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Thread: Herbison's Training Log

  1. #631
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    Monday, 8 October

    Exercise Weight x Reps @ RPE
    Snatch 135x10 total
    C&J 135x1x3
    185x1x2
    225x1x3
    I withdrew from a meet, so naturally the logical thing to do is sign up for another meet. Different type though. I'm signed up for the Iron Athlete Winter Weightlifting Meet on 15 December. I actually signed up for it back on the 2nd, but I wasn't planning on starting training for it until after the meet, for obvious reasons. But, since those reasons are gone, may as well get an extra week of practice. I may need it.

    Think I figured out my snatch grip today. Tried collar-to-collar, then index on knurl mark, and finally settled on the middle, more or less. Also, my jerk is surprisingly rough. Thought that wouldn't be an issue until ~315, but it didn't feel quite right even with 225. Oh well, that's what practice/training is for.

    Tuesday, 9 October

    Exercise Weight x Reps @ RPE
    Snatch 135x1x3
    145x1
    155x1
    165x1x2
    175x1
    185x1x2
    C&J 135x3
    185x2
    225x1
    235x1
    245x1
    255x1x2
    265x1
    Front Squat 225x3x3
    w/DB Hammer Curls 30s x20x4
    Starting to remember that I'm actually decent at this type of stuff. Definitely have room for improvement on technique though, which I suppose is actually a good thing. Also did a (very) little running yesterday and today. I think I'm figuring out the mental side of my knee pain enough that I can work it back in, but boy am I out of shape for it.

    And speaking of getting in shape, I'm dropping down to the 109kg class for this meet, so I'll have to drop about 14 lbs in two months, which is pretty easy. I'm fatter than I'd like anyway, and I was considering dropping weight after Nationals, so it's good timing.

  2. #632
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    Thursday, 11 October

    Exercise Weight x Reps @ RPE
    Strict Press 45x20
    95x10
    105x10
    115x8
    125x6
    135x4x5
    Snatch-Grip Deadlift 135x10x2
    185x9x2
    225x6x2
    I was planning on doing more Olympic lift practice, but last night I managed to take most of the skin off my left big toe just by tripping in my living room, so that changed my plan a bit. I'm working on technique, of course, but also trying to bring up some of my weak points and sometimes just throwing in things I haven't done in a while, like higher reps. Looking for some sweet sarcoplasm gains.

    Friday, 12 October

    Exercise Weight x Reps @ RPE
    Power Snatch 135x1x3
    155x1x2
    175x1x2
    195x1
    215x1
    225x1
    Power Clean 135x3
    185x2
    225x1x2
    275x1
    295x1x2
    CG Bench 135x10
    155x10
    175x10
    195x10
    215x6
    215x4
    w/DB Hammer Curls 40s x10x6
    Oof. Those CG bench sets got hard real quick, which makes sense, considering short rest times and being supersetted with curls. Could've made them easier if I wasn't doing them with a flat back, but meh, that's how I wanted to do them today. And hey, at least I can still power snatch 225 easily enough. That's nice.

    And I'm not quite caught up, but I'm going to end it here for now. I want to include some thoughts about Nationals as well as log my last few workouts, and I don't have enough time for that tonight.

  3. #633
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    Saturday, 12 October - Raw Nationals

    Unfortunately, as I mentioned, I withdrew from the meet. Many tears were shed, etc. etc., but it was the right move given the circumstances. Fortunately, there were other reasons to go up anyway, aside from the fact that I'd already paid for the flight and such.

    I arrived around noon on Saturday, which meant I was too late to see Loraine lift on Friday or Austin lift Saturday morning, but I did make it in time to see Leah's bench and deadlifts. For those wondering, she killed it. She just barely missed first place (2.5 kg), but still had a great meet and kept smiling the whole time. I also got to meet Manveer, who is even larger in person than I had been led to believe by his videos.

    We all went to dinner and had some good discussion about training, lifting/life goals, and just general fluff. Also, I was once again amazed by the virtue of Leah, who somehow manages to spend that much time with Jordan and not be corrupted. Speaking of Jordan, you need to refill your XXL T-shirt stock.


    Aaanyway, they headed back the next day, but I stuck around to watch Sunday's lifters. Got a front row seat for Prime Time and happened to be right next to Joe Pena's mom. Watching him and Big Ray is always cool, but for me the best lifting of the night was watching Garrett Blevins take a 40 lb jump on his last deadlift to nail first place (and set a PR), only to be edged out by Eli Burks jumping 33 lbs to an 804 deadlift for the win. Awesome stuff by both of them.


    And I think that wraps it up. I am doing an Olympic lifting meet, but not because I'm burned out and need a change, just because I want to do both. After this weekend, I'm revved up to do well at this meet and then come back to powerlifting. My next PL meet will probably be 2019 Military Nationals in March.

  4. #634
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    Tuesday, 16 October

    Exercise Weight x Reps @ RPE
    Snatch/
    Overhead Squat
    135x1/4x3
    185x1/4x2
    Snatch 185x1 (forward)
    185x1 (behind)
    185x1
    205x1
    225x1
    235x1 (forward)
    235x1 (forward)
    235x1
    Clean/
    Front Squat/
    Jerk
    225x1/2/1x2
    Clean and Jerk 275x1
    295x1
    Strict Press 135x5
    155x5
    175x3
    185x1
    w/DB Curls 40s x 8 ea x3
    For anyone confused, something like "Snatch/Overhead Squat - 135x1/4x3" means 1 full snatch, followed by 4 overhead squats as one set, and that's done three times. I need more work in the receiving position, and it's something I tried out to work it into warm-ups. I don't think it'll be my main way of doing it, but I think it can be useful, especially if I want to keep the workout time down.

    Oh, and (forward) or (back) means I caught it in the bottom position, but then lost it in front of or behind me, respectively. You'll probably see those fairly often, at least at first.

    Thursday, 18 October

    Exercise Weight x Reps @ RPE
    Snatch-Grip Deadlift 315x5x3
    315x3x3
    Strict Press 135x5x3
    155x5x2
    175x3
    185x1
    195x1
    w/DB Hammer Curls 40s x12x3
    40s x10x3
    My knees are getting better, but the're not quite to the point where they feel nice the day after doing kickball for PT. So no O lifts today. Instead, I upped the volume of my other stuff. May have gone a bit overboard on the SGDL volume though. But they felt pretty good, so I kept going. No straps, so my forearms were kind of cramping at the end.

    Press is going well overall. I'm not there yet, but I'm getting to the point where I can keep the accidental layback to a minimum. I'm so used to allowing it that it's a hard habit to break, but I'm making progress.

    Saturday, 20 October

    Exercise Weight x Reps @ RPE
    Snatch/
    Overhead Squat
    135x1/4x3
    Snatch 185x1
    205x1
    225x1 (forward)
    225x1
    235x1 (forward)
    235x1 (forward)
    235x1 (forward)
    235x1 (forward)
    Strict Press 135x5x3
    155x5x3
    185x1@9.5
    185x1@8
    185x1@8
    Yeah, turns out that was too much on the SGDL. I moved Friday's lifting back a day, and I was still sore on Saturday. Did snatch anyway, but the bottom position was rough. Lots of attempts lost forward.

    Press went well though. I realized I wasn't getting tight enough on the first go at 185. I fixed that, and it was so much easier for the next set that I decided to do one more. I know some people don't get that much out of it, but for me, not having that hip movement and layback makes a huge difference.


    Cool, all caught up to today. I'll post that later, but I want to include some video on that one.

  5. #635
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    Monday, 22 October

    Exercise Weight x Reps @ RPE
    Clean and Jerk 275x1
    285x1
    295x1
    305x1
    Snatch 185x1
    205x1 (forward), 1 (behind)
    205x1 (forward), 1
    225x1
    235x1
    245x1
    Front Squat 225x3
    275x2
    w/DB Hammer Curls 40s x12x5
    My recent downturn in strength, or at least my ability to express it, is definitely affecting my clean and jerk. But not so much on snatch. Aside from 205, which I was starting to think I wouldn't get today, there were no problems there.

    Snatch/Clean and Jerk on Instagram

    I was planning on doing a bit heavier/more front squatting, but my upper back wasn't having it. Ah well.

  6. #636
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    Tuesday, 23 October

    Exercise Weight x Reps @ RPE
    Push Press 185x3x3
    225x2x2
    Clean Deadlift 315x3
    365x3
    365x1x10 EMOM
    DB Bench 80s x10x3
    w/Strict Barbell Row 135x8x3
    I usually just deadlift without changing things up to focus on O lifting, but I've never had a dedicated block for an Olympic meet before, so I'm giving clean-style deadlifts a try. Not a whole lot different, but my grip is a bit wider, they're beltless (like most of my training right now), and I don't allow any back rounding. Oh, and I keep my heeled shoes and knee sleeves on.

    Still figuring out push press. Seems like every time I do them I have to re-learn them, since they're not a frequent enough part of my routine. It's always a trade-off between getting my wrists in a good position and getting the bar in place to benefit from the leg drive.

  7. #637
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    Wednesday, 24 October

    Snatch 205x1x2
    225x1
    245x1
    255x1 - tied PR
    260x1 - new PR
    DB Hammer Curls
    Drop Set
    50s x14
    45s x11
    40s x9
    35s x10
    30s x11
    25s x15
    20s x25
    Good stuff on snatch. I didn't want to stress out on my first O meet, so I set pretty easily achievable goals, just planning to PR over what I've done before in the gym. Well, I'm 2.5 weeks into my 10-week training block, and one of those is already done. Guess that one was a bit too low.

    260 Snatch on Instagram

    Then just did a large drop set on hammer curls, with rest being however long it took to change the weights, which was usually about 30 seconds.

    I don't know if what I'm doing right now can really be called "training", since I've only got a very loose plan of what I'm going to do when I go in. Heck, I don't even have a schedule. I'll probably lift again tomorrow morning. But whatever. I'm not usually a fan of deciding lifting on the fly, but right now it's working well for me, at least mentally.
    Last edited by Sean Herbison; 10-26-2018 at 01:36 PM.

  8. #638
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    Friday, 26 October

    Clean and Jerk 225x1x2
    245x1
    265x1
    285x1x2
    305x1*
    Hang Clean 225x2x2
    Welp, I'm confused. I'm PRing snatch while having trouble with a sub-3 plates clean. I don't think I've struggled with 315 or less in the last 6 years, so I'm not sure what to make of this. Considering I'm still basically power cleaning then front squatting all my reps, as opposed to actually needing to get low to catch it, the strength is there, so ... ?

    *Accidentally power cleaned, and no jerk.

  9. #639
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    Saturday, 27 October

    Exercise Weight x Reps @ RPE
    Clean and Jerk 185x3
    225x2
    275x1
    Power Clean and Jerk 315x1
    Starfish Power Clean* 335x1
    Snatch 185x1x2
    225x1
    245x1 (power)
    245x1x3 (forward)
    w/T&G Bench 275x5
    295x3
    315x3
    335x2
    355x1x2
    Strict Press 135x5
    155x5
    175x3
    185x1
    w/Fat-Grip DB Curls 30s x10 ea x4
    315 Clean and Jerk on Instagram

    *I did "successfully" clean 335, but I'm not posting video because the form is not suitable for children, or anyone else for that matter. Both feet were on the rubber parts of the platform.

    Then did a bunch of mostly failed snatch attempts and upper body stuff.

  10. #640
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    starting strength coach development program
    Sunday, 28 October

    Exercise Weight x Reps @ RPE
    Snatch/Overhead Squat 185x1/3x5
    Clean Shenanigans
    That was all. I had more planned, but then I decided to take that time and instead use it to be mad at the universe for giving me a mental block about even ridiculously light cleans.

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