x8x5
Drop bands
185x2x15 one close, one illegally wide

Bamboo
160x3x12, last set drop to 70x12

Occluded bamboo skullcrushers
35x30/15/15

The pain was very real. Don't try unless you are pretty mad at yourself. Or really happy and therefore have some leeway to become really mad at yourself.

BB/renegade rows
225x15/44s x15
315x8,6/44s x2x8

Vogelpohl rows
Mini x3x25

Band triceps ext (overhead then Pushdowns)
Mini x2x35/35

Occluded curls
Cable 40x25/10/8
DB 17.5x15/10/8

God, never do that much occlusion. That was brutal. Had a bodybuilder work in on speed sets, so we dropped the sets and upped the reps per set. Good to work a spectrum, I'm sure. I liked the workload and pace of the session.

Keep that up, start doing outside stuff like prowler and carries, and eat a little better and I think I'll be sitting 230-235 by April this year. That would be a big head start, probably would lead to a 225 July weight. Body comp is looking better since work has picked up, but weight is still 240.
 
You using wraps or bands for the occluded sets? I wonder how hard it would be to tie them off myself.
 
I've done it before. Its not easy but remember that you arent really tightening them all that tight. Just enough to cut off venous return, but not enough to cut off arterial delivery. I think I remember reading somewhere that it should be around a 6/10 in tightness.
 
herderdude said:
Voodoo. I would think super hard.
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Used a red voodoo and had pretty good success with it. I can only do one at a time by myself though.
 
RegisterJr said:
Used a red voodoo and had pretty good success with it. I can only do one at a time by myself though.
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I'm impressed. I'm not sure I could do a job I'd be happy with one-armed. My friend has a quick buckle occlusion band, but it doesn't really get tight enough.
 
Squat/pull

Comp squat against greens
235x12
285x2x12
5s pause in hole
285X3
5s pause out of the hole
315x3

Deadlift
4" blocks, 90# bands
Work up
425X2x4 (two sumo, two conventional)
475x3 (one sumo, two conventional)

X wife and home. Assistance tomorrow, squatting 425 top weight and about 365 bottom for two twelves was hard on the system.
 
Lower assistance

GHR 4x9

Rev hyper 270x3x15

Hack squats
Work up to a 50 rep quadruple drop set

BSS 5x15

Good girls 3x15

Bad girls 4x20

X wife Occluded ham curl
100 reps, one set. Five positions, ten reps per position, work down then back up.

Super D post squat

Done. Walking funny. It was a tough day.
 
Bench day

Work up
335x2
275x3x6

Lying med ball throws
3x45s

JM presses (strict)
95x4x15

Band Pushdowns

Kroc rows
80x30 semi strict

Arnold presses
55x20,15,15

Used pinkie on the rings today. I need to relearn how to be tight with that grip. Everything felt like a million pounds today, hence the drop back down. Pec felt amazing all session. Very happy with that.
 
Oh yeah, did a little speed lower yesterday.

Squat
225, two sets of doubled minis, and 60# chain. Bout 450 top. 9X2

225x30 rough

Pulls
295+120 chain sumo 6x1

Good enough. Speedy.
 
Bro day

Lat pulldowns
5X8 five grips

T bar rows
4X12 four grips

Plate loaded preacher curl machine
3X12

Hammer curls
3x20

Hammer strength incline press
3X12

Hammer strength OHP
3x8

Farmers and prowler superset

Four rounds of 30 seconds with 45 in between.

Good day. Took less than an hour. I wanna do more bro days in the future. Weak point pump training like a bodybuilder. It's definitely fun.
 
Bro day ended before the prowler/farmer ss. Gonna have to steal that one from you.
 
Went in on Monday and had intense pain in the IT band. So I killed the day at 315 for 6 and mashed the life out of both IT bands. The right one still has a welt and is sore to the touch. Maybe train lower tomorrow
 
Is your IT problem tendinitis? I'm having tendinitis in mine and trying to figure out how to fix it. Switched to front squats for a while and that has helped but looking for options when I'm ready to squat again.
 
Mr.Sinister said:
Is your IT problem tendinitis? I'm having tendinitis in mine and trying to figure out how to fix it. Switched to front squats for a while and that has helped but looking for options when I'm ready to squat again.
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Honestly man I don't know. This is the first time in my life It's hampered me. It stems from poor internal rotation in my opposite hip.
 
Heavy bench

Work up
315x3
335X3x2
Wrist wraps
335X3
Damn, That was max volume.
Spoto
275X2x4
Combine
225x21

100 triceps
100 upper back.

Great day. Could have gotten four reps on set three, it was my best set. Last set triple was a hard 10. Last rep was a grind. I'm getting there. I think I'm going to kind of cube bench in the off-season. Speed every week, alternating volume and heavy on the other day. Heavy will be Thompson method of 3-5 doubles or triples with over singles.
 
capo180 said:
Nice heavy vol there dude! Off the top of your head what type of tension do doubled minis add on squats?
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For squats with your tall frame and narrow (relatively) stance I'd say probably 100-120. About 60-70 bottom.
 
capo180 said:
Thanks man! My thinking was way off then. That's what it felt like coming out of the rack though.
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It's really hard to determine. The scales you use to weigh fish (with a hook) are the best. For squats, a choked heavy is 190, a choked average is 130, and a choked light is like 90. Double mini is definitely stronger than a choked light, and double minis on bench are like 70 top and 45 bottom.
 
Saw Hafthor, Layne Norton, and Laurin Conlin at dinner tonight. That was right up there with the cool Arnold experiences I've had over the last four years.
 
Damn you and your proximity to Columbus.


I really wanted to go this year, but it just didn't work out. Maybe next year.....
 
herderdude said:
Saw Hafthor, Layne Norton, and Laurin Conlin at dinner tonight. That was right up there with the cool Arnold experiences I've had over the last four years.
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Watched a guy take 6 bananas at the cont bfast this morning. Our hotel is loaded w all the amateur strongmen and that bfast bar is getting pillaged by vikings lol
 
herderdude said:
Saw Hafthor, Layne Norton, and Laurin Conlin at dinner tonight. That was right up there with the cool Arnold experiences I've had over the last four years.
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Saw Lauren last weekend at my gfs meet. They are really close friends. She is also dating a dude from my gym. Nice person.
 
SweetLou321 said:
Saw Lauren last weekend at my gfs meet. They are really close friends. She is also dating a dude from my gym. Nice person.
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That's awesome that she's nice. She's very attractive.
 
Crystal did it! 350 PR, 200 PR, 450 PR. 1000 total.
 
Congrats! Who is she?
 
I actually just saw her pull on instagram. Saw that you were tagged in it, weird that i stumbled upon that. Pull looked good!
 
jswain34 said:
I actually just saw her pull on instagram. Saw that you were tagged in it, weird that i stumbled upon that. Pull looked good!
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Last name?
 
Never mind. Guess I follow her.
 
Shiiit. Lol ill see if it's where i ran into it still.
 
My friend from the gym, she's been powerlifting almost three years. We've had our eye on 1000 since June of last year. She's CrystalRox83. That's me she nearly pancakes after the deadlift.
 
That's awesome. Didn't know y'all knew each other. That's a huge pull.
 
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