Herbison's Training Log

[SeanHerbison]

The last rep looked much smoother and faster, though I'm not certain what you did differently.

Ah, the disadvantage of text: I can't tell if this is sarcastic.

In case it's not, I accidentally hit the right bumper on the jerk box coming down from the second rep, and then turned it into a power jerk instead of a push press.

[SeanHerbison]

Tuesday, 17 August

Session RPE/Time	8/3:08
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	42"*2*2 45"*2 47"*1*6
Paused OH Squat Beltless	135*3*3
Snatch Beltless	135*2*2 157*2*5
Push Press Beltless	179*3*5@6-7.5
SSB Squat Beltless	160*5*5@5
Plank	BW*45 sec*3
Echo Bike	15 min - 4.16 mi

Today was meh. I let it take too long and the weather was rainy on and off. Oh well, not a big deal.

[platypus]

The last rep looked much smoother and faster, though I'm not certain what you did differently.

Ah, the disadvantage of text: I can't tell if this is sarcastic.

In case it's not, I accidentally hit the right bumper on the jerk box coming down from the second rep, and then turned it into a power jerk instead of a push press.

I was quite serious, but then I was also only dimly aware power jerks existed.

[SeanHerbison]

I was quite serious, but then I was also only dimly aware power jerks existed.

No worries. I like power jerks just fine... just not when I'm trying to push press.

Thursday, 19 August

Session RPE/Time	9.5/3:47
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*4, 26', 28', 27', 29'
Clean and Jerk Beltless	135*1*5 179*1*5 225*1*5
Deadlift Belted	405*3*5@5.5
Bench Beltless	220*5@6.5 243*5*3@7.5 231*5@7
Front Squat Beltless	225*3*3@7.5
V-Up	45*10*3
Echo Bike	1289 watts 1321 watts 1531 watts

This one was rough. I may need to move front squats to a different day, since my hips were not appreciative of this setup at all.

[SeanHerbison]

Saturday, 21 August

Session RPE/Time	7/3:06
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	45"*2*8
Hang Snatch Beltless	135*2 168*2@5.5 185*2*5@5.5-7 135*2
HB Squat Belted	315*5@5.5 348*5*2@7
w/ Jump Squat	BW*3*3
Overhead Press Belted	157*5*5@7-8.5 201*1@10
Plank	BW*45 sec*3
Echo Bike	15 min - 4.58 mi

Snatches sucked, the rest were okay. Though I just now realized I completely forgot to do chin-ups. Oops.

Technique on heavier press singles is still iffy, and that really shouldn't have been an RPE 10, but that'll improve over time.

[SeanHerbison]

Well, fall semester has started, and it's rough. It's basically all in-person now (despite them saying they would continue to support online classes), which means that I've got ~2 hours of commuting to do three times per week, and just being around that many people again is exhausting.

Still, I'm trying not to get too far behind on logging, so here we go.

Sunday, 22 August

Session RPE/Time	7.5/2:50
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*5, ~24-27'
Hang Clean Beltless	225*2@5 236*2*4@5.5-6
w/Push Press Beltless	185*3*5@6-6.5

Tuesday, 24 August

Session RPE/Time	6.5/2:53
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	42"*3*3 45"*2*6 48.5"*1*3
Paused OH Squat Beltless	135*3*3
Snatch Beltless	135*2 157*2 168*2*5@6-5
Push Press Beltless	225*3*5@7, 7, 10, 6, 6
SSB Squat Beltless	250*5*5
Plank	BW*45 sec BW*90 sec
Echo Bike	15 min - 4.76 mi

Thursday, 26 August

Session RPE/Time	9.5/3:47
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*5, 24, 27, 27, 29, 29
Clean and Jerk Beltless	135*1*3 225*1*6

Saturday, 28 August

Session RPE/Time	8/3:16
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	45"*2*10
Hang Snatch Beltless	135*2*2 179*2*4@5, 6, 5, 6 201*2*2@7, 8
Squat Belted	353*1*2 441*1@7 463*1@8.5 353*5*3@7-8
w/ Jump Squat	BW*3*3
Overhead Press Belted	185*5@9.5-10
Neutral-Grip Chin-up	BW*11, 10
Plank	BW*1 min*3
Echo Bike	15 min - 4.73 mi

Sunday, 29 August

Session RPE/Time	9/2:45
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*5, 26', 28', 30'*3
Hang (Power) Clean Beltless	225*2 247*2*4
Push Press Belted	247*2.5@10 225*3*5@8, 8, 8.5, 8.5, 10
1.5" Deficit Deadlift Beltless	381*4*4@6?-8?
Bench Beltless	220*5@5 243*5@6 265*5*2@7.5 287*5@9.5
V-Up	45*10*3
Echo Bike	1674 watts 1567 watts 1638 watts

There, all done. I'm aware no one actually reads lifting logs for the sets/reps/whatever, so I don't feel too bad about just dumping it all in there. I'll do today's lifting and then update with thoughts that might actually interest one or two people. Or not.

Either way, there's always the cats.

[SeanHerbison]

Tuesday, 31 August

Session RPE/Time	7/3:05
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	40"*2*4 42"*2*3 45"*2*2 49"*2 51"*2 (PR)
Paused OH Squat Beltless	135*3 157*3@5.5 179*3@6.5
Power Snatch Beltless	135*2 185*2*5@6-7
Push Press Belted	231*3*2@8, 7.5 236*3*3@7-8
SSB Squat Belted	250*5 272*5*4@5.5-6
Plank	BW*90 sec*2
Echo Bike	15 min - 4.78 mi

Going back to power versions of the WL version. My technique has improved some, but probably less than it would in a month with a decent coach, so I'll just wait until that's available. In the meantime, doing the power versions allows me to get a better training load.

---------------------
Anyway, I've recently come to realize that the reason I haven't made much progress recently is, you'll never guess... wait for it... I'm not trying hard enough. Really. There's something to be said for trying to be strategic with fatigue and whatnot (a lot, if you do it right), but compared to how hard I used to push, I really haven't been putting in the work.

As evidence, compare anything I've done recently to this:


Funny timing, actually. I was already wondering how much that was the case, and then in short order the RTS podcast about Training with Low RPE (and Part 2) came out and I happened to read Greg Nuckols' 6-year-old post The Key for Progress: Recognizing and Overcoming Laziness.

So yeah, I'll be pushing harder going forward. It'll definitely take some mental recalibrating of what "heavy" means, but I'll get there before long. Will I overdo it? Probably.

[SeanHerbison]

Thursday, 2 September

Session RPE/Time	8/2:56
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*6, 26', 28', 29', 29', 30', 30'
Power Clean and Jerk Beltless	225*1 247*1*3@7-6 258*1*2@6 269*1@6 281*1@6.5
T&G Deadlift Belted	449*3*5@5-7
w/ Bench Belted	265*5*5@7-8.5
Front Squat Beltless	225*3@ 269*3@5.5? 315*3@8?

Cut out abs and the bike at the end to go get a stall mat (and then the guy was an hour late for the appointment anyway). With that and getting the big shelves out of there, I should be able to make my final adjustments and screw stuff down. Then I can finally having to scoot the mats back in after every set.

Hard to rate front squats. The biggest problem recently has been the bar trying to slide forward. I'd gotten better at that, but it's back now. Oh well, something to work on.

[SeanHerbison]

Saturday, 4 September

Session RPE/Time	8.5/3:28
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	45"*2*10
Hang Snatch Beltless	135*2 179*2 201*2*8@8-9
Squat Belted	375*5@7.5 441*1@7 375*5*2@7.5
w/ Jump Squat	BW*3*3
Overhead Press Belted	174*5*3@9
Neutral-Grip Chin-up	BW*12
Plank	BW*1 min*3
Echo Bike	1710 watts 1710 watts 1567 watts

Good session (and got my gym mostly set up), but it took a lot more out of me than I expected. I was so tired today I ended up giving up on today's workout after a few attempts to make it past hang clean warm-ups. Could barely get 135 to move half-way decently.

[SeanHerbison]

Tuesday, 7 September

Session RPE/Time	8/3:54
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	43"*2*3 45"*2 49"*2*3 49"**4 (Rep PR, I guess) 51"**2
Paused OH Squat Beltless	135*3 157*3@5.5 179*3@6.5 201*3@8
Power Snatch Beltless	225*1*10@9-8
Push Press Belted	236*3*3@7.5 247*3*2@8
SSB Squat Belted	300*5*2@6-7 340*5@8?
Plank	BW*90 sec*2
Echo Bike	15 min - 5.08 mi

Still getting used to what heavy stuff feels like again. I rated that last SSB squat set an 8, but the last rep was still 0.42 m/s, so it was probably more like 6.5-7 objectively.

Took so long because I was doing other stuff in the gym. I just need to get my Wall Control panels up, and I should be pretty much settled. It's so nice to have the mats screwed down and not have to adjust them back every few sets.

[SeanHerbison]

Thursday, 9 September

Session RPE/Time	8/3:44
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*6 - 26', 27', 30', 29', 29', 31' (PR)
Power Clean and Jerk Beltless	225*1 247*1 269*1 291*1
Power Clean Beltless	315*1*5@9-10
Jerk Beltless	225*2*4@7-5 269*2@9?
T&G Deadlift Belted	471*3*5@7ish
w/ Bench Beltless	270*5*5@7.5-8.5
Front Squat Beltless	269*3*3@6.5ish
V-Up	55*12*3
Echo Bike	1424 watts 1603 watts 1523 watts 1674 watts

Saturday, 11 September

Session RPE/Time	7.5/1:58
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	43"*2*2 45"*2*2 49"*2*2 45"*2*4
Farmer's Carry	90 ea*20-30 sec*3
Hang Snatch Beltless	135*2*2 185*2 205*2*8@8.5-10

[SeanHerbison]

Tuesday, 14 September

Session RPE/Time	8.5/3:20
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	43"*2*4 45"*2 49"*3 51"*2 51"*1*4
Paused OH Squat Beltless	135*3 179*3*2@6.5 201*3@7.5
Power Snatch Beltless	225*1 245*1*3@miss 236*1*3@9.5-10 225*1*4@9-10
Bench Beltless	287*1@6 309*1@7.5 271*5*5@6.5-8.5
SSB Squat Belted	303*5@6 325*5@7 347*5@8
w/Push Press Belted	225*3@7.5 249*3*2@10 236*3*2@9
V-up	55*12*3
Echo Bike	15 min - 5.01 mi

I was a bit off on snatch (didn't help that I loaded 10s instead of 5s, meant to do 235 after 225) and push press, but otherwise, decent start to the next block. Not much difference from my previous block, except that I'm going from 4 days to 3 days, so some lifts got consolidated to other days, and a few got dropped. It does make for rather long workouts, but I think it'll be fine.

[SeanHerbison]

Eh, it's been a weird week, and I don't feel like catching up on logging it. I'll start logging again on Monday, and it should be easier to get back into the normal swing of things then.

[SeanHerbison]

Monday, 27 September

Session RPE/Time	9/3:00
Exercise	Weight*Reps*Sets@RPE
Seated Box Jump	45"*3*6
Paused OH Squat Hybrid Belt	135*3 179*3@5.5 190*3@6 201*3@7
Power Snatch Hybrid Belt	225*1*10@10-8.5
Bench Beltless	331*1@7.5 278*5*5@7-9
SSB Squat Belted	340*5*3@7.5ish
w/Push Press Belted	225*3*3@8.5-6
V-up	55*12*3
Echo Bike	15 min - 4.53 mi

I was trying to get this done in under 3 hours. Ended up with exactly that, so I'll count that as a win anyway.

[SeanHerbison]

Oh yeah, the site's been back up for a bit now. I should probably start logging again. Eh, maybe tomorrow.

Don't worry, I haven't forgotten the most important part.

[SeanHerbison]

Alright, all caught up on a month backlog on TRAC. Definitely not bothering with all that here, because honestly, who pays attention to routine training on here?

But here's today anyway.

Friday, 12 November

Session RPE/Time	7/2:45
Exercise	Weight*Reps*Sets@RPE
Box Jump	45"*1*5 45"*2*5
Power Snatch Hybrid Belt	198*1*2@8, 6 209*1*8@10*3, 8*3, 10*2
Push Press Belted	198*5*3@9.5, 8.5, 7
Deadlift Belted	452*3*5@7, 6.5, 7, 9, 7 Thumbs@7-8
Plank	50*30 sec*2
Bike	1567 watts 1567 watts 1531 watts

I'm all kilos now (finally), but I'm going to keep logging here in lb.

I used my new deadlift bar for the first time today, and I like it. I'm going to be competing in a USPA meet in February, which is why I finally got one. Deadlifts were all hook grip, except for set 4 (the one @9) with straps. My thumbs hurt, but I'm getting used to it again. I do all my warm-ups with hook, which is something I had to start doing the first time to stick with it.

Instagram wasn't letting me post for some reason until I factory reset my phone, so I'll probably have some of those with my new equipment coming soon. It's so nice to have a full set of bumpers again.

[SeanHerbison]

Monday, 15 November

Session RPE/Time	10/2:45
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*8 - 30'*3, 31'*2, 32'*2, 32.5'' (PR)
Power Snatch Hybrid Belt	176*2@6 198*2*1@10.5, 10, 10, 8
LB Squat Belted	396*5*3@8-9 265*5*2@trash
Paused Bench Beltless	331*1@9 220*8*3@8?
w/Pendlay Row Beltless	199*8*5@6

Jumps were great today!

Other than that, this was way rougher than I expected. My squats are off the rails technique-wise, even though the strength is more or less there. I'm really not sure what's up with that.

Also, I'm writing this Wednesday morning, and I definitely still feel my legs. I'm going to do a pre-warm-up warm-up today.

[SeanHerbison]

Wednesday, 17 November

Session RPE/Time	6.5/2:13
Exercise	Weight*Reps*Sets@RPE
Box Jump	40"*3*5
Power Clean Hybrid Belt	265*1@6 276*1*2@8 287*1@8 298*1@8 309*1*5@8-10
Jerk Belted	265*2*5@8
w/Front Squat Belted	265*3@5 287*3*2@5.5, 6
Toe Touch	55*12*3
Bike	Swapped for hike

Today went surprisingly well, despite my legs still being sore from Monday. It's probably best that I had an appointment yesterday, because doing this yesterday would not have worked out nearly as well.

All it took was a hot bath before I started, some extra warm-ups (I had a pre-warm-up warm-up today), an extra caffeine pill, and some good old fashioned mental focus (aided by the caffeine).

[SeanHerbison]

Thursday, 18 November

Session RPE/Time	6/1:55
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*7 - 28-29'
Power Snatch Hybrid Belt	198*1*2@10, 8 205*1@8 214*1*4@10*3, 8 220*1*3@8, 10, 8
LB Pin Squat Belted	265*5*2@6ish 287*5*3@6.5ish
Slingshot Bench Beltless	331*3*2@9, 10 287*3*4@8-9.5
Neutral Grip Chin-up	BW*5, 4, 4, 4, 3, 3 ~3.5 min

Friday, 19 November

Session RPE/Time	6.5/1:50
Exercise	Weight*Reps*Sets@RPE
Box Jump	45"*3*5
Power Clean Hybrid Belt	220*2@6 231*2@6 243*2@6 254*2@6 265*2@6 276*2@8
Push Press Belted	198*5@7 203*5@7 209*5@7.5
Deadlift Belted	463*3@6 467*3*4@6.5, 8, 7, 6.5 Thumbs@8ish
Plank	BW*1 min*2
Bike	1495 watts 1567 watts 1567 watts

Monday, 22 November

Session RPE/Time	8/2:47
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*8 - 22-27'
Power Snatch Hybrid Belt	176*2@6 198*2*4@8
LB Squat Belted	154*5*2 265*5*3 331*5*3@5-5.5
Paused Bench Beltless	309*1@6.5 265*5*5@8-9.5
w/Pendlay Row Beltless	220*8*5@8-10

Look at that, keeping the updates to less than a week apart.

[SeanHerbison]

Wednesday, 24 November

Session RPE/Time	6.5/2:13
Exercise	Weight*Reps*Sets@RPE
Power Clean and Jerk Hybrid Belt	245*1*3 275*1*7 Cleans@6 Jerks@8
Power Clean Hybrid Belt	295*1@6 305*1@6 315*1*2@8
w/Front Squat Belted	245*3@6 265*3@6 285*3@6.5 305*3@7
Toe Touch	55*12*3
Cardio	Hike

The gym I was lifting in had jerk blocks, yay! Except that they were too short. So I ended up doing clean and jerk together, and a few cleans after that. My jerk used to be stronger than my clean. Now my clean is meh, and my jerk is still somehow not keeping up.

Oh well. My strength is off its peak more than I'd like to admit, but I am at least getting stronger. It's just far slower and more inconsistent than I'd like.

Sunday, 28 November

Session RPE/Time	9/2:42
Exercise	Weight*Reps*Sets@RPE
Broad Jump	3*8 - 25'-29'
Power Snatch Hybrid Belt	176*2 198*2*2@10.5, 10.5, 8 205*2@8
LB Squat Belted	154*10*2 265*5*3 331*5*3@6ish 265*5*2
Paused Bench Beltless	309*1@7 320*1@8 276*5*2@8.5 265*5*3@
w/Pendlay Row Beltless	221*6*6@8-10

This was okay. Last week changed my normal routine, including sleep, and I spent a lot of time in the car. Considering that, I was glad to get back in the gym, and it went alright. I was very tired by the end, and my bench strength was down, but I as overall happy with it.

I've still got a lot of work to do on squats, but at least today's felt a little more stable. I want to push the weight, but I really need to break some bad habits, and that requires going light enough that I can focus on more than just standing back up.