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

Speed bench

Monsters and 155 for about 12 triples
205X2
225X1

Very nice result.

Incline bamboo
88X4x12 toughest one for me.

Arnold presses
65X2x15 upper back was not on board for more. It was reprimanded later in the session.

Hammer strength OHP
2Pps x2x10

Lilly shrugs
65X3x8

Double overhand holds
Doubled blues +50# x 3x10s

My body has been hinting at grip issues. That will never happen to me on a platform.

Rolling tri (45deg)
50x2x8 not as strong at 45 as I am at 15 degrees.

Facepulls x100

Hammer curls
65X2x12

Jump rope for about 15min. Like one minute on, 90s break. Breaks grew toward the end. Trying to up that work capacity game and maybe even lean up a little. Pecs felt good, pump session after the main moves was good as well. Surprised myself a little bit with the hopscotch as well. Going to start looking for a meet soonish. I have a PR total to set even with a bad wing.
 
SSB squat
Work up
335X3x6
425X1
445X2 PR no wraps

S/s with double fisted 10kg KB snatch
All sets, sets of 8

SSB pin suspended GM
245X3x10

Rubish raises
145X2x10
195X2x6

KB swings
44x75 lungs exploded all over the mirror. Blood everywhere. I think some piss too.
 
tyga tyga said:
You've won me over for good herder. Occlusion and hammer curls
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I train with a bodybuilder, that dude will occlude ANYTHING! I only have occluded lower once, though. I know my legs have zero lactic acid threshold.

No idea how much bigger or better I have gotten from it, but it's nice to be part of the team. And to pretend my fckin morbidly obese ass has some vascularity for five minutes twice a week.
 
Also, my back is going to be ruined tomorrow. Lower back NEVER faults on straight bar anything. Always faults on SSB.
 
Dude all those snatches and swings mixed in sound brutal AF. Nice PR!

I am dumb vascular naturally so I can rock sweet shoulder veins at my >20% bf all the time. It's the little things in life...
 
Was gonna do some stretch and condition today, but Crystal and her girlfriend were doing #buttstuff so I joined in.

Glute bridges/Hatfield belt squats/KB clean to front squat
5X10 each

Marches
3X1min

Tricep ext
5X15

TRX rear delt flies
5X12

TRX upper back
5x10

Ring pull ups
6,6,5,5,4

Jump rope
3X1min

Heart rate was up nicely, good sweat too. Didn't drink all of my Xtend Perform/Gato combo, so I might sled or condition in the power shack for a little. Got some amateur deep tissue on my trap, that was sorely needed.
 
Bench day

Work up to 335 raw and call it. It was a little sore during the press so I played it safe. Had short time so I helped a couple guys in shirts. Played an hour of tennis today as well.
 
Hyde said:
If you'd have worn a speedo you'd have avoided that chafing AND been more aerodynamic. You need to start thinking like an athlete, the Dude.
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Only if they are legged trunks. The chafe is real from way back.
 
Ordered 2.5m Outlaws today. Expecting them next Monday I'd wager. Looking at the same meet I did last year. Looking to get somewhere near 685/380/633 or some more at 220. Need to diet off about 8# in the next 8 week's. If I had to guess.
 
Sean1332 said:
Oh man break that 1700!
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Whatever it takes! You know this is the first meet I can remember that you didn't beat my total by 5lbs lol. You were still within 5# tho. So whatever I total this meet is what you're getting next time you wrap.
 
Wrapped squat prep day

Work up
Powerbelly (illegal in USPA, 3m)
515X5x2

Damn. Five wraps and five walkouts, miserable. Likely a volume PR.

Front squats
315x2x5

Groove practice.

Rev hyper
180X3x10

KB swings
100x31 PR
Gotta start snapping these through instead of going for max reps.

Done. Freaking wrap prep is the longest process ever. Tomorrow is speed bench in the slingshot.
 
jimbuick said:
Might wrap up for a couple of squat sessions in my first (non meet prep) Intensification phases.
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Always good to feel that extra weight and become proficient at more different kinds of squats IMO. Its a good tool in the box.
 
Hey HD, how would I work into wrapped sets and getting used to them as a first timer?

Also, are cues any different?
 
RegisterJr said:
Hey HD, how would I work into wrapped sets and getting used to them as a first timer?

Also, are cues any different?
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Start by not wrapping very tight and using about 70% of your unwrapped max at the end of your sets. Like three to five sets a week. As you get used to them, you wrap them tighter each time.

Cues are very similar. The key thing about squatting in wraps is staying upright. With the extra weight on your back, bending is punished. You want a little more forward knee travel so as to load the wraps more as well, Just a little.
 
herderdude said:
Ordered 2.5m Outlaws today. Expecting them next Monday I'd wager. Looking at the same meet I did last year. Looking to get somewhere near 685/380/633 or some more at 220. Need to diet off about 8# in the next 8 week's. If I had to guess.
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Outlaws are by far my favorite wrap I've ever used. They flexible enough to give good support or you can crank them to make a cast.
 
Rodja said:
Outlaws are by far my favorite wrap I've ever used. They flexible enough to give good support or you can crank them to make a cast.
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Bench partner got a pair for his wrists. I've never had such a perfectly immobilized wrap. I'm confident that I'll get more out of them than my Powerbelly wraps. The ones I have are just one step above entry level and there are better options now.
 
herderdude said:
Bench partner got a pair for his wrists. I've never had such a perfectly immobilized wrap. I'm confident that I'll get more out of them than my Powerbelly wraps. The ones I have are just one step above entry level and there are better options now.
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I can't say I've been happier with a wrap purchase than these (both wrists and knees).
 
herderdude said:
Bench partner got a pair for his wrists. I've never had such a perfectly immobilized wrap. I'm confident that I'll get more out of them than my Powerbelly wraps. The ones I have are just one step above entry level and there are better options now.
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Compared to overkill on the wrist?
 
Rodja said:
I prefer the Outlaw to the Overkill. I'm not really into the ridiculously stiff, casted wraps.
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I'll keep waiting for the overkill wraps then. I loved them 100%. 600lbs never get lighter in my hands until I had them. I'd say 529 would never happened without them.
 
Weighed in at 232.9 today. Its like it all fell off. Definitely taking a run at 220 next meet. Best total at 220 is 1430 lol.
 
herderdude said:
Weighed in at 232.9 today. Its like it all fell off. Definitely taking a run at 220 next meet. Best total at 220 is 1430 lol.
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Well a PR total shouldn't be an issue...lol
 
jswain34 said:
Well a PR total shouldn't be an issue...lol
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Haha right? I thought about it and realized I could do it any day without wraps.

Speed bench
155+minis +80 chain x8x3

This felt heavy for any day, not just speed. CNS is pretty well detuned. But I was popping weight today. Felt good.

Bamboo incline
88x4x12 with a short hold each set.

These are such a weakness. Once I get good at bamboo incline, I'm cranking out barbell incline. Then Duffalo incline. Gym gets the Duffalo bar tomorrow.

DB French presses
40x3x15

Pull ups
6,6,6,4

TRX rows
50 with harder body positioning than normal.

High pulley rows x50

Tri ext
30 overhead, 30 normal

Done. Back was lit up by the end. Good session. Gonna start bringing down the accommodating resistance and upping the bar weight on speed day. Ramping toward meet readiness.
 
Thought about doing single ply since I have the shirt and a buddy has a suit "for a 220" but the legs are tight. I think 48 hours with the basketballs and they'll rock. No deadlift suit for this guy. If I can get a belt and bottoms only single and apply the Westside wraps and straps rule, (200#) we'll know what to work off of.
 
herderdude said:
Thought about doing single ply since I have the shirt and a buddy has a suit "for a 220" but the legs are tight. I think 48 hours with the basketballs and they'll rock. No deadlift suit for this guy. If I can get a belt and bottoms only single and apply the Westside wraps and straps rule, (200#) we'll know what to work off of.
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Someone is trying to talk me into a single ply meet. It sounds intriguing. I just don't want to spend the money.

Whatever happens with that tiny ass suit you got off me? No way in hell were you and I meant to ever be in that thing lol
 
Today the Duffalo bar came in and all the wingnuts in the gym wanted to bench with it. So I did, too. Felt a good stretch and the ROM got more comfortable every set.

190X8x5
240x2
260X5

Looking forward to gaining strength in a new ROM and using that as armor for the future.

Squat (no wrap)(Duffalo)
Work up
470x1
Add box
420X3 little heavy
Add short monster mini around knees
380X3x3
3s pause
430x3 sky freaking high. That's okay, gotta do better next time.

3s pause beltless conventional deadlift
345X4x3

Hamstring curls
50 seated, 50 lying

Done. Big waste of time trying to get that suit on, but that's okay. It might work. It will definitely work if I get my walk around weight down.
 
Thinking I was going to squat in a suit (and therefore changing my squat style) as well as the band around my knees has my hip musculature woofing right now. Also, I tore down two decks today at work. Didn't seem that bad, but some days are more physical than others. Demolition looks fun on TV, but I always end up dirty as hell, scraped up, and chock full of splinters. Big squat and deadlift night on Friday as well.
 
herderdude said:
Thinking I was going to squat in a suit (and therefore changing my squat style) as well as the band around my knees has my hip musculature woofing right now. Also, I tore down two decks today at work. Didn't seem that bad, but some days are more physical than others. Demolition looks fun on TV, but I always end up dirty as hell, scraped up, and chock full of splinters. Big squat and deadlift night on Friday as well.
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I love demolition. Probably because I'm no good at building stuff lol
 
herderdude said:
Thinking I was going to squat in a suit (and therefore changing my squat style) as well as the band around my knees has my hip musculature woofing right now. Also, I tore down two decks today at work. Didn't seem that bad, but some days are more physical than others. Demolition looks fun on TV, but I always end up dirty as hell, scraped up, and chock full of splinters. Big squat and deadlift night on Friday as well.
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That's why I put off working on the cars. It always sounds like a fun project, in theory, but in reality I always end up dirty, scraped up, and irritated.
 
herderdude said:
Lol I don't know what my deal is man, everybody loves it but me!
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Pass on demo, I sprained my thumb joint so bad prying floor boards that I lost grip strength for 3 months.
 
I'd rather build than demo. With demo there is cleanup, and that sucks.
 
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