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Thread: Herbison's Training Log

  1. #621
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    • starting strength seminar april 2024
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    Tuesday, 28 August

    Exercise Weight x Reps @ RPE
    Bench 275x7@8.5
    275x4@6
    275x4@7.5
    275x4@8
    275x4@9
    Narrow Sumo Deadlift 455x3@6
    455x3@6
    455x3@6.5
    455x3@6.5
    Hammer Curls
    3 second eccentric
    25s x12
    25s x10
    25s x10
    This is the first time I've used the speed target function on the GymAware, which makes a ding if you hit it or a different noise if you fall short. I like it, though I wish it responded a bit quicker. Hanley had me do my first set of bench until I hit 0.30 m/s, and I ended up exactly at that on rep 7.

  2. #622
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    Thursday, 30 August

    Exercise Weight x Reps @ RPE
    Comp Bench 300x5@8.5
    300x4@8
    300x5@7.5
    300x4@7.5
    Squat 365x2
    385x2
    405x2
    415x2
    405x2x2
    Curl-grip Barbell Row 95x5x4
    Bench was 15-18 reps, stopping once I failed to hit 0.35 m/s. Now that I'm figuring out how to not end up holding the bar forever while I wait for the beep, I think I might like this method.

    Squats are... well, squats. I'm still off my groove, but I'll find it again soon.

  3. #623
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    Thursday, 30 August

    Exercise Weight x Reps @ RPE
    DB Bench 100s x6x4@6
    100s x10@9
    Deadlift 455x1
    475x1x3
    485x1x2
    505x1x4@6
    Cable Curl 90x18
    90x16
    90x18
    w/Triceps Pushdown 120x20
    120x20
    120x25

  4. #624
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    So, I spent a week in Wisconsin, got my household goods and stuff from storage, got a nice new king-size bed, got a bit sick, am now getting over being sick, and started looking for a kitty to adopt. You could say I've been busy. Or lazy. Either/both are true.

    Tuesday, 4 September

    Exercise Weight x Reps @ RPE
    Bench 325x3@8.5
    325x2x4@8
    Squat 380x4x4
    Narrow Sumo Deadlift 455x4x2@6
    455x3@6

    Friday, 7 September

    Exercise Weight x Reps @ RPE
    Bench 285x7@6
    285x6x2@6
    285x5x2
    285x11@9.5
    SSB Squat
    EliteFTS
    245x3
    335x1
    SSB Squat
    Rogue
    245x2
    335x1
    Deadlift 475x1x3
    485x1x2
    505x1
    520x1@still easy
    This was a good day. I was visiting my grandma this week, and I remembered that @Les lived nearby. I shot him a message and he was gracious enough to invite me and my dad up to lift with him. The gym he lifts at is awesome, and he's got even more good info and lifting stories than I'd realized.

    Also, I got to try out some equipment I hadn't had a chance to use before. I'd never used any SSB prior to this, so I tried out both the EliteFTS and Rogue bars (from a monolift, no less), and I think I prefer the latter. Also used a fat pad for bench, and I'll definitely be getting that with the Rep Fitness bench in a couple months. Oh, and I tried a Texas Power Bar for deadlifts. I still prefer my Ohio Power Bar, but the TPB definitely has a solid grip.



    Yes, he makes even me look small. I guess you could say... Les is more.

    Monday, 10 September

    Exercise Weight x Reps @ RPE
    Bench 330x2@8.5
    330x2@9
    330x2@9
    330x2@10
    330x2@10
    330x2@10
    Squat 380x5x2
    380x4x2
    Chin-up BW x8
    BW x28 in 7 min
    Bench was based on a speed cut-off, and I happened to be slow today.

    Tuesday, 11 September

    Exercise Weight x Reps @ RPE
    Bench 265x10@9.5
    265x11@9.5
    265x10@9.5
    265x9@9.5
    Narrow Sumo Deadlift 410x4x4
    Barbell Curl 65x15x4
    And today I had the opposite problem. I kept my speed high for way more reps than I wanted to do in one set.

    Thursday, 13 September

    Exercise Weight x Reps @ RPE
    Bench 300x5@7
    300x3@6.5
    300x3@7
    300x3@7.5
    300x2@7
    300x2@7
    Squat 365x2
    385x2
    315x2x4
    Barbell Row 185x8x4
    We've got PT on Wednesdays. It's much better here than other locations I've been at, and this time we did flag football. Cool. Problem is that I forgot my knee sleeves and ended up sprinting flat-out. The good news is that I'm still one of the fastest guys out there. The bad news is that actually sprinting 40 meters or so was enough to make me feel like I was going to die. It's almost like I've done next to no conditioning in a couple years... Yeah, I'll be working on that.

    Also made squatting rough on Thursday. Wasn't supposed to drop back to 315, but after 385 it was obvious I wasn't going heavier.

    Friday, 14 September

    Exercise Weight x Reps @ RPE
    Bench 225x9x5@~7
    That was supposed to be 250x9x5, and there was supposed to be more to the workout, but being sick was making it rather hard to breathe.

    Saturday, 15 September

    Exercise Weight x Reps @ RPE
    Deadlift 455x1
    465x1
    475x1x2
    485x1
    495x1
    505x1
    515x1
    These were the deadlifts I pushed from Friday's workout. Got done with eight of the scheduled ten, and had to call it there. Barely even attempted the rest of the workout before giving it up and just lying down. Just a cold, not like I caught the flu or anything, but it's enough to throw off my lifting. Hard to have a good workout without being able to breathe decently or do anything for more than a minute or two before getting exhausted.

    Tuesday, 18 September

    Exercise Weight x Reps @ RPE
    Squat 365x4@6
    385x4@6.5
    385x4@7
    385x4@8
    Bench 315x1@6
    330x1@6
    365x1@9.75
    315x4@8.5
    315x3x3@9
    Chin-up BW x7x4
    Barbell Curl 70x12x4
    Whoo! Squats felt decent, for the first time in a while! Didn't look too pretty, but hey, I'll take what I can get.

    I've been asked to post some pictures of my home gym now that I've got it set up, but I was waiting for one more piece of equipment. Bonus points if you guess what it is and aren't Hanley.

  5. #625
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    Jun 2013
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    I have come to the realization that I'm behind on all three forums I post on, but more so on two of them, since I never copied over my updates. I'll get right on that.

    Wednesday, 19 September

    Exercise Weight x Reps @ RPE
    Bench 270x8x5@7-8.5
    Deadlift 455x4x4
    w/Chin-up BW x 7
    BW x 6
    BW x 5
    BW x 5
    Took the straps off for the last set of deadlifts. Beat up my hands, but the set moved way better. I think by trying to save my hands from some wear and tear, I've actually deconditioned them.

    Friday, 21 September

    Exercise Weight x Reps @ RPE
    Comp Squat 365x2
    385x2
    405x2
    420x2
    410x2x2@easy
    Bench 365x1@9.5
    315x5@9
    315x4@9
    315x3@8.5
    315x3@9
    315x2@7
    Press meh
    Saturday, 22 September

    Exercise Weight x Reps @ RPE
    Comp Deadlift 475x1
    495x1
    515x1
    535x1
    555x1
    575x1@6
    595x1@8
    615x1@9
    DB Bench 100s x8@7
    100s x8@7
    100s x8@8
    100s x9@9
    DB Flies 35s x12x4
    DB Curl 35s x20
    30s x20
    25s x20
    20s x27
    Monday, 24 September

    Exercise Weight x Reps @ RPE
    Comp Squat 375x4
    385x4x2
    405x4
    Bench 325x3@8.5
    320x3@8
    320x3@8
    315x3@9
    315x3@9
    DB Row 90s x15 ea x3
    DB LTE 90x8x3

  6. #626
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    Tuesday, 25 September

    Exercise Weight x Reps @ RPE
    Comp Bench 292.5x3x4
    CG Bench 265x8@7
    265x6@7
    265x6@8
    Deadlift Meh
    Seated DB Press Also meh
    Every so often, I hit a mental issue with deadlifts where I can't even convince myself to start the pull. I don't know whether it's my subconscious warning me that I'm at risk (I did end up with a burning feeling at one spot in my left hamstrings) or what, but it's annoying. My hamstrings were both cramping the day before, so that didn't help.

    But at least bench was easy. So that was nice.

    Friday, 28 September

    Exercise Weight x Reps @ RPE
    Comp Squat 435x1@7
    475x1@8.5
    500x1@pretty much 10
    Comp Bench 315x1@6
    355x0
    355x1@8
    Well... that was strange. Meanwhile, Dennis Cornelius is over here squatting 790x1@7. Good stuff.

    Monday, 1 October

    Exercise Weight x Reps @ RPE
    Comp Squat 425x1@6
    445x1@6
    465x1@7
    485x1@9.5
    485x1@9
    Comp Bench 315x1@6
    355x0
    355x1@8
    Squat was decent, deadlift was pretty good. Probably not going to hit my goal on squat/bench, but we'll see how heavy/opener deadlift feels on Thursday.

    Tuesday, 2 October

    Exercise Weight x Reps @ RPE
    Comp Bench 315x1
    345x1@7.5
    350x1@7.5
    365x1@9?

  7. #627
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    Okay, so, time to show off my new gym gear.

    First up, go ahead and be jealous.



    I decided to try to get a cool picture with the dumbbells fully loaded and on my knees, like Stan Efferding.
    ...



    Yeah, didn't work. Couldn't get the other one in place. Oh well.

    Next up:



    Belt Guardian! Ha! How many of you have one of these?



    I got a two for one deal, but I'm still working on getting this one to do anything useful.

  8. #628
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    Location
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    Posts
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    Hey remember the last time I caught up on three months of your log in one sitting? Let's do that again.

    Anyway just came here to say great progress, congrats on returning to the land of the free, and that was cool, the bit about your dad. I imagine many of us have dads who need to do that and won't, so good job. I'm sure he's feeling better than he otherwise would, which has to be satisfying as a son.

  9. #629
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    Quote Originally Posted by ithryn View Post
    Hey remember the last time I caught up on three months of your log in one sitting? Let's do that again.
    So, with the frequency I've been posting, that's what, five posts? I'm working on the write up for the last couple weeks right now. Check back in a bit. Which might mean a day or two.

    Anyway just came here to say great progress
    Oh. Then on second thought... you probably shouldn't catch up with the last couple weeks.

  10. #630
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    starting strength coach development program
    Okay, I'll catch up again. To be honest, part of me being behind is just laziness, since I've had time to do so, but chose to do other things instead. But part of it is also being frustrated and not wanting to put that out there. But I think it's important for people to see when training is going poorly as well as your successes. So fine, I'll log this stuff despite not really wanting to.

    Fair warning, decent amount of not very informational text incoming.

    Thursday, 4 October

    Exercise Weight x Reps @ RPE
    Comp Deadlift 495x1
    585x1
    635x nope
    Comp Bench 295x3x2@screw this
    295x2@I'm done
    These "RPEs" are straight copies from what I wrote down at the moment. It was after doing 585 that I really realized this training block went off the rails somewhere, but I'm not sure exactly where it was. 635 solidified that, and sub-300 benching feeling that difficult really drove it home.

    Sunday, 7 October

    Exercise Weight x Reps @ RPE
    Comp Squat 455x1
    495x1@9 or 10
    510x0@12
    One week out from Nationals, and I'm doing a mock meet. Awesome. Almost as awesome as failing a 585 deadlift (twice) for the first time in I don't know how long. I was struggling with my training to the point that I was debating withdrawing from the meet, which is not something I've even considered before, regardless of how my training was going. This made up my mind. There was no point in competing if I couldn't even hit my planned squat or deadlift openers.

    Aaaand that was the last training session of this block. Not how I'd hoped it would go. It started off strong, and ended with me being more frustrated with training than I've ever been before, which is saying something. But when your deadlift drops 100 lbs in the span of a couple weeks/months, without an injury, it's probably a sign that it's not the programming.

    I'm still trying to figure out exactly what happened, but my guess is it's almost entirely a mental issue. I'm not going to get into specifics but, while I still recognize that my life is easier than that of 95% of the Earth's population, I've had an unduly high amount of mental stress recently due to some personal, mostly internal, issues. I'm working on it, but I'm not sure how soon I'll be able to resolve the underlying issues. In the meantime, well, I'll keep training and try to minimize the negative effects. We'll see how it goes.

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