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Thread: Herbison's Training Log

  1. #541
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    Quote Originally Posted by Sean Herbison View Post
    I'm 6'4", and the first press I did broke it.
    Tall guys have it so tough. I feel bad for you.

    Seriously though, that sucks. Hope it's ok.

  2. #542
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    Quote Originally Posted by Adam Skillin View Post
    Tall guys have it so tough. I feel bad for you.

    Seriously though, that sucks. Hope it's ok.
    Sometimes in the gym I wish I were shorter. But then I think, would I really want to give up my height just to do better here? And the answer is definitely no. I'd be 6'8" if I could. Actually, make that 6'9", so I can beat my brother.

    Oh, that reminds me. Not counting said brother, Saturday was the first time I coached someone taller than me. Just an inch or so, but still, not a common occurrence.

    Friday, 16 February

    Exercise Weight x Reps @ RPE
    Comp Squat 385x5@7
    385x5@7
    385x5@7.5
    365x5@6.5
    365x5@7
    T&G Bench 225x5@7
    225x5@7
    225x5@7
    225x5@7
    225x5@7
    Bent Row 135x8@7
    135x8@7
    135x8@7
    135x8@7

    Okay, so PT didn't affect my squats as much as I feared, but it definitely hurt my bench. The worst part is, I designed it.

    Our commander has given me more or less a free hand to take over our PT program (still very limited on equipment and space though). On the plus side, that means we're actually getting a decent workout, and people are actually giving some effort. The downside is that now I have to give effort, instead of sandbagging it. Which means my lifting on Friday and Saturday will probably be affected each time I go, which is almost every week.

    Oh well. At least I can count it as a legitimate conditioning session now. I'm also walking/hiking through the woods (harder than you'd think, and harder than it should be) on Sundays for about 30 minutes, though I'm not going to bother logging that.
    Last edited by Sean Herbison; 02-19-2018 at 03:54 AM.

  3. #543
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    Saturday, 17 February

    Exercise Weight x Reps @ RPE
    Paused Deadlift 410x5@7
    410x5@7
    410x5@8
    390x5@8
    365x5@7
    Feet Up Bench 205x5@7
    205x5@7
    205x5@7
    205x5@7
    205x5@7
    Front Squat 225x6@7
    225x6@7
    225x6@7
    225x6@7
    Deadlift: I'm having trouble getting my back set again. My belt is getting in the way, and I actually ended up using my 3" belt for the first time in years. I'm not sure why this is suddenly becoming an issue again. I thought I'd figured it out a while ago, but it's messing with my deadlifts again.

    Front Squat: I only realized I did an extra set last week when I was prepping for this workout. Oops.

  4. #544
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    Monday, 19 February

    Exercise Weight x Reps @ RPE
    Comp Bench 250x5@7
    250x5@7
    250x5@7
    250x5@7
    250x5@7
    3-0-0 Squat 335x5@7
    335x5@7
    335x5@7.5
    320x5@6.5
    320x5@7.5
    High Incline Bench 160x6@7
    160x6@7
    160x6@7.5
    155x6@7

    Got my Open Barbell working again. The only issue is that it doesn't fully retract, and I need to figure that out, since it might be an issue for the bottom of bench, and definitely will be for anything off the floor. It started the workout retracting to about 8", and by the end it was about 3'. Fine for squats and incline bench, but something I need to fix.

    Tempo Squats: 3-0-0 is way better than 5-0-0 in my book, but I still managed to mess up the last set pretty bad. My mid-back was hurting afterward, and is still a bit achy now. Wasn't an issue before that set. Bummer, but I'm sure it'll go away in a bit.

    Incline Bench: Did these somewhere around a 75-80 angle, which made unracking a pain, unless I was close enough that the hooks were in the way, so I decided to change how I unracked them. I'll put video up in a bit. Maybe I'll even try out the Instant Grams KOTJ keeps bugging me about.

    I'm not sure how, but this one took 2:24 from first warmup to last workset. Huh. I need to keep that down a bit.

  5. #545
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    Quote Originally Posted by Sean Herbison View Post
    Incline Bench: Did these somewhere around a 75-80 angle, which made unracking a pain, unless I was close enough that the hooks were in the way, so I decided to change how I unracked them. I'll put video up in a bit. Maybe I'll even try out the Instant Grams KOTJ keeps bugging me about.
    Well, doesn't look like embedding Instagram is supported here (didn't think it was), but I'm not going to bother uploading to Youtube as well. So here: Incline Bench.

  6. #546
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    Tuesday, 20 February

    Exercise Weight x Reps @ RPE
    CG Bench 230x6@7.5
    230x5@7
    230x5@7
    230x5@7
    230x5@7
    Comp Deadlift 405x5@7
    405x5@7
    405x5@7
    405x5@7
    405x5@7
    Comp Press 185x1@~5
    225x1@8
    245x1@9.75
    250x1*@10
    135x6x3@6

    Whoo, press PR!
    * Kiiiinda. Not really. Ish. Gym PR. No knee kick, but too much foot movement for it to really count, plus I had to step back to save it. But still. My presses have felt like crap for the last... while... so I'm happy about it. I wasn't planning on going heavy, but my technique finally seemed to click back into place on my warmups, and then 185 went up easy and smooth, so I went for it.

    CG Bench (despite the accidental extra rep) was probably actually too light, and deadlifts were also waaay better than last week.

    Victory!

    ...

    And since I've had such great results with KOTJ after just two weeks, I'm naturally switching to working with Hanley. I kid. Kind of. I do have full faith that KOTJ's programming would have produced results, and that it was appropriate for my training level, but I've been wanting to work with Hanley for a while now, so I'm taking advantage of the offer he made. KOTJ was very cool about it too, which is always a plus.
    Last edited by Sean Herbison; 02-22-2018 at 11:11 AM. Reason: Missed a set.

  7. #547
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    good job on your press PR!

    having to decide between two good coaches is a nice problem to have.


  8. #548
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    Thanks, Fulcrum. Hanley's got some interesting ideas. They're not fully tested yet, and they could still crash and burn, but so far the results people have had are promising. And he's a good enough coach to adjust if that seems likely to occur, so I'm not worried.

  9. #549
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    Friday, 23 February

    First day working with Hanley.

    Exercise Weight x Reps @ RPE
    Comp Squat 370x5@7
    370x5@6.5
    370x3@6
    370x3@6
    370x3@6
    370x3@6
    370x3@6.5
    T&G Bench 285x1@7
    235x5@6.5
    235x5@6.5
    235x5@7
    235x3@6
    235x3@6
    235x3@6
    235x3@6
    235x3@5
    CG Bench 220x15@9.5
    Chin-up 29 in 7 min

    Squats felt a bit heavier than expected, but bench felt better, especially the last set, so decent all around. That CG bench may well be the first time I've ever done an AMRAP.

  10. #550
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    starting strength coach development program
    Saturday, 24 February

    Exercise Weight x Reps @ RPE
    Comp Deadlift 430x2x8@6ish
    Comp Press 175x19 in 10 min
    Bent Row 165x8x3@8ish
    Static Hold 165 x 1 min

    I like doubles, especially on deadlifts. I can manage a hook grip for two reps, even if there are a bunch of sets. No need for straps or switching grips. And since these were all done on 2 min rest, the time wasn't bad either.

    Hanley told me to keep the RPE under 8 for press, which basically made me immediately go to singles/doubles after an initial set of three.

    Finished with a DOH static hold. Wasn't assigned it, I just figured it wouldn't interfere, and I need to work on my grip. It buuuuuurns. Way more than I expected from 165. Those last twenty seconds sucked.
    Last edited by Sean Herbison; 02-24-2018 at 10:33 AM.

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