Sean, would you mind expanding on this? What is the yoga strengthenimg and / or what are you cuing to better keep your hips under you? This has been my obsession over the past several months.SeanHerbison wrote: ↑Thu Nov 16, 2023 6:05 pmI’m not going to be logging most of these, but I'm doing more training on my non-lifting days. Yoga's been helping me, in particular with bracing. I've keeping my hips under me better recently, and that's most of the reason
Herbison's Training Log
Moderator: Chebass88
- DanCR
- Registered User
- Posts: 3776
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Herbison's Training Log
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
It's not a strengthening thing for me, definitely cuing. The effect was immediate, though I definitely need more work to make it consistent. I'm trying to avoid anterior pelvic tilt, where my chest stays up but my hips pivot back, so I'm thinking about pulling the tops of my thighs forward/up. For deadlift, it has a lot of overlap with pressing my trunk into my legs at the bottom.
- DanCR
- Registered User
- Posts: 3776
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Herbison's Training Log
I too am trying to avoid atp. Semi-yearly back tweaks got old.SeanHerbison wrote: ↑Tue Nov 21, 2023 7:11 amIt's not a strengthening thing for me, definitely cuing. The effect was immediate, though I definitely need more work to make it consistent. I'm trying to avoid anterior pelvic tilt, where my chest stays up but my hips pivot back, so I'm thinking about pulling the tops of my thighs forward/up. For deadlift, it has a lot of overlap with pressing my trunk into my legs at the bottom.
I’m glad that I asked, and that you responded before my last set of squats this morning. I thought that I had heard every cue imaginable for this issue, but never had heard of pulling the tops of the thighs up. That worked spectacularly on my one set - looking forward to really taking it out for a walk next time in. It’s interesting how focusing on knees forward always has pissed them off, whereas cues designed to get them forward, without the concentration, don’t bother them.
Anyway, thank you.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Back to real training. I had to take a couple weeks off entirely (booooo), then about a week of lighter training. I'm done with doing my own programming, at least for a few months, so I'm using the Average to Savage program I purchased from Greg Nuckols a few years ago.
Last week was a week 0, testing out what works and what doesn't with this setup. For instance, I'm giving up on usefully training deadlift with straps and a belt together. I just can't get set, so that's out, and I'm going beltless for this block's deadlift training.
I'm doing the 3x/week version. Here's week 1 day 1.
Tuesday, 26 Dec
I'm trying to focus on better, instead of perfect. I'm realizing how not helpful the latter is.
Last week was a week 0, testing out what works and what doesn't with this setup. For instance, I'm giving up on usefully training deadlift with straps and a belt together. I just can't get set, so that's out, and I'm going beltless for this block's deadlift training.
I'm doing the 3x/week version. Here's week 1 day 1.
Tuesday, 26 Dec
Exercise | Weight x Reps x Sets |
LB Squat |
317 x 5 x 4 317 x 10 @ 8.5 |
Beltless Sumo Deadlift |
264 x 7 x 4 264 x 15 @ 8.5? |
Incline Press |
132 x 7 x 4 132 x 15 @ 9 |
Ring Chin-ups | BW x 5, 5, 4, 2, 3 |
Echo Bike | 20 min - 6.20 mi |
I'm still working on solidifying this. I'm trying to take it from a cue to a feeling, something I just recently realized I am terrible at, which explains a lot. I'm an extremely verbal thinker, so making that jump is not intuitive. I'm trying to keep the hip/trunk connection contracted, while expanding the hip/femur connection. It's getting better.
I'm trying to focus on better, instead of perfect. I'm realizing how not helpful the latter is.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Thursday, 28 Dec
Saturday, 30 Dec
I'm working on getting my rack position better, and that has the weird effect that my push press working weights are currently lower than my overhead press weights. I have to really crank my arm to get the bar to touch my left shoulder without being way up in my fingers, whereas I can just have the bar float on OHP. I'm limited by my ability to stand the position, rather than the weight itself.
Exercise | Weight x Reps x Sets |
Bench Press |
225 x 5 x 4 225 x 11 |
Overhead Press |
117 x 5 x 4 117 x 9 |
Safety Bar Squat |
225 x 7 x 4 225 x 15 |
Chest-Supported Row |
30s x 12 x 4 30s x 16 |
Echo Bike | 20 min - 7.33 mi |
Saturday, 30 Dec
Exercise | Weight x Reps x Sets |
Beltless Deadlift |
309 x 5 x 4 309 x 12 |
Close Grip Bench |
183 x 7 x 4 183 x 12 |
Paused Squat |
238 x 7 x 4 238 x 10 |
Push Press |
99 x 7 x 4 99 x 9 |
Ring Pull-Up | BW x 4, 3, 3, 2, 3 |
Echo Bike | 20 min - 7.08 mi |
I'm working on getting my rack position better, and that has the weird effect that my push press working weights are currently lower than my overhead press weights. I have to really crank my arm to get the bar to touch my left shoulder without being way up in my fingers, whereas I can just have the bar float on OHP. I'm limited by my ability to stand the position, rather than the weight itself.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Monday, 1 Jan 2024
Wednesday, 3 Jan
I'm quite happy with my mindset recently, and a not insignificant amount of that is due to my yearly theme of moving forward. Monday's workout was dragging. I felt good going in, and then somehow the energy just wasn't there. I wanted to give it up, but I just accepted my performance, mostly measured by the last, AMRAP, set would be lower. Wednesday's workout was great. My energy level was above normal, and I got through it efficiently and enjoyed it. In both cases, I got done what I set out to do for the day (and added some abs on Wednesday). I'm learning that it's okay to have off days. Just because it's not optimal doesn't mean it's not moving me forward, and it's still worth doing even if I can't do it as well as I think I should.
@Manveer has been my Echo Bike muse, and I'm seeing good progress on cardio, finally. I've never particularly liked doing cardio. When I had others to compete against I managed to do it that way, but I've never been that successful at keeping it up on my own. In the past, I would figure that if I'm going to do something I dislike anyway, I'm going to do it optimally and get max results. I would force myself to go a little further or a little faster each time, and then when I got frustrated by not being able to keep that up, or just by how hard it was getting, I'd find some reason not to do it.
Now, I'm seeing improvements without hating it, and that's making me feel better about it overall, which makes it much easier to be consistent. I've been kind of aware for years that what is "optimal" on one level may not be optimal on a higher level, but somehow I've found it very hard to put that into practice. I've always wanted to push for optimal on that immediate, easiest-to-see level, but now I'm starting to make better progress by easing up on that.
Exercise | Weight x Reps x Sets |
LB Squat |
331 x 4 x 4 331 x 5 |
Beltless Sumo Deadlift |
289 x 6 x 4 289 x 8 |
Incline Press |
143 x 6 x 4 143 x 10 |
Ring Chin-ups | BW x 5, 3, 2, 3, 2 |
Echo Bike | 22:40 - 6.75 mi |
Wednesday, 3 Jan
Exercise | Weight x Reps x Sets |
Bench Press |
240 x 4 x 4 240 x 8 |
Beltless Overhead Press |
121 x 4 x 4 121 x 10 |
Safety Bar Squat |
245 x 6 x 4 245 x 6 x 13 |
Chest-Supported Row |
32.5s x 12 x 4 32.5s x 16 |
Leg raise | 30 sec on, 30 off x 3 |
Echo Bike | 20 min - 7.31 mi |
I'm quite happy with my mindset recently, and a not insignificant amount of that is due to my yearly theme of moving forward. Monday's workout was dragging. I felt good going in, and then somehow the energy just wasn't there. I wanted to give it up, but I just accepted my performance, mostly measured by the last, AMRAP, set would be lower. Wednesday's workout was great. My energy level was above normal, and I got through it efficiently and enjoyed it. In both cases, I got done what I set out to do for the day (and added some abs on Wednesday). I'm learning that it's okay to have off days. Just because it's not optimal doesn't mean it's not moving me forward, and it's still worth doing even if I can't do it as well as I think I should.
@Manveer has been my Echo Bike muse, and I'm seeing good progress on cardio, finally. I've never particularly liked doing cardio. When I had others to compete against I managed to do it that way, but I've never been that successful at keeping it up on my own. In the past, I would figure that if I'm going to do something I dislike anyway, I'm going to do it optimally and get max results. I would force myself to go a little further or a little faster each time, and then when I got frustrated by not being able to keep that up, or just by how hard it was getting, I'd find some reason not to do it.
Now, I'm seeing improvements without hating it, and that's making me feel better about it overall, which makes it much easier to be consistent. I've been kind of aware for years that what is "optimal" on one level may not be optimal on a higher level, but somehow I've found it very hard to put that into practice. I've always wanted to push for optimal on that immediate, easiest-to-see level, but now I'm starting to make better progress by easing up on that.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Friday, 5 Jan
Monday, 8 Jan
Chugging along, on to week 3.
I'm making progress, despite many of my sets being in the 7-10 RIR range based on my AMRAP sets. For upper body, they're mostly actual AMRAPs, to failure or RPE 10. For squat/deadlift, it's to technical failure, or limited by something else, like how long I'm willing to stand there and breath with the SSB between reps.
Cardio is also coming along, much more than I expected. Focusing on consistency instead of trying to "optimize" it is working quite well. I didn't have any particular goal for today's bike, I even had my eyes closed for most of it, and I'm still up about 0.4 mi from my starting distances.
Exercise | Weight x Reps x Sets |
Beltless Deadlift |
335 x 6 x 4 335 x 9 |
Close Grip Bench |
187 x 6 x 4 187 x 13 |
Paused Squat |
245 x 6 x 4 245 x 14 |
Push Press |
101 x 6 x 4 101 x 16 |
Ring Pull-Up | BW x 3 x 5 |
Echo Bike | 20 min - 6.48 mi |
Monday, 8 Jan
Exercise | Weight x Reps x Sets |
LB Squat |
344 x 3 x 4 344 x 9 |
Beltless Sumo Deadlift |
295 x 5 x 4 295 x 15 |
Incline Press |
148 x 5 x 4 148 x 13 |
Ring Chin-ups | BW x 6, 5, 4, 4, 4 |
Plank | 30 sec high/30 sec elbows |
Echo Bike | 20 min - 6.72 mi |
Chugging along, on to week 3.
I'm making progress, despite many of my sets being in the 7-10 RIR range based on my AMRAP sets. For upper body, they're mostly actual AMRAPs, to failure or RPE 10. For squat/deadlift, it's to technical failure, or limited by something else, like how long I'm willing to stand there and breath with the SSB between reps.
Cardio is also coming along, much more than I expected. Focusing on consistency instead of trying to "optimize" it is working quite well. I didn't have any particular goal for today's bike, I even had my eyes closed for most of it, and I'm still up about 0.4 mi from my starting distances.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Wednesday, 10 Jan
Friday, 12 Jan
This is fun. I'm making sustainable progress. I've been doing yoga daily, and it's been helping my positioning and bracing.
Exercise | Weight x Reps x Sets |
Bench Press |
258 x 3 x 4 258 x 7 |
Beltless Overhead Press |
130 x 3 x 4 130 x 9 |
Safety Bar Squat |
265 x 5 x 4 265 x 7 |
Chest-Supported Row |
35s x 12 x 4 35s x 13 |
Echo Bike | 20 min - 6.74 mi |
Friday, 12 Jan
Exercise | Weight x Reps x Sets |
Beltless Deadlift |
357 x 3 x 4 357 x 10 |
Close Grip Bench |
203 x 5 x 4 203 x 13 |
Paused Squat |
267 x 5 x 4 267 x 11 |
Push Press |
112 x 5 x 4 112 x 13 |
Ring Pull-Up | BW x 4 x 5 |
Echo Bike | 20 min - 6.59 mi |
This is fun. I'm making sustainable progress. I've been doing yoga daily, and it's been helping my positioning and bracing.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Monday, 15 Jan
Wednesday, 17 Jan
Friday, 19 Jan
Monday, 22 Jan
Set a PR for 20 minutes on the bike. Kept a 61 RPM average here.
Wednesday, 24 Jan
Friday, 26 Jan
Tuesday, 30 Jan
Thursday, 1 Feb
Saturday, 3 Feb
Still going on average to savage. This is the lightest lifting I've done in years, but I'm making progress, and not just on strength. My mobility and positioning/bracing are better, largely thanks to the yoga, and my cardio is definitely improving. I don't log my warmups, but I've got cardio in there as well as at the end. Either a jog or the echo bike most days, along with some ankle mobility work.
I considered not doing all this catch-up, but I couldn't deprive everyone of that many kitties.
Exercise | Weight x Reps x Sets |
LB Squat |
315 x 5 x 4 315 x 10 |
Beltless Sumo Deadlift |
271 x 7 x 4 271 x 17 |
Incline Press |
134 x 7 x 4 134 x 15 |
Ring Chin-ups | BW x 4 x 5 |
Echo Bike | 20 min - 7.08 mi |
Wednesday, 17 Jan
Exercise | Weight x Reps x Sets |
Safety Bar Squat |
225 x 7 x 4 225 x 16 |
Bench Press |
234 x 5 x 4 234 x 9 |
Beltless Overhead Press |
121 x 5 x 4 121 x 11 |
Chest-Supported Row |
35s x 14 x 4 35s x 17 |
Echo Bike | 20:09 - 6.31 mi |
Friday, 19 Jan
Exercise | Weight x Reps x Sets |
Close Grip Bench |
183 x 7 x 4 183 x 12 |
Paused Squat |
238 x 7 x 4 238 x 12 |
Push Press |
101 x 7 x 4 101 x 12 |
Beltless Deadlift |
331 x 5 x 4 331 x 6 |
Echo Bike | 3 times over 1000 in 46 seconds |
Ring Pull-Up | BW x 4, 4, 4, 3, 2 |
Monday, 22 Jan
Exercise | Weight x Reps x Sets |
LB Squat |
339 x 4 x 4 339 x 8 |
Beltless Sumo Deadlift |
298 x 6 x 4 298 x 16 |
Incline Press |
146 x 6 x 4 146 x 16 |
Ring Chin-ups | BW x 4, 3, 3, 4, 3 |
Echo Bike | 20 min - 7.61 mi |
Set a PR for 20 minutes on the bike. Kept a 61 RPM average here.
Wednesday, 24 Jan
Exercise | Weight x Reps x Sets |
Safety Bar Squat |
269 x 6 247 x 6 x 3 247 x 12 |
Bench Press |
251 x 5 x 3, hit RPE 10 229 x 5 229 x 7 |
Beltless Overhead Press |
130 x 5 x 4 130 x 7 |
Chest-Supported Row | 35s x 15, 14, 15, 14, 16 |
Echo Bike | 20 min - 5.63 mi |
Friday, 26 Jan
Exercise | Weight x Reps x Sets |
Paused Squat |
253 x 6 x 4 253 x 10 |
Push Press |
108 x 6 x 4 108 x 13 |
w/Beltless Deadlift |
335 x 4 x 4 335 x 7 |
Close Grip Bench |
194 x 6 x 4 194 x 9 |
Tuesday, 30 Jan
Exercise | Weight x Reps x Sets |
LB Squat |
364 x 3 x 4 364 x 5 |
Beltless Sumo Deadlift | 331 x 5 x 3 |
Incline Press |
161 x 5 x 4 161 x 9 |
Bike | 40 min - 10.36 mi |
Thursday, 1 Feb
Exercise | Weight x Reps x Sets |
Bench Press |
260 x 3 x 4 260 x 7 |
Saturday, 3 Feb
Exercise | Weight x Reps x Sets |
Beltless Deadlift |
357 x 3 x 4 357 x 7 |
Close Grip Bench |
198 x 5 x 4 198 x 12 |
Paused Squat |
267 x 5 x 4 267 x 12 |
Push Press |
117 x 5 x 4 117 x 10 |
Ring Pull-Up | BW x 4, 3 x 4 |
Echo Bike | 20 min - 6.15 mi |
Still going on average to savage. This is the lightest lifting I've done in years, but I'm making progress, and not just on strength. My mobility and positioning/bracing are better, largely thanks to the yoga, and my cardio is definitely improving. I don't log my warmups, but I've got cardio in there as well as at the end. Either a jog or the echo bike most days, along with some ankle mobility work.
I considered not doing all this catch-up, but I couldn't deprive everyone of that many kitties.
- cgeorg
- Registered User
- Posts: 2743
- Joined: Fri Sep 15, 2017 10:33 am
- Location: Pittsburgh, Pa
- Age: 41
Re: Herbison's Training Log
Good stuff here, I think Jan 15 is the winner. I think I have some questions about how your 2024 theme actually works in relation to lifting, but it also seems that having a well-defined answer for that might be antithetical to the point of the theme.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
I agree.
Nah, go ahead. I'm figuring it out as I go, but so far I like it.I think I have some questions about how your 2024 theme actually works in relation to lifting, but it also seems that having a well-defined answer for that might be antithetical to the point of the theme.
Monday, 5 Feb
Exercise | Weight x Reps x Sets |
LB Squat | 265 x 5 x 5 |
Beltless Sumo Deadlift | 227 x 5 x 5 |
Incline Press | 110 x 5 x 5 |
Echo Bike | 20 min - 5.77 mi |
Nothing particularly exciting this week, as it's a deload. I did hit a 2024 PR on my warm-up jog without particularly meaning to, which was nice. I may have done it faster last year, but I don't feel like looking back at all my notes to check.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Wednesday, 7 Feb
Not doing accessories this week, but still hitting the echo bike after each session.
Exercise | Weight x Reps x Sets |
Bench Press | 192 x 5 x 5 |
Beltless Overhead Press | 101 x 5 x 5 |
Safety Bar Squat | 183 x 5 x 5 |
Echo Bike | 20 min - 6.14 mi |
Not doing accessories this week, but still hitting the echo bike after each session.
- cgeorg
- Registered User
- Posts: 2743
- Joined: Fri Sep 15, 2017 10:33 am
- Location: Pittsburgh, Pa
- Age: 41
Re: Herbison's Training Log
I guess it's around the idea of "moving forward" but not having specific goals, while tracking some specific metrics such as squat. You have some really big numbers in your lifting history, so ... what is the baseline that you're moving forward from? Dec 2023 numbers? Is forward a broad term that means you can look back at the end of the year, find some direction in which progress was made, and call that forward?SeanHerbison wrote: ↑Tue Feb 06, 2024 11:37 amNah, go ahead. I'm figuring it out as I go, but so far I like it.I think I have some questions about how your 2024 theme actually works in relation to lifting, but it also seems that having a well-defined answer for that might be antithetical to the point of the theme.
On the one hand, as mentioned I don't want to poison your thoughts on the theme. On the other, I do have a small group where we come up with similar yearly themes and getting some pushback has helped me gain clarity and refine the thought process.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
I did a meet in November, and I'm using those numbers (480/320/595) as a baseline for SBD. I did a heavy but not max WL day in December, so I'm going with 220/265 there. None of those are numbers that should be hard to beat by just following intelligent (i.e. not my own) programming for a year. I have a spreadsheet with a bunch of other lifts that I track. I admittedly haven't been great at keeping it updated, but it gives me the gist of what I'm aiming for more broadly.cgeorg wrote: ↑Thu Feb 08, 2024 5:43 amI guess it's around the idea of "moving forward" but not having specific goals, while tracking some specific metrics such as squat. You have some really big numbers in your lifting history, so ... what is the baseline that you're moving forward from? Dec 2023 numbers? Is forward a broad term that means you can look back at the end of the year, find some direction in which progress was made, and call that forward?
The "goal" is to make progress on all of them, or at least not move backward. They're not my all time maxes, because what good does it do to compare myself now at 225 BW to me at 260? I'd love to hit those numbers again, and I do think all-time PRs regardless of bodyweight are possible, but I've got a lot of intermediate goals to hit first.
The difference is in the mentality, mostly. If I had a strict goal PR on SBD, and I hit 481/321/596, that would technically be success, but realistically I'd be disappointed. On the other hand, if I hit 525/350/593, that would technically be failure, but I'd be happier with it. So instead of goals, I've got a theme, or you could call it a direction.
So I don't have a set of specific numbers that determine success/failure. 515/370/640 would be a definite win, since that be weight-class PRs in all 3, but it's more of an overall determination. Matching or exceeding 540/375/672 (sanctioned meet PRs) or 551/385/672 (military meet PRs) would obviously be a huge win, but those are unlikely this year, particularly if I don't want to gain 25+ pounds of bodyweight (spoiler: I do not).
Friday, 9 Feb
Exercise | Weight x Reps x Sets |
Beltless Deadlift | 242 x 5 x 5 |
w/Close Grip Bench | 139 x 5 x 5 |
Paused Squat | 143 x 5 x 5 |
w/Push Press | 88 x 5 x 5 |
Echo Bike | 20 min - 6.08 mi |
And deload is done, yay! I'm looking forward to getting back to it. I was coaching some of my throwers on lifting today, and it made me sad that I don't get to lift for 2 more days.
My strength is probably actually about the same as it was at the start of the program, but other physical attributes are up quite a bit. That's the type of thing I'd probably be upset about if I had stricter lifting goals, but with a broader view, I'm cool with it. It helps that there were some things, mostly in my control, I could've done better in the first 7-week block. So I'm eager to see how training goes with those things fixed. I suspect I'll be noticeably stronger 7 weeks from now, while at least maintaining my cardio, mobility, etc. Time will tell.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Here are some examples of the broader physical goals I’d like to hit, beyond PL/WL 1RMs. Few of them are all-time PRs, but all of them are what I’d consider solid forward progress:
Zercher Deadlift from ground - 250 (more mobility than strength)
Front Squat - 365
DB Snatch - 120 w/each arm, or 140 with right
Overhead Squat - 220*3
Chin-ups - 10 reps in 1 set
Squat - 275 x 20
Bench - 230 x 15
And some other non-lifting fitness goals:
Warm-up run - 5:15 without going all-out (0.55 mi, slight uphill on the way out)
Echo Bike - 1800 max wattage
Splits - Hard to quantify, but ~150°
1 mile run - Completion. I haven’t done one in years
Seated box jump - 50”
Also, finally fully figuring out my pain would be great. I know it's not physical, but that doesn't mean I can stop it. I seem to always have 1 thing, just 1 thing at a time, that's not quite right. At the moment it's my right wrist.
The main way I know it's not physical is that it moves around. As soon as I figure out how to convince my brain that my Achilles tendon isn't injured, my lower back is suddenly sore. Then I figure that out, and my left shoulder's a bit iffy.
Also, as I realized about 2 weeks into my vacation in August, it went away the very day I started vacation, well before anything physical would've had time to calm down. I was stretching in the shower when I realized "Wait a minute, my leg hasn't bugged me once the entire time I've been here." Shortly after that, now that I was thinking about it again, I had a slight pain again, though I was thankfully able to quash it pretty quickly.
Getting rid of the last little bit I haven't figure out yet would be a huge step forward.
Zercher Deadlift from ground - 250 (more mobility than strength)
Front Squat - 365
DB Snatch - 120 w/each arm, or 140 with right
Overhead Squat - 220*3
Chin-ups - 10 reps in 1 set
Squat - 275 x 20
Bench - 230 x 15
And some other non-lifting fitness goals:
Warm-up run - 5:15 without going all-out (0.55 mi, slight uphill on the way out)
Echo Bike - 1800 max wattage
Splits - Hard to quantify, but ~150°
1 mile run - Completion. I haven’t done one in years
Seated box jump - 50”
Also, finally fully figuring out my pain would be great. I know it's not physical, but that doesn't mean I can stop it. I seem to always have 1 thing, just 1 thing at a time, that's not quite right. At the moment it's my right wrist.
The main way I know it's not physical is that it moves around. As soon as I figure out how to convince my brain that my Achilles tendon isn't injured, my lower back is suddenly sore. Then I figure that out, and my left shoulder's a bit iffy.
Also, as I realized about 2 weeks into my vacation in August, it went away the very day I started vacation, well before anything physical would've had time to calm down. I was stretching in the shower when I realized "Wait a minute, my leg hasn't bugged me once the entire time I've been here." Shortly after that, now that I was thinking about it again, I had a slight pain again, though I was thankfully able to quash it pretty quickly.
Getting rid of the last little bit I haven't figure out yet would be a huge step forward.
- DanCR
- Registered User
- Posts: 3776
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Herbison's Training Log
You’ve got this anytime you want it. Just choose a day when you hate yourself.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Possibly true, though it would probably be borderline. I've done a single heavy set of 20 squats, ever. I walked in one day and decided spur of the moment to do 315*20. I got it, but that sucked. My squat max was about 530 at the time, and it's probably between 480 and 500 right now, so maybe.
- platypus
- mammal?
- Posts: 1127
- Joined: Mon Nov 06, 2017 6:35 pm
- Location: ✓✓✓✓✓✓✓ Member
Re: Herbison's Training Log
There's a Tnation article about Jon Broz that describes the exact same thing:SeanHerbison wrote: ↑Sat Feb 10, 2024 5:03 pm Also, finally fully figuring out my pain would be great. I know it's not physical, but that doesn't mean I can stop it. I seem to always have 1 thing, just 1 thing at a time, that's not quite right. At the moment it's my right wrist.
The main way I know it's not physical is that it moves around. As soon as I figure out how to convince my brain that my Achilles tendon isn't injured, my lower back is suddenly sore. Then I figure that out, and my left shoulder's a bit iffy.
I think it's not an uncommon phenomenon. Unfortunately, the article offers no solution.Bret Contreras wrote:Fact is, when I visited Broz he explained that the previous week his wrist was so sore that he could barely warm up with the bar during split jerks, but he pushed through it, eventually felt warmed up, and ended up jerking 405 lbs. The following day his wrist pain had vanished.
He describes this phenomenon as "floating pain" – your body has to hurt somewhere. It will simply migrate from one place to the next while you sleep, and when you awaken you'll discover where it landed.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Thanks for sharing that. I think I'm close to figuring it out, but I've thought that before and been wrong. I think what I need to do is identify the positions/movements where it tends to hurt, and then move through them without focusing on whether it hurts or not. That seemed to have been successful over the last couple days, but it's too soon to be confident.
Monday, 12 Feb
Exercise | Weight x Reps x Sets |
LB Squat |
331 x 4 x 4 331 x 9 |
Beltless Sumo Deadlift |
295 x 6 x 4 295 x 14 |
Bench Press |
240 x 4 x 4 240 x 9 |
Cable Curl | 66 x 20, 16, 12, 9 |
This was fun. Went up and lifted with my Dad.
- SeanHerbison
- Zercher Pro
- Posts: 2055
- Joined: Thu Nov 16, 2017 1:51 am
- Location: Tucson, AZ
- Age: 34
Re: Herbison's Training Log
Wednesday, 14 Feb
Friday, 16 Feb
Monday, 19 Feb
Wednesday, 21 Feb
Today's presses seemed hard. That makes sense, since I was doing 5s, and later realized I was supposed to be doing 3s. Today's SSB squats started rough, and felt significantly better each set. Much better than last week, where they started rough and just stayed that way the whole time.
This is going well. With the one SSB exception last week, I've been hitting at least the rep out goal for everything. Still going RPE 9.5-failure on upper body, and technical breakdown on squat/deadlift. I could make faster short-term progress taking them to actual failure, but I'd feel worse and crash sooner. This is probably the best my form has been, overall, and getting that solidly set will definitely help long term.
Exercise | Weight x Reps x Sets |
Beltless Overhead Press |
126 x 4 x 4 126 x 13 |
Safety Bar Squat |
238 x 6 x 4 238 x 6 |
Incline Press |
146 x 6 x 4 146 x 13 |
Chest-Supported Row |
35s x 12 x 4 35s x 18 |
Echo Bike | 20 min - 6.27 mi |
Friday, 16 Feb
Exercise | Weight x Reps x Sets |
Beltless Deadlift |
331 x 4 x 4 331 x 11 |
Close Grip Bench |
181 x 6 x 4 181 x 15 |
Paused Squat |
242 x 6 x 4 242 x 12 |
Push Press |
106 x 6 x 4 106 x 18 |
Monday, 19 Feb
Exercise | Weight x Reps x Sets |
LB Squat |
355 x 3 x 4 355 x 6 |
Beltless Sumo Deadlift |
322 x 5 x 4 322 x 10 |
Incline Press |
157 x 5 x 4 157 x 12 |
Ring Chin-ups | BW x 4, 3, 3, 4, 3 |
Echo Bike | 20 min - 7.32 mi |
Wednesday, 21 Feb
Exercise | Weight x Reps x Sets |
Bench Press |
258 x 3 x 4 258 x 8 |
Beltless Overhead Press |
139 x 5 x 4 139 x 10 |
Safety Bar Squat |
245 x 5 x 4 245 x 11 |
Chest-Supported Row | 35s x 16 x 5 |
Echo Bike | 20 min - 6.74 mi |
Today's presses seemed hard. That makes sense, since I was doing 5s, and later realized I was supposed to be doing 3s. Today's SSB squats started rough, and felt significantly better each set. Much better than last week, where they started rough and just stayed that way the whole time.
This is going well. With the one SSB exception last week, I've been hitting at least the rep out goal for everything. Still going RPE 9.5-failure on upper body, and technical breakdown on squat/deadlift. I could make faster short-term progress taking them to actual failure, but I'd feel worse and crash sooner. This is probably the best my form has been, overall, and getting that solidly set will definitely help long term.