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

5Th set bench

Warmup

315X4x2
315X10 PR

Was going to up weight on account of the test week, but pec was grousing, so I kept the weight safe. Should be fine either way.

Feet up Duffalo Spoto
260X2x8

Was so tight I didn't have to make any effort to stop one inch from touch. That was rough and eye opening. Usually that's not an issue. I'm going to have this fixed before I test.

Incline bamboo
150x3x15

Bottoms up KB press
22X5x15

French press
40X4x12
45x10

Cross body Pushdowns
4X15

Everything feels fine now. Actually really good. I think backing off from benching three times a week is going to easily take care of the pec. I have some numbers in my head for squat and bench this upcoming week. Just gotta clear up some BS. Deadlifts tomorrow schedule permitting.
 
liftandswim said:
315x10 is a big milestone
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So true, man. The day I hit 315x9, I went 335 plus minis for a single, 405 for a single, 405x3 in the reactive slingshot, then 315x9. So I think this is a pretty good indicator that I'm right there again. Though I'm better at reps now. So... we'll see.
 
Deadlifts
Sumo
Work up
545x1 No strap PR
585 fail. Stapled. Pulled easily conventional immediately after the miss.
Conventional
495X3x3

Rev hyper
180X3x20

GHR easy setting
BWx3x12

Light band assisted pull ups
5X6 five grips

I've never done so well sumo. I could have made 565-575, but 585 showed me who's daddy. Conventional is off but strong. I'll be interested to see how this block contributes to my competition deadlift.
 
Last night's PR

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I cannot believe you missed 585 after how fast that was. I mean that wasn't even a typical opener speed. Nice pull!!!
 
Hyde said:
I cannot believe you missed 585 after how fast that was. I mean that wasn't even a typical opener speed. Nice pull!!!
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Right!? I thought about going straight to 6. But 585 embarrassed me. Didn't even break the floor. I'm not mad about it. It was a very welcome payoff to the misery that this month of working on sumo was for me.
 
Finish up work

SSB GM from pins
210x2x8

Hatfield squat
300x2x8

Belt squat marches/holds (with hip circle)
2x1min/1min

GHR/GHR Situps/single leg reverse hyper

That was a short but sweet and difficult session. The GM/Hatfield combo pretty much covers the entire lower body, the rest was gingerbread.
 
Hyde said:
How far are you from the Donnie Thompson's gym, out of curiosity?
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It's about 11 hours including walk around/fuel/bathroom breaks in Morgantown, Wytheville, and Northern North Carolina.
 
jimbuick said:
Closer than me lol.


How often do you make that trip?
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It depends, but usually 4 or 5 times a year. A couple years ago we built a house down there, so we went a little more often. Apparently there might be another house to build this winter down there. It's too early to tell, though.
 
Squat test day
Goal: 580 is a small PR and lines me up for 6.

No warm up
Work up
495X1
545X1
585X1 PR
605X1 PR

Tried to wrap up for 675, I was really feeling myself. Hit the rack on the walkout and decided to put it back and be happy with one huge PR. Short time today, so that's all I did.
 
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Edit: that's the 585
 
Bench test
Work up
315X2
365X1
395x1
410X1 PR. Back cramp from hell so my spotter touched the bar. He definitely didn't rip it off of me lol it was a brutal fight to the finish. Lets just call it three whites in the gym all day, three reds on the platform all day. It's not a huge deal, 410 puts me at 425 on meet day and there's absolutely no chance I go above 415-420 if everything goes well.

Feet up Duffalo Spoto
310x3x5 Jesus fck that sucked.

Little tris, lots of upper back and rear delt. Some OHP, and bounce. Life is good. Test week finishes tomorrow and then I have a nice long weekend with a family pig roast down in hoopie.
 
410 adventure
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Deadlift test day

Got my needed 620,

Beltless snatch grip rack pulls
465X3x3

Awful.

GHR
4X8

Rev hyper
270X5x15

I'm so beat up. I'm looking forward to my time off this weekend.
 
Hyde said:
So a 1635 gym total in 3 days...I'd say you're on the team!
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jimbuick said:
Jeebus, that's one hell of a week.
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You are not kidding. I'm going to feel it all the way to my bones. This training cycle went really well and I feel like I addressed my needs well. I'm looking forward to a full three cycles of this after this meet to see where I land.
 
Rep bench day

230X20,21

Triceps, biceps, home. I had no motivation, but I annihilated that bench today.
 
That's kinda strong
 
Squat session

Work up
545X1

High bar, no belt
365X3x5

Post squat/finish up day on Tuesday, big bench Weds, pull Thurs, watch the big meet in Morgantown Saturday. Signing up for the meet this week.
 
Hey that's almost like my squat last week! Except the squatting 545lbs first part

What meet and fed are you signing up for?
 
Hyde said:
Hey that's almost like my squat last week! Except the squatting 545lbs first part

What meet and fed are you signing up for?
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IPA meet in Greensburg, PA. Sept 10. No idea what it's called.
 
rob112 said:
I just did one for them and had a great time la dude...there were a couple errors but over all it was a great experience. Woulddoagain/10
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I'm loving USPA, but IPA has well run meets near me, and this is the closest sanctioned meet to me in a few years. I had to do it.
 
herderdude said:
I'm loving USPA, but IPA has well run meets near me, and this is the closest sanctioned meet to me in a few years. I had to do it.
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Yea, not having to travel far definitely played a role for me to try too. It's nice to know when you feel like **** and are starving at the end you are not far from home
 
rob112 said:
Yea, not having to travel far definitely played a role for me to try too. It's nice to know when you feel like **** and are starving at the end you are not far from home
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Ain't that the truth, buddy. You know, half my instagram feed is people from your gym. That must be a pretty awesome place.
 
herderdude said:
Ain't that the truth, buddy. You know, half my instagram feed is people from your gym. That must be a pretty awesome place.
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Yea it's a great gym. I'm happy I get to train there. A newer member there is a columnist for eliteFTS and had the world record in in 181...1951 with wraps. Radick. I thought there was a slim chance I could maybe get in there if that column stayed amateur and I did a cut...not now lol
 
USPA meet I'm doing next Sat is only 75 min away. So pumped to sleep in my own bed and eat in my own kitchen before that meet.
 
Got rained out at work today, so I was able to get my post squat day in today.

Temper
Hang
Stomp
Flutter kicks
Butterflies
Band abduction
Seated hammy curls
Lying" "
Leg ext
Occluded walking lunges/reverse lunges
Strict rev hyper

Productive. That will come in handy later this week.
 
Was going to do a little blood flow, but ended up training upper pretty hard. That pushes my bench back to Thursday, and that's fine.

Bamboo incline
158x2x10

DB pullover
80X2x12

Mace swings x50

Bamboo BTN
88X3x12

DB seated clean and press
40X2x12

Curls (Zottman and hammer)

T bar rows
1plate x15 tempo
2X12 looser tempo
3X10 looser yet
4x8 tight form but fast
5X6 No reason at all
4X10
3X15
2X12
1X12 meadows

TRX fat man pulldown/pull up. It was weird, it was hard. It would take a long time to explain.

Treadmill
45Min@ 2mph and 15 deg incline. Nearly 700 yards of vertical travel. I'm ready for any hill.
 
Hyde said:
Bet those tbars after curls had your biceps looking like you're gonna be somebody!!
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Bro I looked SWOLE yesterday. Upper back, delts, biceps, and forearms. Couldn't have done it any bigger.
 
Rare double update in my log.

Bench
370X1 descent was shaky and not confident. Felt like my arms were going to fall off. Bit I crushed it.

Feet up Duffalo Spoto
315x3x3 Felt even worse. My 1" off the chest and my pause were very sporadic, which is unlike my usual second movement performance. The overreach is setting in.

Other swole things.

Tonight's deadlifts:
565x1 did a poor job of loading hams/taking slack. Bar was far from me as a result. It moved quickly as it always does.

Deficit to force tightness
475X3x3 took me until the last rep of set 3 to get it right, but now I remember the process and the feeling and I'm going to pop a huge one in three weeks.

GHR (hardest possible setting at my gym)
8,5,3,3

Rev hyper
450X12,8
360X15
270x12 single leg

Back pump was hell on earth for a solid half hour. I was wandering the gym in despair like a back pump refugee.

Chest supported shrug/row
70X2x8/8

Pulldowns

Done. I like where I'm at. I've built a good reserve of strength this year and while I let comp form dissipate, its going to arrive on meet day.
 
Poppin a huge one, eh? Hopefully there are some hunnies around
 
So I hit the alma mater's track today. Shocked myself by being able to jog a whole lap. But it was a slow jog and it crippled me. After a lap walk, I opened up my stride (which surprised me with how much easier it was) and ran a fckin 10:04 mile. Not that good, but I did not know I was capable of it. So I'm okay with it. That was incredibly painful, so I won't be doing that again anytime soon.
 
I'm planning to start doing some running again after this meet.



Always hated it, so I don't expect that change much. Just hoping it doesn't cripple me like it did when I was AD.
 
herderdude said:
So I hit the alma mater's track today. Shocked myself by being able to jog a whole lap. But it was a slow jog and it crippled me. After a lap walk, I opened up my stride (which surprised me with how much easier it was) and ran a fckin 10:04 mile. Not that good, but I did not know I was capable of it. So I'm okay with it. That was incredibly painful, so I won't be doing that again anytime soon.
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My condolences for the loss of your gains, brother

On that note, you and your bro been playing any tennis lately?? Seems like last year you were getting into it often.
 
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