Herbison's Training Log

[Sean Herbison]

Tuesday, 24 May

Comp Squat: 455x1@6, 485x1@8, 435x4x2@8.5
Comp Bench: 315x1@7, 345x1@9, 300x4x2@8.5
3-ct Paused Bench: 185x7@7, 205x8*@8, 225x7@8.5

*Counting is hard.

I actually interfered with two people's lifting today. Shame on me, I know, but neither of them would have gotten the bar back in the rack. First guy had the hooks set too high and couldn't rerack his squat, so I helped him lift it. Second guy was benching and couldn't make it to the top hooks. Normally not a problem, but he had clips on the lower hooks, so the bar couldn't rest there either. Good thinking, guys.

[Sean Herbison]

Wednesday, 25 May

Cable Row: 42.5x7 min, 92 reps
Plank: 7 min on and off
Bike: 40 min, 11.4 mi

[Sean Herbison]

Thursday, 26 May

Deadlift: 485x1@7, 535x1*@8, 405**x4x2@7
Pin Bench: 275x4@7, 295x4@8, 315x3@10.5***
Barbell Row: 225x7@7, 235x7@7, 245x7@9

* Had to attempt the setup twice. Couldn't get my back set the first time.
** Dropped from 445 and took off the belt. It was messing me up, and I didn't have my 3" belt with me.
***Estimated totally wrong on this. Fourth rep barely moved from the pins.

[Sean Herbison]

Friday, 27 May

Cable Row: 42,5x7 min, 107 reps
Ab Wheel: 7 min, 51 reps
Rower: 0:30/4:00x6, 622 average watts

I seem very inclined to use my back excessively, even when it's not the most efficient way to move something. Case in point: the rower. I changed up my technique a bit and felt it a lot more in my legs, which I think is how it's supposed to feel.

Now if only I could do that a bit more in the deadlift.

[Sean Herbison]

Saturday, 28 May

T&G Bench: 275x4@7, 290x4@8, 305x4@9
Pin Squat: 315x4@7, 335x4@8, 355x4@9
Wide Grip Bench: 225x7@7, 235x7@8, 250x7@9

Well dang. I must get a lot more out of the stretch reflex than I realized, because those pin squats were hard. I figured I'd start around 350 and go up from there. Yeah, no.

My normal bench grip is middle finger on the outer edge of the rings, so my wide grip has my hands about a finger-width past the rings. Not as uncomfortable as I would have expected, actually.

[Sean Herbison]

For anyone who actually reads through all that, this is for you.

[Sean Herbison]

Sunday, 29 May

1" Deficit Deadlift w/Green Mini Bands 275x4@7, 300x4@8, 315x4@9
Bench w/Blue Mini Bands: 225x4@7, 240x4@8.5, 250x4@9
Squat (No Belt): 265x7@6.5, 315x7@8, 345x7@9

I may have been overestimating the RPE for the deficits due to the difficulty of getting set at the bottom. The pulls themselves weren't terribly hard, I just had a heck of a time getting the right position.

I used straps for the last two sets. The bar doesn't tear up my thumbs like a TPB or OPB, but it was messing me up in its own way. Was getting blisters on the outside of both thumbs after the first work set.

[Sean Herbison]

Tuesday, 31 May

Comp Squat: 465x1@7, 500x1@8.5, 435x3x2@8.5, 425x3x2@8
Comp Bench: 325x1@7.5, 300x3x4@8
3-ct Paused Bench: 185x6@6, 205x6@7, 215x6@8

Now that I'm back in the main gym, I'm doing a lot more coaching, mostly of guys I work with. I don't mind, but it does take up time. I was in the gym for two hours yesterday before I even started lifting.

Hit 500 on squat for the first time in a while. Was a little harder than the RPE 8 I was shooting for, but not as bad as I thought it might be, honestly. I've been handling max poundages a lot less than I normally would leading up to a meet, which has hurt my confidence under the bar a bit, but I'm also less dinged up, which should help me overall.

[tdood]

Good work lately herbs. Jealous of your bench.

[ithryn]

I.... did not know you got a new log. Suddenly noticed a mysterious lack of Herbison on my subscription page. I'm all caught up now, so:

- sweet gear

- I wonder if that naproxen price quote is for name brand. Or maybe that's the cap price that insurance companies will pay for. American pharmacy is goofy.

- all this talk about cereal and half a thousand carbohydrates a day is making me want to get stronger just so I can eat like that

- oh, and nice work.