Herbison's Training Log

[DCR]

This is probably the best my form has been

I can’t recall whether I asked previously or meant to but didn’t, but sounds like your efforts to defeat ATP were successful?

I’m not overselling it when I say that your thighs up cue (which for me became, pull the floor up) ended up justifying every minute that I’ve spent on this board. Thank you.

[SeanHerbison]

I can’t recall whether I asked previously or meant to but didn’t, but sounds like your efforts to defeat ATP were successful?

I wouldn't say I've defeated it, but I've definitely gotten more solid bracing. Some workout are better than others (today's squat ARMAP set was great), but overall, I've definitely moved in the right direction recently.

I’m not overselling it when I say that your thighs up cue (which for me became, pull the floor up) ended up justifying every minute that I’ve spent on this board. Thank you.

Wow. You're welcome. Seems it's working for me, but working even better for you.

Friday, 23 Feb

Exercise	Weight x Reps x Sets
Beltless Deadlift	355 x 3 x 4 355 x 10
Close Grip Bench	196 x 5 x 4 196 x 13
Paused Squat	260 x 5 x 4 260 x 10
Push Press	117 x 5 x 4 117 x 10
Weighted Ring Pull-Up	12 x 4, 3, 3, 3, 4
Echo Bike	20 min - 6.10 mi

Got some new toys from Play It Again Sports, including a weight vest, which I've wanted for a while. Mine's about 25 lb, which feels like a good starting weight. Now I just need to move up to 100 lb and go on 2 hour rucks multiple times a week like Tom Haviland.

[SeanHerbison]

Monday, 26 Feb

Exercise	Weight x Reps x Sets
LB Squat	377 x 2 x 4 377 x 5
Beltless Sumo Deadlift	346 x 4 x 4 346 x 11
Incline Press	170 x 4 x 4 170 x 10
Cable Curls	44 x 10, 10, 10, 6, 7
Echo Bike	20 min - 6.47 mi

In addition to the weight vest, I got a couple real cable handles. They're so much better than the improvised stuff I was using before, and I much prefer using a cable setup to dumbbells for arm work.

[cgeorg]

Monday

Missing cat link

[SeanHerbison]

Missing cat link

Thanks! Fixed!

Tuesday, 27 Feb

Exercise	Weight x Reps x Sets
Bench Press	276 x 2 x 4 276 x 5
Beltless Overhead Press	150 x 2 x 4 150 x 7
Safety Bar Squat	262 x 4 x 4 262 x 9
Cable Rows	88 x 10ish x 5

Moved this up a day because I have stuff in the way tomorrow. It didn't seem to affect me much.

I had the strength to get more than 7 on overhead press, but I clocked myself in the chin on the way up on rep 4, and cut my lower lip on my teeth. That was a bit distracting and not ideal for form. Other than that, it went well.

On one hand, I've benched 315 for 5 in the past, so it's easy to get down on myself here. On the other, more useful, hand, I'm making progress, and there's no way to get back to or beyond 315 x 5 without that happening first.

[cgeorg]

Thanks! Fixed!

That looks like a lovely way to scratch those spots you can't quite get to. Jealous.

On one hand, I've benched 315 for 5 in the past, so it's easy to get down on myself here. On the other, more useful, hand, I'm making progress, and there's no way to get back to or beyond 315 x 5 without that happening first.

Yep! I'm starting back up and will be in the same boat for a long time, and honestly don't really expect to ever get to former numbers. It's hard to stay in the right headspace.

In addition to the weight vest, I got a couple real cable handles. They're so much better than the improvised stuff I was using before, and I much prefer using a cable setup to dumbbells for arm work.

Due to a shoulder injury I'm going to have to get creative with some pulleys on my rack. I've just been holding a loop in the accessory rope I use, maybe I should look into this.

[SeanHerbison]

I've just been holding a loop in the accessory rope I use, maybe I should look into this.

If you've got a used sports good store near you, it's definitely worth looking into. I was sorely tempted by a Titan buffalo bar in great condition for $100. ButI have absolutely no use for it. I'll go back and check for a decent trap bar occasionally though. I'd still like one of those.

Thursday, 29 Feb

Exercise	Weight x Reps x Sets
Beltless Deadlift	386 x 2 x 4 386 x 10
Close Grip Bench	214 x 4 x 4 214 x 10
Paused Squat	280 x 4 x 4 280 x 10
Push Press	126 x 4 x 4 126 x 10

Deadlift felt great. On push presses, think you can guess where I realized I haven't really been using my legs?



Then went and threw discus, ending on a 155' throw. I coach at the local high school, and coaching helps my throwing, while throwing helps my coaching. It's a good cycle, and I'm quite happy with how this year's starting. Very good day all around.

[SeanHerbison]

Monday, 4 Mar

Exercise	Weight x Reps x Sets
LB Squat	344 x 4 x 4 344 x 8
Beltless Sumo Deadlift	315 x 6 x 4 315 x 12
Incline Press	154 x 6 x 4 154 x 13
Echo Bike	1674 watts 1567 watts 1638 watts

Wednesday, 6 Mar

Exercise	Weight x Reps x Sets
Bench Press	253 x 4 x 4 253 x 8
Beltless Overhead Press	139 x 4 x 4 139 x 9
Safety Bar Squat	238 x 6 x 4 238 x 12
French Press	20 x dunno x 2 30 x dunno
Ring Chins	12 x 4, 3, 2, 2, 4

Lifting's going well, throwing's going even better. Consistently hitting over 150' in discus. Had an off day today and still managed around 145'.

[SeanHerbison]

Thursday, 7 Mar

Exercise	Weight x Reps x Sets
Beltless Deadlift	361 x 4 x 4 361 x 10
Close Grip Bench	194 x 6 x 4 194 x 14
Paused Squat	253 x 6 x 4 253 x 11
Push Press	115 x 6 x 4 115 x 11
Recumbent Bike	20 min - 5.65 mi

I've had to move a couple sessions around, and it turns out moving Wednesday's up a day, doing it the day after Monday's workout, isn't a big deal. Today I found out the same is not true for doing Friday's workout the day after Wednesday's. Much tougher to get through.

Considering that, though, I'm pretty happy with these AMRAP sets, particularly bench.

[platypus]

That's very nice work on close grip bench!

[SeanHerbison]

That's very nice work on close grip bench!

Thanks! I'm pretty happy with how bench has been going in general.

Tuesday, 12 Mar

Exercise	Weight x Reps x Sets
LB Squat	368 x 3 x 4 368 x 5
Beltless Sumo Deadlift	339 x 5 x 4 339 x 5+4
Incline Press	168 x 5 x 4 168 x 10
Chin-up	BW x 5 x 5
Echo Bike	20 min - 6.54 mi

I was using straps on the AMRAP deadlift set, and I somehow lost position with them, so I took them off and did the rest mixed grip.

Thursday, 14 Mar

Exercise	Weight x Reps x Sets
Bench Press	271 x 3 x 4 271 x 6
Beltless Overhead Press	150 x 3 x 4 150 x 6
Safety Bar Squat	256 x 9
Echo Bike	1537 1638 1674

I'm staying pretty close to the program as written, but I just really didn't want to do the SSB squats here, so I skipped right to the AMRAP set.

Saturday, 16 Mar

Exercise	Weight x Reps x Sets
Paused Squat	273 x 5 x 4 273 x 9
w/Push Press	121 x 5 x 4 121 x 12
Beltless Deadlift	390 x 3 x 4 390 x 5
w/Close Grip Bench	212 x 5 x 4 212 x 10
Chin-ups	BW x 5, 5, 5, 4, 4
Echo Bike	20 min - 7.15 mi

Monday, 18 Mar

Exercise	Weight x Reps x Sets
LB Squat	390 x 2 x 2 390 x 1 331 x 1 265 x 2 154 x 5
Incline Press	154 x 4 x 4 154 x 10
Recumbent Bike	20 min - 5.48 mi

Tuesday, 19 Mar

Exercise	Weight x Reps x Sets
Beltless Sumo Deadlift	364 x 4 x 4 364 x 4+3
w/Close Grip Bench	229 x 4 x 4 229 x 8

I didn't realize I was on the AMRAP set until after I did it, so I tagged a couple more on when I checked the GymAware and saw it was set 5.
I'm happy with the close grip bench here, too. I'm sitting around 226, so I'll take bodyweight*8 after 4 previous sets.

Wednesday, 20 Mar

Exercise	Weight x Reps x Sets
Bench Press	289 x 2 x 4 289 x 4
Beltless Overhead Press	159 x 2 x 4 159 x 5
Safety Bar Squat	273 x 4 x 4 273 x 7
Echo Bike	1638 watts 1638 watts 1531 watts

Thursday, 21 Mar

Exercise	Weight x Reps x Sets
Beltless Deadlift	414 x 2 x 4 414 x 7
Push Press	132 x 4 x 4 132 x 14
Paused Squat	291 x 4 x 4 291 x 7
Chin-ups	26 x 5 BW x 10
Echo Bike	1889 watts

Moved this week around a bit, and ended up lifting 4 days in a row, but for the most part it went really well, especially Thursday.

I think I'm pretty close to getting past my floating pain, and it's being a dick about it. I've been making a lot of progress there, and I think I'm on the cusp of understanding it well enough to not have it anymore, so all of a sudden instead of one thing hurting at a time like it has for years (my back will hurt, then I'll figure that out and my leg will hurt, then I'll figure that out and my elbow will hurt, etc.), now I'm getting several things at once. I'm convinced none of them are tissue damage, but it's like my subconscious is doing an extinction burst before giving up on "helping/protecting" me by giving me a pain signal.

I asked Derek Miles if he'd ever encountered that, and he said he'd had that exact conversation with a client two hours ago. That's very encouraging.

[SeanHerbison]

Monday, 25 Mar

Exercise	Weight x Reps x Sets
LB Squat	269 x 5 x 5
Echo Bike	1925 watts 1961 watts (Echo Bike PR) 1925 watts

My previous PR was 25 Feb 20, at 1925 watts. Matched it twice and beat it once today, so I'm pretty happy with that.

Tuesday, 26 Mar

Exercise	Weight x Reps x Sets
Beltless Sumo Deadlift	234 x 5 x 5
Incline Press	115 x 5 x 5
Chin-up	12 x 3, 3, 2, 2, 2

Wednesday, 27 Mar

Exercise	Weight x Reps x Sets
Bench Press	198 x 5 x 5
Beltless Overhead Press	110 x 5 x 5
Safety Bar Squat	181 x 5 x 5
DB Row	35s x 10 x 4
Echo Bike	20 min - ? mi

Friday, 29 Mar

Exercise	Weight x Reps x Sets
Beltless Deadlift	291 x 5 x 5
w/Close Grip Bench	148 x 5 x 5
Paused Squat	187 x 5 x 5
w/Push Press	88 x 5 x 5
Echo Bike	20 min - 6.25 mi

Done with the deload week. I'm like @manveer, except slightly better on the bike and way worse at more important stuff like coding.

[SeanHerbison]

Still training, just being lazy about updating the log. I signed up for a WL meet 3 weeks out (now 10 days out), so I'm going mostly off-program to train for that. I'm on week 18 of a 20-week program, which works out, as I'm peaking anyway.

Oh, and my Dad's doing it with me. First PL meet at 61 years old, first track meet (shot put) at 69, and now first WL meet at 70.