Herbison's Training Log

[Sean Herbison]

Okay, so I might be a little behind on logging, but I've still been training.

Friday, 4 May

Exercise	Weight x Reps @ RPE
Comp Squat w/ wraps	385x5x2@8 385x3x5@6
Comp Bench	320x1@6 265x5@6.5 265x5@7 265x5@7 265x3x5
Chin-up	22 in 7 min

My knees are feeling better than they have in a long time, for the most part. But there's that one little area of pain in the right quad tendon that won't go away.

Monday, 7 May

Exercise	Weight x Reps @ RPE
Leg Press	335*x5x4 245x8x4
T&G Bench	245x4 245x7@6 245x5 245x9@7.5 245x5@7.5 245x8@9.5 245x4@9.5
Lat Pulldown	60x66 in 7 min

*I'm just calling the empty sled 45 lbs for the sake of easy plate math. It's probably a bit more, but the exact number isn't important.

Bench: That set of 9 (and keeping 2-min rest periods) made everything after way harder, and those last two sets were the closest I've come to failure in training in quite a while. Last reps of the last two sets were 0.26 and 0.25 m/s, respectively.

Wednesday, 9 May

Exercise	Weight x Reps @ RPE
Beltless Deadlift	455x2x8
Beltless Press	175x21 in 10 min

These weren't really supposed to be beltless, but I realized I'd forgotten it and didn't want to go back (all the way across the parking lot) to get it. A bit of lumbar over-extension on presses, and they were heavier than I'd've liked, but no big issues.

Thursday, 10 May

Exercise	Weight x Reps @ RPE
Leg Press	365x5x4
Eccentric Leg Ext. Right Leg	115x4x5
Comp Bench	265x2 290x1x2@6 320x1@7 300x2x2@7
CG Bench	265x5@7 265x5@8 265x5@9

Hanley has me trying leg press and eccentric leg extensions to try to rehab that stubborn tendon. Too early too tell how it'll work, but it at least hasn't made it worse.

Saturday, 12 May

Exercise	Weight x Reps @ RPE
Leg Press	405x5x4
Eccentric Leg Ext. Right Leg	115x4x5
Bench	290x3x3@6-6.5 290x2x4@6
Deadlift	520x1x8@6

The program called for the first rep of each bench set to be paused. I think I like this type of interleavening better than switching from a set of paused to a set of T&G.

[Sean Herbison]

Seems like I've been following the DirtyRed method of logging recently.

Monday, 14 May

Exercise	Weight x Reps @ RPE
Leg Press	445x5x4
Eccentric Leg Ext. Right Leg	120x4x5
Comp Bench	285x4x3@8, 8.5, 9 285x3@8.5 285x3@8 285x3@8 285x3@8.5 285x3@9.5

Tuesday, 15 May

Exercise	Weight x Reps @ RPE
Comp Deadlift	445x4@5 445x4@6 445x4@7 445x4@8 445x4@8.5
Press	185x@6 225x1@10, oops 165x23 in 7 min

Wednesday, 16 May

Exercise	Weight x Reps @ RPE
Eccentric Leg Ext. Right Leg	120x4x5
Leg Press	485x5x4
Comp Bench	265x2 290x1x2 315x1@7 340x1@8 300x2x2@7
CG Bench	265x5@8 265x5@8.5 265x5@9

Friday, 18 May

Exercise	Weight x Reps @ RPE
Comp Squat	365x5x3
Comp Bench	315x1x3@6
T&G Bench	315x2x5@6
Comp Deadlift	520x2x6@~6

Saturday, 19 May

Exercise	Weight x Reps @ RPE
Comp Press	185x2x6@6-7

Monday, 21 May

Exercise	Weight x Reps @ RPE
Comp Squat	385x5x3@6-7

Tuesday, 22 May

Exercise	Weight x Reps @ RPE
Comp Deadlift	585x1@7.5 485x4x3@7-8 435x3x2@6-6.5
Press	205x1@6, 0.64 m/s 225x1@8, 0.49 m/s 235x1@9.5*, 0.72 m/s*
Press During lunch	185x18 in 7 min

*I'm pretty sure I give Hanley headaches. He told me work up to a single ~0.25 m/s before backing off for a 7 minute density block. I didn't get close before I had downward motion. And that downward motion made the GymAware only record the fast bottom portion of the press, giving a blatantly inaccurate speed reading.

I took too long working up to that single, but I was able to come back during lunch and hit the density block.

Wednesday, 23 May

Exercise	Weight x Reps @ RPE
Comp Squat w/ wraps	475x1@6.5 505x1@8
Comp Bench	265x2 290x1x2 320x1@6 340x1@8 355x1@9
CG Bench	265x6x3@8, 8, 9

[Sean Herbison]

Who's up for doing a month of training logs in one post?



Alright then, let's do it.


Saturday, 26 May

Exercise	Weight x Reps @ RPE
Comp Squat w/ wraps	505x1@7.5 530x1@9.5 545 miss
Comp Bench	345x1@6 365x1@8.5 380x1@9.75
Comp Deadlift	635x1@8.5 655x1 miss 665x1@10 PR

This was the online Exodus meet. I ended up taking first, with TwoFoursStrohm and BostonRugger coming in second and third.



Not what I'd call textbook form, and my mid-back was wrecked for about five days afterward, but I'll take it.

Monday, 28 May

Exercise	Weight x Reps @ RPE
Comp Squat	365x5x3
Comp Bench	325x2@8.5 325x2@9.5 325x1x5@8.5-9
CG Bench	260x8

Tuesday, 29 May

Exercise	Weight x Reps @ RPE
Comp Deadlift	535x1x5@hard
Comp Press	185x15 in 10 min

Wednesday, 30 May

Exercise	Weight x Reps @ RPE
Comp Squat	335x4 355x4 375x4 355x4 335x4
Comp Bench	275x4x4@8-9 275x3x4@8-9
LTE	95x6x4

Friday, 1 June

Exercise	Weight x Reps @ RPE
Comp Squat	225x10x4
Comp Bench	285x2@7 305x2@8 325x2@9 345x2@10
Deadlift	225x8x4

Monday, 4 June

Exercise	Weight x Reps @ RPE
T&G Bench	250x7@6 250x7@6.5 250x7@7 250x7@7 250x7@7.5 250x7@7.5 250x7@8.5
Leg Press	445x9 445x10 445x10
Leg Extension/Curl	135/115x12x4
Bro/Arm Work	Lots of reps @ what am I doing

Tuesday, 5 June

Exercise	Weight x Reps @ RPE
Comp Press	175x2@6 190x2@7 200x2@8 210x1@7.5 225x1@9 190x5@9
Deadlift, Beltless All DOH	405x3x8

Wednesday, 6 June

Exercise	Weight x Reps @ RPE
Comp Bench	285x4@7.5 305x2@7.5 325x2@8.5 350x1@8
CG Bench	250x6@6.5 250x6@7.5 250x6@8
Chin-up	23 in 10 min
Squat	255x4x4

Thursday, 7 June

Exercise	Weight x Reps @ RPE
Comp Press	155x7@7 155x6@8 155x6@7 155x6@8 155x6@8 155x6@8.5 155x6@@9

Friday, 8 June

Exercise	Weight x Reps @ RPE
Bench	325x1@6.5 275x4@7 275x4@7.5 275x4@7.5 275x3@8 275x3@6.5 275x3@7 275x3@6.5 275x3@7
Squat	265x4x4
Deadlift	315x3x5@exhausted

Monday, 11 June

Exercise	Weight x Reps @ RPE
Comp Bench	265x5x8@6-7
Squat	275x3x5
Leg Extension/Curl	130/115x12x4
Tricep Pushdown/Cable Curl	65/35x15x4

Tuesday, 12 June

Exercise	Weight x Reps @ RPE
Comp Press	190x2@7.5 200x2@8 210x2@8.5 200x2x2@8 190x3x2@8.5
Deadlift, Beltless	365x3x8

Wednesday, 13 June

Exercise	Weight x Reps @ RPE
Comp Bench	285x4@7 305x2@7.5 325x2@8.5 345x1@9
Squat	280x3x5
CG Bench	265x5x3
DB Row	53x12 each side x 4

Friday, 15 June

Exercise	Weight x Reps @ RPE
Comp Bench	295x4@7 295x7@7.5 295x3@7 295x3@7 295x3@7 295x3@7.5 295x3@7.5 295x3@7.5 295x2@6
Squat	280x4x4
Deadlift All DOH	365x1 405x1x3 455x1 475x1

Monday, 18 June

Exercise	Weight x Reps @ RPE
T&G Bench	270x6@6 270x6@6.5 270x6@6.5 270x6@7 270x6@7.5 270x6@7 270x6@7
Squat	290x4x4
Chin-up	24 in 7 min

Tuesday, 19 June

Exercise	Weight x Reps @ RPE
Comp Press	235x1@9 165x33 in 12 min
Narrow Sumo Deadlift Beltless	495x1@6.5 345x4x4

Thursday, 21 June

Exercise	Weight x Reps @ RPE
Comp Bench	300x4@7.5 300x4@7.5 300x4@8 300x4@8 300x3@8 300x3@7.5 300x3@7 300x3@7
Squat	295x4x4
Pull-up	22 in 7 min

Friday, 22 June

Exercise	Weight x Reps @ RPE
T&G Bench	250x10@7.5 250x8@6 250x8@7 250x8@7.5 250x8@8 250x8@8
Deadlift, Beltless	405x1@6 495x1@8 495x1@8 455x1x2
Band Pull-Aparts	Red band x 25, 22, 28, 22

Monday, 25 June

Exercise	Weight x Reps @ RPE
Comp Bench	305x2@6 325x2@6.5 305x3@7 305x3@7 305x2@6.5 305x2@6
Squat	315x4x4
Comp Bench	315x1@6 350x1@8
Chin-up	23 in 7 min

Tuesday, 26 June

Exercise	Weight x Reps @ RPE
Comp Press	185x2@7 299x2@8,5 215x2@9 215x2@10 185x4@9.5
Squat	315x4x4
Comp Bench	315x1@6 350x1@8
Narrow Sumo Deadlift Beltless	500x1@7 345x4x4

[Sean Herbison]

Thursday, 28 June

Exercise	Weight x Reps @ RPE
Comp Bench	325x2@7.5 325x2@7.5 325x2@7.5 325x2@8 325x2@8 325x2@8.5
Squat	315x4 335x4 335x4 315x4
Curls	65x10x8

Last lifting session in my garage gym until my stuff makes it to AZ. They packed it all up later in the day.

Squats are still an issue thanks to that quad tendon issue. I still can't figure it out. On the bright side, I can't figure out why my patellar tendon pain is mostly gone either, but I don't mind that it is.

Friday, 29 June

Exercise	Weight x Reps @ RPE
T&G Bench	280x5x7@6-7
Deadlift, Beltless	365x1 405x1x3 455x1 475x1@easy
Band Pull-Aparts	Red band x 25, 30, 25, 25

I already miss my power bar.

[Sean Herbison]

Monday, 2 July

Exercise	Weight x Reps @ RPE
Comp Bench	315x3@7.5 315x3@7.5 315x3@8 315x3@8 315x3@8.5 315xx3@9 315x2@7.5
Squat	455x1@7 315x3x10
Chin-up	BW x3x10

Pretty sure I've had a mental breakthrough on the knee pain. I'll hold onto it until I give it some more thought though.

[Fulcrum]

next time you log in,

please give us an update on you gym project

[Sean Herbison]

Quick update. I'm back in the States, and I've made it to AZ. Looking for a house, and it turns out it's dang near impossible to find a garage tall enough for me to press and do Olympic lifts in. And basements don't exist around here, so basement gym isn't an option. I may actually end up putting my rack in my living room. Bit odd for coaching, but I'm running out of options.

Knees haven't magically healed up, but they are feeling a whole lot better, so I'm definitely on to something there.

next time you log in,

please give us an update on you gym project

This seems to be slipping my mind. Which project are you referring to?

[Fulcrum]

Quick update. I'm back in the States, and I've made it to AZ. Looking for a house, and it turns out it's dang near impossible to find a garage tall enough for me to press and do Olympic lifts in. And basements don't exist around here, so basement gym isn't an option. I may actually end up putting my rack in my living room. Bit odd for coaching, but I'm running out of options.

Knees haven't magically healed up, but they are feeling a whole lot better, so I'm definitely on to something there.



This seems to be slipping my mind. Which project are you referring to?

I thought you spoke of opening a gym. Maybe I'm confusing you with another SSC.

[Jeff Brophy]

I may actually end up putting my rack in my living room. Bit odd for coaching, but I'm running out of options.

Glad your back stateside. Given its AZ, could you just put a slab in with basic overhead coverage in the backyard and set up shop there? Might be better than wrecking the living room.

[Sean Herbison]

I thought you spoke of opening a gym. Maybe I'm confusing you with another SSC.

Ah, that. Yep, that's the plan. Probably going to wait until I'm off active duty before doing that, but I'm looking into it. Most likely going to be nearer to Tucson.

In the meantime, we'll see what I can manage.

Given its AZ, could you just put a slab in with basic overhead coverage in the backyard and set up shop there? Might be better than wrecking the living room.

If I can fit it in the garage I will, but if not, there's a small room to the side I can probably use. Either way, once I put down some mats and a platform, I don't see it being an issue.

... Actually, come to think of it, I don't think I was factoring in platform height, so the garage is probably a no-go after all. I'll have to do some math.