Re: Herbison's Training Log
Posted: Fri Jun 07, 2019 12:30 am
Leaving false strength conventions behind
https://www.exodus-strength.com/forum/
A person who was a bit weaker but much more athletic than I am now.
And here we have the reason...SeanHerbison wrote: ↑Fri Jun 07, 2019 6:59 amA person who was a bit weaker but much more athletic than I am now.
Exercise | Weight*Reps*Sets@RPE |
Overhead Press |
170*3@9 170*2*4@8.5 170*3@10 |
Front Squat | 275*3*5@6-7 |
Cable French Press | 110*68 in 10 min |
w/Cable Curl | 90*59 in 10 min |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
175*1 195*1 215*a bunch of misses 225*power snatch 245*power snatch miss |
Clean and Jerk |
275*1 285*1 295*missed catch 295*missed jerk*2 |
Close-Grip Bench | 225*6*5 |
KB Shrug | 71s*8*3 |
w/LTE |
71*12 71*10*3 |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
205*1 225*1 235*miss 235*1 245*miss 245*1 255*1 265*miss |
Clean and Jerk |
255*1 275*1 295*1 315*1 325*1 335*power cleaned, missed jerk*2 |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
205*1 215*1 195*1 195*miss*2 195*1*4 195*miss 195*1*2 |
Overhead Press | 172.5*3*5@8 |
Safety Bar Squat |
250*6 280*6 250*6*2 |
Bike | 1.58 mi before - 5 min |
Exercise | Weight*Reps*Sets@RPE |
Clean and Jerk |
275*1*2 275*miss jerk 275*1 |
Clean |
295*1 315*1 |
Overhead Press | 165*5*2 |
Triceps Pushdown | 110*12*7 in 10.5 min |
w/Cable Curl |
80*12*5 80*10*2 in 10.5 min |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
195*1*2 195*miss*2 195*1 |
Jerk | 225*1*6 |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
243*1 265*1 276*miss |
Clean and Jerk |
309*1 331*miss 331*miss jerk |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
205*1 215*miss*4 195*2 195*1, miss |
Snatch High Pull |
195*2 215*2 225*2 245*2 |
Overhead Press | 175*2*7@9.5 |
Exercise | Weight*Reps*Sets@RPE |
Clean |
285*1 295*1*6 |
Jerk |
205*1 225*1*3 245*1 265*1 265*miss*2 265*1 |
Safety Bar Squat | 275*6*3 |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
205*1 210*1 215*miss*3 |
Power Snatch |
215*1 225*1 235*1 245*miss |
Clean and Jerk |
270*1 275*miss jerk*2 |
Overhead Press | 175*2*7@9.5 |
Exercise | Weight*Reps*Sets@RPE |
Jerk |
265*1 275*1 275*miss*2 225*1*6 |
Overhead Press | 177.5*2*5 |
Exercise | Weight*Reps*Sets@RPE |
Front Squat | 287*3*6@6-7 |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
195*1 205*1 215*1 220*1 225*miss 225*1 225*miss 225*1 |
Snatch High Pull |
225*1 230*1 235*1 240*1 245*1*2 |
Overhead Press |
175*3*5@9-9.5 175*2*3@8.5-9.5 |
Exercise | Weight*Reps*Sets@RPE |
Power Clean and Power Jerk |
250*1 260*1 270*1 280*1 290*1 300*1 310*miss jerk |
Power Jerk |
265*1*2 265*miss 265*1*2 |
Safety Bar Squat |
175*3*2@7 175*5@8 |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
205*1 215*miss*4 225*1 230*1 |
Overhead Press |
155*5 155*6*5@~9 |
Once again, screw 215.SeanHerbison wrote: ↑Tue Jun 18, 2019 1:44 pm Maybe I should just skip 215 when I snatch. It seems to be a bad weight for me.
Exercise | Weight*Reps*Sets@RPE |
Clean and Jerk | Bah |
Front Squat | Humbug |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
185*1 195*1 205*1 210*1 216*1, because screw 215 220*1 225*1 230*forward*2 |
Clean and Jerk |
185*1 205*1 225*1 245*miss |
Exercise | Weight*Reps*Sets@RPE |
Snatch |
185*1 205*1 225*1 235*1 240*1 245* miss*2 |
Clean and Jerk |
245*1 275*1 295*1 315*missed jerk |
Exercise | Weight*Reps*Sets@RPE |
Power Snatch |
190*1 205*1 220*1 235*1 245*1 255*miss*2 |
Clean and Jerk |
255*1 275*1 295*miss |
Jerk |
275*no 225*2*5 |
Exercise | Weight*Reps*Sets@RPE |
Jerk |
135*2 155*2 175*2 195*2 215*1 235*1 255*1 275*no |
It's been a busy week, so it turns out "later" meant "a week later." Which means I've kind of forgotten details... Oh well, I'll hit the main points.SeanHerbison wrote: ↑Sun Jun 23, 2019 7:31 pmI need to get to bed now, but I'll write up more about it later.
Exercise | Weight*Reps*Sets@RPE |
Power Snatch | 200*8 |
Snatch High Pull | 225*1*6 |
Bench | 235*4*8 |
Exercise | Weight*Reps*Sets@RPE |
Overhead Press |
175*3*4 175*2*2 |
Squat | 331*4*3 |
Bench |
265*3*2@8.5 265*2*2@8 265*1*2@7.5 |
Overhead Squat |
155*3 165*3*3 |
Exercise | Weight*Reps*Sets@RPE |
Power Clean and Jerk | 185*1*2 |
Power Clean | 245*2*5 |
Clean Pulls | 231*4*5 |
Yeah, about that... Bit frustrating, since I know that it's a mental issue, but it's still a thing. For this week, leading up to the track meet, I didn't bother trying to figure it out, I just skipped them and saved myself the pain and mental effort. Going forward, I think it might be a good idea to separate the jerks from the cleans for a while and maybe hammer a bunch of them at lighter weights, below the pain threshold, to desensitize myself. I'll have to talk it over with @Hanley.ChrisMcCarthy1979 wrote: ↑Mon Jun 24, 2019 12:13 am Great Job, Sean!
Now, get those shoulders sorted...
Exercise | Weight*Reps*Sets@RPE |
Bench | 176*2*6 |
Front Squat | 176*2*4 |
Exercise | Weight*Reps*Sets@RPE |
Power Snatch | 190*2*6 |
w/Bench |
270*3*3@8.5 270*2*3@7.5 |
Overhead Squat | 160*3*4 |
Exercise | Weight*Reps*Sets@RPE |
Overhead Press |
170*4 170*3*2 170*4 170*2 170*1 170*3*2 |
Squat |
353*4 353*3*4 |
Bench | 254*4*7 |
Do you have scoliosis?SeanHerbison wrote: ↑Wed Jul 03, 2019 8:40 am Overhead press felt strong, but off-balance. My left shoulder sits higher than my right, so some imbalance is expected, but today's was exaggerated for some reason.
Can relate.SeanHerbison wrote: ↑Mon May 13, 2019 6:16 pmOn an unrelated note, I finished up Sam Harris' Making Sense Podcast. I realize some people don't like him, but he is one of the most articulate and careful thinkers I've ever encountered, and I'm very impressed. He gets attacked by plenty of people, but I haven't seen much by people who (to the best of my knowledge) both understand what he's saying and are arguing in good faith. And holy crap are there a lot of people arguing against him in bad faith. I've never seen someone so often intentionally misquoted and taken out of context.
Thanks!
Good luck dudeSeanHerbison wrote: ↑Thu Jul 04, 2019 7:02 amThanks!
Oh, and on that note, I don't think I've mentioned it here, but I'll be competing again in three weeks. I'm doing the American Open Series 2 in Albuquerque.
Thanks. Shoulders are still a bit of an issue, but I think I'm figuring that out, and the rest of training is going well, so I'm reasonably confident I'll have a good meet.
Exercise | Weight*Reps*Sets@RPE |
Power Clean |
255*1 275*1 285*1 315*1 265*2*3 |
Clean High Pull | 300*1*4 |
Jerk |
185*1 205*1*3 225*1*2 |
Bench |
309*1@7.5 265*5*4@8 265*2 |
Exercise | Weight*Reps*Sets@RPE |
Sumo Deadlift |
455*1*2 405*2*4 |
Bench |
252.5*6*5@8-9 252.5*5*2@8 |
Squat |
405*1, 0.57 m/s 435*1, 0.50 m/s 465*1, 0.53 m/s 495*1, 0.45 m/s, @9? 510*1, 0.39 m/s, @9.5 |