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

What's Saturday?
 
herderdude said:
Right after it finished up and before it became a bloody mess.
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As Mark Bell would say, "Looks like you got the HIV now!"

Love Vincent's channel, started following it within the last 6 months prob. I just like a lot about the guy and what his brand means to him.
 
Worked up to a couple plates on the three lifts, then occluded arms and legs. Grubbed up, ready to go. Picking up a prototype wearable bowtie tomorrow, should be out soon on Donnie's website. I recommend it. Just remember that I had mine before you could get yours!
 
I will buy that the day it comes out if you have a good experience with that prototype.

And you suck for getting it first.
 
jswain34 said:
I will buy that the day it comes out if you have a good experience with that prototype.

And you suck for getting it first.
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I've already worn a very rough version of it with outstanding feel. Wearable and able to put on and take off by yourself for up to an hour versus having someone wrap you to wear it for 5-10min.
 
Sounds fuggin perfect. I feel like bowtie + stim would be clutch right now for my upper back posture.
 
jswain34 said:
Sounds fuggin perfect. I feel like bowtie + stim would be clutch right now for my upper back posture.
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Recently that's what Clint Darden was doing all evening for the Lat he tore last year. Everything was binding up in training but a little Thompson distraction in the tie with some ekeltricity got everything moving where it should. Was pretty cool really, nice tricks to have.
 
8 for 8 meet day (passed on third bench)

640 squat
375 bench
630 deadlift
1645 total. Lines me up for a 1710 if I dump fatigue properly for June. I'll have videos for you as I get them.
 
Awesome dude. Good showing for no 3rd bench and no true peak. Woulda taken a hypothetical 390-395?
 
jswain34 said:
Awesome dude. Good showing for no 3rd bench and no true peak. Woulda taken a hypothetical 390-395?
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Yes, 390 was there easily, but I was cramping all over and the 375 felt hard-ish. It was blazing fast, though. No trouble anywhere. So I should be in range for 4 possibly in June if I feel up to it.
 
Badass man. Can't wait for you to hit it.

Get the bowtie prototype??? Thoughts? Im seriously stoked for that thing.
 
jswain34 said:
Badass man. Can't wait for you to hit it.

Get the bowtie prototype??? Thoughts? Im seriously stoked for that thing.
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Yes! Loved it. Wore it for maybe three hours today. Little big for me, but it worked well for two of my training partners as well. Looking forward to it coming out so I can get my own size. I thought I was getting my own, but I'm only borrowing one. You'll like it for working, driving, before you bench or squat.
 
Nice job man!
 
Recovery day

Duffalo squat up to 240x2x8

Feet up wide grip bench 155x2x15

Hammer curls

Facepulls

Arnold presses

Bamboo OHP

Hammer strength incline press

Rev hyper
140x2x20

Feeling better now that I've done that. Weight was back down to 235. Squats were incredibly tight. I'll post up the peak here later today.
 
Meet vid!

[video=youtube;GfbLvCypONA]https://www.youtube.com/watch?edit=vd&v=GfbLvCypONA[/video]
 
herderdude said:
Meet vid!

[video=youtube;GfbLvCypONA]https://www.youtube.com/watch?edit=vd&v=GfbLvCypONA[/video]
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Good lifts dude. Mine have all gone down a bit since starting this new job. Ive still been lifting consistently bit with all the hard work i do ive lost 22 pounds and my stength has gone down a bit. Not a ton but more than i like lol
 
christ83189 said:
Good lifts dude. Mine have all gone down a bit since starting this new job. Ive still been lifting consistently bit with all the hard work i do ive lost 22 pounds and my stength has gone down a bit. Not a ton but more than i like lol
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I hear you, man. Down 12 and had to corral a tamping machine for about 8 hours between Thursday and Friday. Definitely came into the meet with max fatigue.
 
How the heck to do squat high thru all of the peak and end up burying 640 like a boss?? Great lifting - that arch is epic too btw.
 
Hyde said:
How the heck to do squat high thru all of the peak and end up burying 640 like a boss?? Great lifting - that arch is epic too btw.
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Hey man, You only have to squat to depth 3, 6, maybe 9 times a year if you're competing a lot lolol
 
herderdude said:
Hey man, You only have to squat to depth 3, 6, maybe 9 times a year if you're competing a lot lolol
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Haha yeah, quarter squatting will get you strong as bull.. I was waiting for you to pull 630 for reps, lol. That ish looked pretty easy for you man. Nice work dude.
 
Nicely done on all lifts man.
 
Thanks, guys. The 640 squat was the best one I hit, the other two were wonky. Hit the bench hooks on the way up with 620 But still made it, If that's any indication of what I had going on as far as strength in reserve. I absolutely hated the bar for squats, too. A 45# noodle. That makes life hard with the whip. I think 683 will be My number at the meet in June. I want 7, probably have it, too. But I really don't want to miss 700 and be looking at a 667 or so up on the board. If that happened I would absolutely lose my fckin shyt in the parking lot. We'll see how it goes. You guys can see my upper back go on the last deadlift. I had 5# more, absolutely. But not more than 15. My efficiency in technique is my strength on deadlift, so the drop off is severe from 99% to 101%.

Let's also keep in mind that this was not the meet I was gunning for. My buddies wanted me to take 400 for a ride after my opener, but there's only one place where I can bench 400+ and be satisfied, and that's the meet where it got the better of me.
 
Deadlift peak mesocycle 2 (5th set)
Work up
565x1

Deficits
495x2x3

Pull ups (neutral)
3X8

Prowler for five runs

Bench for high reps with normal assistance tomorrow, maybe some finish up stuff for lower. Heavy bench Saturday, heavy squat Monday I believe. I'll have to count days to see.
 
Rep bench day

Wide grip fat grip bench
205X25,18,5,2

The last two sets were make up for not getting 25 on set 2.

Lateral raises

Rear delts

Seated curl

Spider curl

3D pullaparts

Pull ups/chin ups
10/9

Rev hyper
180X2x15

Rolling tri
55X2x8

Was getting painful pumps all day. It was crazy. Especially in the pecs on benching for high reps. Wanted to get some really high reps on everything else, bit by about rep 12 it was time to finish the set. Lot of density in the session (for me, keeping in mind I'm not James) finishing in 50min.
 
Squat day

Work up
615 wraps

Fronts
335X2x3

GHR
3X10

Rev hyper
180X2x10

615 was pretty easy. I set it up too low on my rear delts so it wanted to roll back, so I leaned more than I wanted, had to lift my elbows, and had to cut depth. It was a dumb mistake. 639 is a good opener. Have heavy bench to get in this weekend or Monday and the heavy is done. I'll post the video later.
 
herderdude said:
Rep bench day

Wide grip fat grip bench
205X25,18,5,2

The last two sets were make up for not getting 25 on set 2.

Lateral raises

Rear delts

Seated curl

Spider curl

3D pullaparts

Pull ups/chin ups
10/9

Rev hyper
180X2x15

Rolling tri
55X2x8

Was getting painful pumps all day. It was crazy. Especially in the pecs on benching for high reps. Wanted to get some really high reps on everything else, bit by about rep 12 it was time to finish the set. Lot of density in the session (for me, keeping in mind I'm not James) finishing in 50min.
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I don't know how much volume you did, but on paper that is a ton of work in 50 minutes lol.
 
I'm thinking about taking a wrapped single on the last week of this brief intensification wave.


Not sure where I'll end up, but I'm sure it will be hard af.


Haven't wrapped the knees on squats since before my first meet lol.
 
jimbuick said:
I don't know how much volume you did, but on paper that is a ton of work in 50 minutes lol.
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2X10 mostly. I like to do that stuff for 4x20, but yesterday I was blowing up quickly.
 
jimbuick said:
I'm thinking about taking a wrapped single on the last week of this brief intensification wave.


Not sure where I'll end up, but I'm sure it will be hard af.


Haven't wrapped the knees on squats since before my first meet lol.
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I think it's a good idea. Overload and variation ftw. Just start wrapping well before it gets hard, like 75%. Take small jumps, yet a decent bit of practice. Its a skill and its about adapting to a different strength curve, so you won't get 80# out of them, But you'll get some.
 
Squat vid:

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jimbuick said:
Moved well.

Wasn't real high either.
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Thanks, I didn't think it was very high either. USPA is fairly tight on depth in my experience, though. Minor mistake that I know to look for now.
 
herderdude said:
Thanks, I didn't think it was very high either. USPA is fairly tight on depth in my experience, though. Minor mistake that I know to look for now.
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Gonna need a good 3" still in USPA. But we both know that's gonna be there just fine. Nice work
 
Last heavy bench

Work up
365X1 with commands. Blown the fck up.

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Close grip Kennelly press (Spoto on Duffalo bar)
290X2x5 dang I'm getting strong.

T bar rows
180X2x12

Facepulls
100

Pull ups
15 total

Hammer curls
40X4x15

ALL good. Been really tired this week from the heavy. But now I'm feeling myself. Thinking 683/407 (because fck 402 it already beat me) and 649 or a little less.
 
That 365 was smooth as butter man. Hell ya
 
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