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

Hell yeah brother. Awesome PR. Especially after that eq bench yesterday man, damn. What was your prior pr to that one? I believe it was from that last full meet? Also impressive getting up there that fast as deads can take a while working up sometimes. I always have to watch my rest times closely.
 
jswain34 said:
Hell yeah brother. Awesome PR. Especially after that eq bench yesterday man, damn. What was your prior pr to that one? I believe it was from that last full meet? Also impressive getting up there that fast as deads can take a while working up sometimes. I always have to watch my rest times closely.
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Last PR was the push/pull in December's meet, 622 and change. I always pull several pounds better in a meet, so it's back to.growing it with rep squats and triples on pulls. Gonna be fun to look toward 640-650.
 
Just got a pair of CF Lite TRs for $16, BOGO at an outlet store. Excited to try them out tomorrow.
 
You'll like them the grip is great if u don't lace them u can get them runners bungee laces they stay tightish and u can slip them on and off easy
 
I did enjoy the Mark Bell's today. Did a little but motivation was way down.

Squat
Work up high bar low box with much foam
315X1 damn
Remove box
Belt
405X2
495X1
Wraps
505X6

Wanted eight. The wraps are a little tired and so was I.

Rev hyper
180x5x10

Rubish extensions
145X3x8 going to work this weight one more session, then bumping.

Beginning of the session we did bodyweight bench off. I hit 235x25 for a PR. First time I've done combine bench fresh since I can remember.
 
The Mark Bell's?
 
Another impressive day man.

And that's a damn good deal on those CF lites. I called my local outlet the other day and they were all out of pretty much all sizes. Gonna have to look around more or pay 90$ at dick's.
 
jswain34 said:
Another impressive day man.

And that's a damn good deal on those CF lites. I called my local outlet the other day and they were all out of pretty much all sizes. Gonna have to look around more or pay 90$ at dick's.
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That sucks, man. Luckily I have the feet of a dude who's 5'4".
 
jswain34 said:
Another impressive day man.

And that's a damn good deal on those CF lites. I called my local outlet the other day and they were all out of pretty much all sizes. Gonna have to look around more or pay 90$ at dick's.
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When I was shopping them Dicks had black only for sale shipped free at the time for ~$75 on their website. Basically closeout. But my thought was that I can get chucks for $50 or less and I don't wanna get used to a shoe I won't be able to buy again in 18 months. Thanks Reebok for throwing away the only useful product you ever gave us.

But 2 for $32 I would have hopped on!
 
Hyde said:
When I was shopping them Dicks had black only for sale shipped free at the time for ~$75 on their website. Basically closeout. But my thought was that I can get chucks for $50 or less and I don't wanna get used to a shoe I won't be able to buy again in 18 months. Thanks Reebok for throwing away the only useful product you ever gave us.

But 2 for $32 I would have hopped on!
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New version is coming out that's why the close out.
 
Going to see Donnie tomorrow night then likely little training until next week as we're doing the 12 hours of Sebring races. Might overtrain biceps with a week of high volume low intensity curls, though.
 
Speed bench

Against two short minis
145x6x3
165X6x3
215x3

Bamboo triceps (pullover to extension)
35X5x25

Pullaparts
100 total

Seated OHP
160x5x12

Lateral raises
Ran the rack twice
15, 17.5, 20, 22.5, 25 and back down.

Short day. Might train tomorrow, dunno yet.
 
Had a nice session at an anytime fitness today.

Lat pulldowns
3x12

Tri ext
4X20

Hammer curls
35X2x15

DB press
45X3x15

Bench
Work up
315x3
Feet up CG with a very slightly longer than normal pause.
235x4x8

Deadlifts
383X3x3
383x5

Machine shoulder press/hack squat
4X10/4x10

Pull ups 4x3

Facepull/triceps ext/Zottman curls/hammer curls
3 sets.

Huge pump, fun session. All felt good. Great Great trip.
 
Got in late tonight and hit what I could.

Box squat w/ light wrap to protect adductor
385X5x5

Ring Pull ups
6x3

TRX facepulls
3x20

Vogelpohl rows
2X10

Tri ext
2x25

That's it. Got in late. Should have tempered, hung, done rev hypers and belt squats, but it's all good. I don't feel that bad, Just tired from driving a box truck 800 or so miles and riding for another 1500. Gained nine pounds, that's lol-worthy. Buddy lost eight. He's in the middle of pct, but when someone asks if you'll help drive to Florida to golf, watch races, and visit a biological reserve, you say yes.
 
Dude I can't even golf at all and that trip sounds perfect AF. I would have loved all of those things. Awesome time it sounds.
 
Bench volume

Work up
225X5
245X5
275X5
295X5
315X5
Reactive
275X15

Feet up spoto
245X4x8

Tri ext
100 total

Pull ups
4X5

Getting back into daily pull ups for the upper back gains. Doing them with full ROM trying to get looking pretty good for a couple sets of 12-15 strict full ROM. Never got into added weight, always figured I wouldn't do that until I got up to 4x20.
 
Sounds like you had a nice trip dude. The pull-ups will get there, just something you gotta practice. I'm on and off with them myself.
 
Duramaxhd said:
Hey what is the percentage of chain weight to bar weight
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I like 10% of your max. Speedy day I do 25% when I use chain. Max effort days we just use as many as I can.
 
Heavy bench
Work up
365X1 pretty damn easy.
405XF one board. Tweaked the good pec. ****.

Seated OHP
Bar, 95, 135 all for 15
155x11, 7, 5

Gonna be seeing a lot of those for the next eight weeks. We're learning from my mistakes this time. One month of no benching, one month of slingshot, one month of submax. Then equipped. Was ready to hit a raw meet sometime in April or May.

Got in good upper back volume, triceps and biceps after OHP. I want to reiterate that it's a minor thing, but it scared the shyt out of me and I'm not playing any games with my "good" pec.
 
Since I can't squat with a straight bar this week...

SSB squat
320X3x5

Low box GM squat
300x3x3

GM is a generous term for what I did to start this movement. I'm going to crank a lot of those in the near future. Glutes and hams were destroyed. Upper back was getting bested as well. If I can get some legit GMs with 300 on that bar, I'll be a scary lifter.

Sumo deadlift
335X10x1

Surprisingly decent. Need to keep at it.
425x2 sets of 1 half deadlift, one full

Conventional, why not?
425X1
515X1
585X2 PR

Wrapped my wrists for 585 and kept my hands on the bar for the double. That will stay a staple for big pulls. I think I could use some grip work, its tenuous at my top weights. I don't have small hands, but they certainly aren't big either. Need to be able to hang on.

Glutes and hams are destroyed. I was walking funny out of the gym. Must have been activating well tonight.
 
I already hold all of my heaviest DLs and lower the weight, but I'm going to start doing legit DL holds on my top sets from now on.


Shrugs will probably make a come back too.
 
jimbuick said:
I already hold all of my heaviest DLs and lower the weight, but I'm going to start doing legit DL holds on my top sets from now on.


Shrugs will probably make a come back too.
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I'm going to do holds as well. Lilly stressed that in his seminar I did and again on instagram the other day. He has huge hands (think 2x6) and handed me two 25lb plates pinched at the seminar, but he still trains grip. That says a lot to me.
 
Lower assistance

Sumo against quad minis
475X2

Used straps. Tried 475 straight weight without straps, barely made it. Next time I do a training block with sumo, I'm doing every set with straps. I don't care if I can't pull sumo competition style from the floor. Its not My comp stance.

Stiff legs (deficit)
335x2x12

Front Squat (5s pause out of the hole)
225X2x3
275x1 pause, six regular reps

Zerchers
235X3x8

Rev hyper
230x2x15

Leg press
3x15

Paused fronts were killer on the quads And abs. Like, bad. This was w good assistance day. A buddy was doing max effort against bands, it's such a pain to set them up that I decided to jump in. Zerchers hurt a lot. I don't know if I'll ever do them often enough to get used to that.
 
Upper day

Neutral bar pin press (seated, no back support)
Work up in 5s, 50# bar
100
120
150
160
170
190X5
210x1 Damn OHP syndrome.
150x2x10

French press
135X4x10

Pushdowns/TRX rear delt flyes/TRX facepulls/v bar car back high rows
Like ten minutes of near constant motion. It was brutal. Huge pump.

Rear delt swings
70X2x20

Pullaparts
5x10

Trying to get on the Wenning rear delt protocol. I knew upper back was important, but apparently rear delts are deserving of their own 400 reps. I'm going to have to reformulate my upper back work to separate it a little. Gotta grow the upper back, to grow the OHP, to grow the push press, to grow the bench. One cycle seated press, one cycle standing press, one cycle of push press, then get back into benching.
 
Always the man with the plan.
 
jswain34 said:
Always the man with the plan.
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Let's check back in a few months for my adherence lol. I feel like I often make notes to myself in my log and then blow them off.

Should have gotten some Arnold presses in as well. Maybe tomorrow.
 
herderdude said:
Let's check back in a few months for my adherence lol. I feel like I often make notes to myself in my log and then blow them off.

Should have gotten some Arnold presses in as well. Maybe tomorrow.
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Sounds exactly like me lol. How many times am i gonna talk about frontal core stability, hip mobility, upper back/posture, (probably missing something here) and not do it.
 
Extra session

Arnold press
80X4x10

Hang power snatch
105X4x10

Using somebody's bar, looking for the same effect as high pulls.

Lateral raises
3X10

TRX rows
Several sets of many.

Benched the bar 4x15. I can feel the blood in there and I didn't feel it pull, So that pleases me. I'll do that like once a week for the six weeks it takes to knit, just so it doesn't knit tight. Then increase frequency.
 
After a hard weekend of work a long drive from home, finally got back at it with some squats . . . And nothin else.

Work up
475X2 beltless. PR
565x1 wraps
620x1 wraps for a gym PR and a 19lb powerbelly wrap PR.

X wife Occluded hammy curls x120

Done. Hip was all the way fcked yesterday. Felt okay today. Did some air squats with it distracted and we were okay to go. Here's a fun game, look at my squat and tell me which hip was bad. Feels more normal after getting tempered. All good to go tomorrow for speed/volume upper and full body assistance.
 
620 looked smooth as hell but I'm guessing your left hip was out of whack. Looked like you dropped right
 
joh408 said:
620 looked smooth as hell but I'm guessing your left hip was out of whack. Looked like you dropped right
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Winner Winner! Your new instagram handle is brilliant, btw.

I think I hurt that hip constantly because that's where all the weight sits in my tool belt. Always have a tool in my right hand, so I get five pounds of fasteners pulling on my left side for several hours. Could be because I always pull over under the same way, too. Could be anything.
 
We have a few guys/gals that are police officers and security guards that come into the chiro. They attribute the majority of their hip/back pain to the belt some fashion.

That thing yanking on your pelvis for hours on end can't be the best thing. Especially when it does it unevenly.
 
jswain34 said:
We have a few guys/gals that are police officers and security guards that come into the chiro. They attribute the majority of their hip/back pain to the belt some fashion.

That thing yanking on your pelvis for hours on end can't be the best thing. Especially when it does it unevenly.
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I only wear it when my boss gives me a hard time about it, because it feels like it's going to hurt me. Then it does hurt me and I feel justified.

When I get done paying all the people/monoliths I owe money to (this month anyway), I'm getting one with shoulder straps. It's gonna look like a fckin arsenal of power tools and shyt. Like Bob the builder meets Rambo.
 
herderdude said:
Winner Winner! Your new instagram handle is brilliant, btw.

I think I hurt that hip constantly because that's where all the weight sits in my tool belt. Always have a tool in my right hand, so I get five pounds of fasteners pulling on my left side for several hours. Could be because I always pull over under the same way, too. Could be anything.
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Got it! Haha thanks man, came out of some drunken rabble with my buddies and it stuck.

That's a bummer about the hip though. Seems like that could be the culprit. I know my hips get messed pretty quickly when carrying a hockey bag on one side
 
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