Herbison's Training Log

[SeanHerbison]

Well, definitely not going to catch up before the meet. I compete tomorrow morning at 8 (central time).

[SeanHerbison]

Alright, I need to put this in writing so I'll stop procrastinating: I will catch up on this log by at least one week, and preferably all of it, tonight. There, now I have to.

[SeanHerbison]

Thursday, 26 September

Exercise	Weight*Reps*Sets@RPE
Bench	305*4*4@7-8
Deadlift	455*1@5 475*1@6 495*1*3@6.5 475*1*2@6
Lying Triceps Extension	85*48 in 12 min
w/Fat-Grip DB Hammer Curl	30s*69 in 12 min

Woo, the catch-up has started. Finally.

Friday, 26 September

Exercise	Weight*Reps*Sets@RPE
Squat w/ wraps	355*1 375*1 420*1*2 441*1*2 465*1 485*1
Bench	275*4*7@7.5-8
SGRDL	245*6*3

Sunday, 29 September

Exercise	Weight*Reps*Sets@RPE
Block Pulls	485*1 505*1 535*1 505*1 485*1
Bike	15 min - 4.44 mi

Monday, 30 September

Exercise	Weight*Reps*Sets@RPE
Bench	353*1@9.5 320*2@9
Squat	441*1 441*1 452*1 452*1

All I've got time for at the moment.

[SeanHerbison]

Thursday, 3 October

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.73 mi
Comp Bench	287*5@8.5 287*4@8.5 287*4@8.5 287*5@9 287*5@9.5 287*1
Deadlift	485*2*2 485*2*2

Saturday, 5 October

Exercise	Weight*Reps*Sets@RPE
Comp Bench	315*1*2@6.5 320*1*2@6.5 325*1*4@7, 7, 7.5, 7.5 280*3*4@6.5, 6.5, 7, 7.5
w/ Squat	465*1 395*2*4
Various WL Drills	Nothing too heavy

This was done on the first day of the USAW L2 course, so I had to squeeze it in during lunch. Done in 1:14, with one minute to spare.

Tuesday, 8 October

Bike	5 min - 1.65 mi
Squat	441*1*3 375*2*3
Comp Bench	309*2*3 309*1*3
Deadlift	441*1 452*1 474*1 496*1 518*1@6 518*1@7

Thursday, 10 October

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.63 mi
Comp Bench	331*1@8 347*1@8.5 270*3*6

Also got my PT test out of the way today.

Saturday, 11 October

Exercise	Weight*Reps*Sets@RPE
Squat	491*1 419*1 419*1
Comp Bench	287*6 287*5 287*4 287*6

Monday, 14 October

Exercise	Weight*Reps*Sets@RPE
Comp Bench	353*fail 276*5*3@8.5-9

Well, failing my planned opener five days before competition isn't encouraging, but that's what I get for letting myself get sick, I suppose.

Wednesday, 16 October

Exercise	Weight*Reps*Sets@RPE
Squat	353*4*1
Comp Bench	287*1*3
Deadlift	397*1*3

I'm getting there. I'll be caught up by the weekend.

[SeanHerbison]

Saturday, 19 October - USAPL Raw Nationals

BW: 102.4 kg/225.8 lb

Squat	225/496 230/507 (miss) 235/518 (miss)
Bench Press	162.5/358.3 167.5/369.3 172.5/380.3 (miss)
Deadlift	280/617.3 287.5/633.4 (miss) (pass)

Totaled 677.5/1493.6 for a 408.5 Wilks or 597.9 IPF Points.

Not a whole lot to say about this meet. Training was going reasonably well, though not great, leading up to it. I did get a cold about 10 days out, which didn't help but wasn't too bad. The meet was well set up and well run, I just didn't perform well. My deadlift in particular was disappointing.

After this year's experiment, I definitely knew I needed to tone down the number of competitions for next year. This was my fourth powerlifting meet (with one more to come in December so I can compete with my Dad), along with two weightlifting meets and one online meet, (and a track meet,) and as expected, that's too much.

Now, though, I'm not just leaning towards fewer meets, but rather not doing any at all until I can come back with a significant improvement. I haven't decided for sure yet, and there's no rush to do so, but I think that's the route I'm going to end up taking. Competing is fun, but the downsides, particularly of not getting a long, solid training block in, seem to be outweighing the positives. I think I can still make significant progress, but not if I'm always concerned about the next competition in a month or two.

[SeanHerbison]

Wednesday, 23 October

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.75 mi
Front Squat	221*5*4
T&G Bench	243*(4, 8, 5, 10)*2
Front/ Side/ Rear Delt Raise	11s*10/10/10*3

Friday, 25 October

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.73 mi
T&G Bench	276*5*7@6-8
SGRDL	255*8*3@6-7
Overhead Press	155*5 160*5 165*5
Chin-up	BW*37 in 12 min

Saturday, 26 October

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.63 mi
SSB Squat	291*2*4 291*2*4 paused
Sumo Deadlift	331*2*2 375*1*5

Mostly because I'm curious, Hanley and I are essentially treating front squat like it's the competition movement for this block. I'm somewhat limited in how upright I can stay by my ankle mobility (especially on the right side), but part of what I'm hoping is that hitting front squats more often will help with that.

I'm also committing to using sumo for the December meet. It may not be up to what I could do conventional by that point, but I'm not really concerned with how I do in that meet.

[SeanHerbison]

Monday, 28 October

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.83 mi
Overhead Press	165*5*4
Front Squat	243*5*4
w/DB Fly	20s*15*4
1-Arm DB Row	100*8ea*4

Tuesday, 30 October

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.71 mi
Snatch High Pull	195*2 215*2 235*2 245*2 255*2
SGDL	335*4*4
T&G Bench	254*7*6@7-10

Wow. Bench got way harder by the end. And for some reason SGRDLs work alright, but SGDL from the floor are awful. The top position seems like it should be the same either way, but meh, something is different, whatever it is. I don't think I'll be doing SGDL again unless I get a cambered bar.

Friday, 1 November

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.67 mi
Front Squat	243*4*4
w/ Overhead Press	175*3*4@8.5-9 175*2@8
DB Fly	15s*20*2 15s*25
Dip	BW*10*5@6-7
Chin-up	BW*28 in 7 min

In addition to the front squats, I'm spending at least five minutes per workout in the bottom of the squat position, mostly working on getting that right knee forward without bringing the heel off the ground.

[hector]

I hope pausing in the bottom of the squat movement helps with your right knee mobility. Pausing at the bottom has improved my mobility for squat and my comfort at the bottom greatly.

[SeanHerbison]

I hope pausing in the bottom of the squat movement helps with your right knee mobility.

Me too!

Sunday, 3 November

Exercise	Weight*Reps*Sets@RPE
SBS Squat	291*3 335*2 357*2 379*1 Impromptu Hatfield Squat 379*1
DB Incline Press	65s*12*4@6, 7.5, 8.5, 9.5

Whee!

I'm getting back to doing plyos as well. Need to get that 10' jump, right @Hanley?

[Hanley]

Need to get that 10' jump, right Hanley?

With adderall caffeine, a good surface and room enough to not fear smashing your face, I think you could do 10' right now.

[SeanHerbison]

With adderall caffeine, a good surface and room enough to not fear smashing your face, I think you could do 10' right now.

Possible. I am rather odd about how much space I feel I need for things like that, and that could definitely have been inhibiting me.

Monday, 4 November

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.74 mi
Sumo Deadlift	468*3@6 430*3*2
T&G Bench	287*4*4@6-7 287*3*4@6
Push-up	BW*82 in 12 min
w/ DB Hammer Curl	30s*71 in 12 min

Good workout. I'm taking November to see how lean I can get, at least without crashing my performance, and I kind of thought being on low- to mid-2000 calories might have a noticeable impact, but not so far. Last couple weeks I've been feeling unusually eager/ready to lift, and the calorie drop doesn't seem to be changing that. I'll take it.

[Hanley]

With adderall caffeine, a good surface and room enough to not fear smashing your face, I think you could do 10' right now.

Possible. I am rather odd about how much space I feel I need for things like that

You are sort of....range-y

[SeanHerbison]

You are sort of....range-y

Range-y?

[Hanley]

You are sort of....range-y

Range-y?

I thought it was a fake word, but it's a real word that I spelled incorrectly. Meaning "2a" from the following:

https://www.merriam-webster.com/dictionary/rangy

[SeanHerbison]

I thought it was a fake word, but it's a real word that I spelled incorrectly. Meaning "2a" from the following:

https://www.merriam-webster.com/dictionary/rangy

Oh, yeah. I'm familiar with that, so I thought you meant something else by spelling it that way. So... thanks?

[damufunman]

I'd say also the fourth definition.

[SeanHerbison]

I'd say also the fourth definition.

Let's go with that one.

[SeanHerbison]

Wednesday, 6 November

Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.60 mi (1567 peak watts)
Front Squat	254*3*5
Overhead Press	170*4@10 170*3*4@9.5, 9.5, 9, 8.5 170*2*2@7, 6
SGRDL	265*6*3@7
1-Arm DB Row	100*8ea*4@9ish
Bike Later in day	15 min - 4.60 mi

@Hanley was curious to see what I could get for peak wattage on the Echo bike, so I threw in a couple sprints during my warm-up. I'm assuming 1567 is pretty good, but I don't really have anything to compare to. So I'll make an open challenge to anyone to beat it.

Presses started rough, but got better as they went. The last set just flew up. 0.73 and 0.66 m/s.

[SeanHerbison]

Friday, 8 November

Exercise	Weight*Reps*Sets@RPE
Bike	6 min - 2.02 mi before 15 min - 4.98 mi after
Clean High Pull	235*1*7
Sumo Deadlift	507*1*7@5-6
T&G Bench	214*2*3@6.5 279*5*4@7, 7, 7.5, 7.5
Rear/ Side Delt Raise	15s*15/15*4

This is awesome:

[heidikay]

This is awesome:

That's just fantastic