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

Upper day

Standing OHP
135x3x8
185x6
205X3
230xF
Fckin OHP syndrome

Fat bar pull ups
29 total

TRX rows/facepulls
100 apiece

Bamboo bench
24kgx3x25

TRX triceps
100 total

Bar bench x60

I hate not benching. Everyone in the gym was killing today, I'm over in the dunfuked myself up corner sucking my thumb. Conditioning day tomorrow.
 
Dude between whatever I ripped in my foot the other week after the meet and my nerve impingements every lower day thus far has been an exercise in patience. I can't even bench 100% because I can't load my foot for true leg drive and full arch lol.

But I have been getting creative and just taking the time to do what I can to build a better base.
 
Pulls tonight

Airplane
BSS

Sumo blocks hook
425X2 fck that
Floor conventional
425X4 singles
515X1
Belt
565X3
605X1 long hold
Straps
515x7 dead stop

BB rows
3x10

KB rows
100x3x10

Pull throughs
4x10

Pulled really well, Had no juice left for anything after.
 
Upper body

Axle bench
185X3x5
185x10

That last set I got something right and it didn't even feel like there was a bar in my hands. I even used my pec on warm up sets and it was up to the task and then some. Still never gripping on the rings for a raw bench again.

Axle Pin JM
75+60 chain x15
45+120 chain x15
45+140 chain x9

Grip was about 9" wide. Great exercise.

Banded rev hyper row
Light+50 x3x12

Pull ups
Triples with long holds at the end on the fat pull up bar
30s hold then single then 10s hold on skinny bar

Hammer curls
60X10/35x10 x3

Occluded spider curl
30/15/15

Occluded rope Pushdowns
30/15/15

Arnold presses
60x15,10

Facepulls
2x20

Cooked. Blew it out today. Huge pump in the upper back.
 
Realized I only had squatted once this week and had a bit of time to train after work (gym closes at 8)

Airplanes
BSS 5x15
Banded OH squat 5x12

Oly squat (belt and light weightlifter's wrap)
405x2x6

Prowler sprints
130x2x60yds in three minutes.

Gym closed. Prowler had me messed up for about 20min afterward. That's was a long stretch and a lot of weight to sprint with. Better than going straight home doing nothing.
 
Bench and upper body cleanup

Work up
225x5 reactive
275X5 reactive 2 board
315x5 Maddog full range
315x5 reverse light reactive

155x3x12 Swiss bar

BB French press
115x4x15

Rolling tri (decline)
50X3x12 thank God for elbow sleeves

Facepulls
100 total

KB rows
100x3x10

Stood on a bench platform for a bigger stretch. Upped the difficulty significantly.

Curls for gurls.

Feeling good. Gotta curb my enthusiasm at every turn but I was capable and then some of all that I did today.
 
Duramaxhd said:
Ditch the slingshot and if not what was the thinking here
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Slingshot holds my broken tits together, dude. Slingshot and reverse band protects and allows me to keep my CNS tuned.
 
Duramaxhd said:
I was curious just seemed like u were taking off so much to make it worthwhile doing
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Yeah I'm feeling fantastic and very far ahead of what I had thought I'd be. I had expected the worst on my injury, but turns out it was very minor. Its probably not worthwhile but I don't want to bind myself back together and be too tight.

Reverse bands are a great tool for lightening the weight. I had a friend who is doing a mock meet next Monday take a single with reverse bands today. But the slingshot is protective in a different way from the lightened method. Similar to how I could wear my shirt with no issues on days my pec was bothering me.
 
Hey Kiddo, thanks for the post & still killin' it in here I see...!???
Hope all is well and you are having fun with this $**T
 
PaulBlack said:
Hey Kiddo, thanks for the post & still killin' it in here I see...!???
Hope all is well and you are having fun with this $**T
Click to expand...

Always keeping it fun! That's why I'm still at it!
 
Big PR lower night

Squat
Work up off box
405x2
Belt
455X1
Wraps
545X2
Jump of peace
655X1 PR of epic proportions.

Unrack got the better of me, walkout had me nervous. Descent was shaky. I was almost positive I wouldn't make it picking the weight. It was a grinder, but I got it. Depth was confirmed as "too deep" as I was unable to stop it but my closer stance and butterfly of the hips at the bottom kept everything under me. I guess I was really lucky I stayed upright and didn't let my knees shoot.

Deadlifts
Work up
425X4 singles
515x5-7 singles. Wasn't counting and stopped when I couldn't keep my hips under me and they felt heavy. All reps were still at an acceptable speed.

Machine rows
5x12

Occluded ham curls (for gurls of course)
120 reps.

I feel the part of my lower body that's made the most headway are my hams, just from getting the extra volume in. Really happy with tonight and at some point I promise I will get back to volume stuff. We had a great atmosphere tonight and I rolled with it. Here are the gym's highlights for the evening:

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jimbuick said:
That squat jump was serious.


Someday.....
Click to expand...

I didn't want to do two more sets, for which I have much shame. I know what would have happened with one more jump. It would have been kind of tough and then I would have called it at 605 or whatever. I would have been better prepared for to unrack/walkout, but wouldn't have even bothered with the attempt.
 
Awesome squat PR Justin.

Can you guys come hold bands for my reverse banded bench, please and thank you?
 
jimbuick said:
Holy crap.


Why are you guys still awake?


Also, why go to Florida when you can come to Houston instead.
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I was just getting up.

Humidity.
 
Duramaxhd said:
Great work boss squat and deads are moving right along. I need to pay closer attention to what your doing
Click to expand...

Duramaxhd said:
Also how are u doing occluded ham curls last time I tried it hurt like a bitch lol
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I think I need to pay closer attention to what I'm doing, too. Lol. I used the x wife to occlude My hams. It hurts like a bitch too.
 
Speedy bench

Felt okay again today. Happy day.

115X8x2 monster mini and 40# chain. Half slingshot, half not.
165X1 same set up.

TRX facepulls
100

Banded BB row
225X4x12

Bamboo OHP
30X5x hold +10 reps

This is a good one for the shoulder joint. I'm going to start doing these more often. I could see a cycle of that carrying directly to an OHP PR considering the importance of stability to a good press.

Left off triceps except for warm-up stuff. Elbow is a little cranky. Speed was good on bench, stability too. No danger was perceived. More upper assistance tomorrow.
 
Did post squat before upper as well today. Felt good. Very productive day.
 
Double update, coming in hot.
Yesterday's upper assistance (off memory)

Incline press
185X2x6
135X3x15 CG throat press

Hammer strength incline
1 plate x3x15

Hammer strength OHP
1.5 plates x4x12

Lilly shrugs with Meadows hold
50x4x12

Holy **** that's a brutal exercise.

Meadows rows
50# x4x15 slight hold at top

Facepull/pullapart
60 each

Incline curls
35X3x10

15 degree rolling tri
55X3x10

Thank God for SBD elbow sleeves.

Occluded rev grip cable curls
30/15/15

Occluded rev grip cable triceps ext
30/15/15

Occluded hammer strength preacher curls
20/10/8

Blew it the **** out. PES high volume had me pumped like mad and going for forever. Decent chance I'm forgetting stuff. Muscles move weight, right?
 
Tonight was rep squats and light pulls

Comp squat (nekkid)
335X3x12 s/s with 34x3x12 KB snatch

Took a page from Donnie/Wenning with the superset on not heavy day. Weight is laughably light (on the snatches, 335 is no laughing matter after about 9), but I wouldn't have done one pound or one rep more.

5s paused deadlift (beltless, first rep DOH)
355x5x5

Hips were so blown out from the superset that I trembled the whole pause.

Occluded seated band hammy curls
3x40

Hatfield squats (cabled)
145X4x25

If you've never done Hatfield squats, do them. I recommend the SSB for them, But that wasn't bad either. All ass and quads. I know that some big pullers and Josh Bryant clients do these, like Tom Emelander. Saw a video of big Gene doing some big ones as well.

Killer session. I don't need a lot of fancy when I do 12s. That's just me.
 
jimbuick said:
Tom trains out here in League City @ the Warehouse Gym.


Met him once when I was out there, dude is strong.
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Whoo, yeah he is. What was it, 843 at the 2015 LA Fit Expo?
 
Lilly shrug and Meadows hold? Care to elaborate?
 
RegisterJr said:
Lilly shrug and Meadows hold? Care to elaborate?
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Meadows shrugs: 3ct hold at contraction.

Lilly shrugs: simulate deadlift lockout. Keep pulling traps back until at full contraction.
 
Did the Lilly shrugs w 50s for 3x15 the other week at the end of a lower session and sumbitch...I'm not used to RDLs anyway but I couldn't decide if my traps or hams were getting more burn.
 
Bench day

Work up
225x5 raw
275x5 slingshot 2 board
325x5 same
225X10 slingshot

25 pull ups

TRX facepull/ TRX triceps
100 each

10# decline and flat flies

Lat pulldowns
3X8

Bottom up KB press
22X5x10

KB swings
100# x100 reps, six sets

Little discomfort, didn't feel unsafe. Thought I would have progressed further this week.
 
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That's all I did today. About 155 off at the floor, 55 off at the top. Today was a therapy day, I literally incurred as much fatigue through mental activity as I did from physical. I tapped into my emotional reserves (which I absolutely LOATHE to do in training) and two sets prior to this, I actually dug too deep. Err on the side of caution, my friends, You do not want to be balled up in the corner of the gym in a singlet for ten minutes, trust me. But this is a cool thing to do and if I'd have done straight weight I'm pretty confident I'd have been around 645.
 
Doesn't count because bands. And you used a singlet bottom for extra support. And long socks to cut friction. You might has well have pulled sumo you cheaty cheater.

Lol great pull the Dude!
 
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