Herbison's Training Log

[SeanHerbison]

Friday, 20 May

Session RPE/Time	7/2:20
Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.65 mi
Box Jump	45”*2*8
SSB Squat	324*3*3@7.5
OHP	146*5*5@7.5-8
Deadlift	419*3*5@6-7

Good stuff.

[SeanHerbison]

Monday, 23 May

Session RPE/Time	6/2:42
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	43”*3*2 45”*3*4
Squat	353*5@5.5 358*5*2@6
Bench	267*5*5@7.5, 7, 7.5, 8.5, 10
Power Clean	265*2*5@8*3, 9, 10
Hanging Leg Raise	BW*15*2

Really happy with how my strength is progressing, despite the absolute numbers not being where I want yet.

The rings are nice, too. Handy for upper body stretches.

[SeanHerbison]

Tuesday, 24 May

Session RPE/Time	7/2:36
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	43”*3*2 45”*3*2 47”*2
Front Squat	281*3*3@7
OHP	149*5*5@7-7.5
Deadlift	430*5*3@6, 7, 8

Presses are going particularly well. I was a bit disappointed when I compared these to my best set of 5 (somewhere around 95-100 kg). Then I realized that these are beltless, wrist-wrap-less, no double-layback (and minimal single layback), not RPE 10, and done at a bodyweight about 40 lb lighter.

So yeah, pretty happy with these, actually.

[SeanHerbison]

Friday, 27 May

Session RPE/Time	7/2:30
Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.68 mi
Box Jump	45”*2*10
SSB Squat	335*3*3@7
OHP	152*5*5@7.5
Deadlift	435*3*5@7.5

Press is going surprisingly well. I'm finally learning to press in a more or less straight line up, rather than ending up behind me at the top every time.

[SeanHerbison]

Monday, 30 May

Session RPE/Time	7/2:54
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*5 49”*1*5
Squat	369*5*3@6-6.5
Bench	269*5*5@7
Power Clean	265*2*2@9 243*2*3@7
w/Hanging Leg Raise	BW*20*2

Tuesday, 31 May

Session RPE/Time	6.5/-1:27
Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.71 mi
Broad Jump	3*8 - 29’-31’
Front Squat	287*3*3@7-7.5
w/OHP	157*5*5@6.5-7
T&G Deadlift	441*5*3@6

[SeanHerbison]

Thursday, 02 June

Session RPE/Time	8.5/2:43
Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.64 mi
Broad Jump	BW*1-5*a bunch
w/Box Jump	42”*3 45”*3 47”*3 48”*2 50”*2 51”*1*4
Squat	375*5*3@7.5
T&G Bench	265*3@5.5 269*3@5.5 273*3@6 278*3@6 282*3@7 287*3*3@7-7.5
Power Snatch	154*2*5
Hanging Knee Raise	BW*15*2

Weirdly tired, but got through what I had planned, just with some lighter snatches than I'd planned. One meh workout, but overall things are still progressing well.

[SeanHerbison]

Friday, 03 June

Session RPE/Time	8/2:28
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*2*4
w/Broad Jump	BW*3*4
Deadlift	441*5*2@7, 8 441*2@thumbs
SSB Squat	342*3*3@8-8.5
w/OHP	161*5*5@7-8

Monday, 6 June

Session RPE/Time	7.5/3:00
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*2*4
w/Broad Jump	BW*3*4
Squat	380*5*3@7
Bench	271*5*5@7.5-8
Power Clean	243*2*5@7
w/Hanging Leg Raise	BW*20*2

Squats went well today. Last Thursday's were off a little bit, but today's were right back on track. I should be breaking back into the 400s in two weeks, which is neat.

I'm always tempted to rush things when they're going well, but I've learned at this point that if something is working, I should probably just stick with it.

[SeanHerbison]

Tuesday, 07 June

Session RPE/Time	6.5/2:08
Exercise	Weight*Reps*Sets@RPE
Bike	6 min - 2.01 mi
Broad Jump	3*5 - Meh
Front Squat	292*3*3@5.5-6
w/OHP	165*5*5@7.5-8
T&G Deadlift	452*5*3@7-8

Getting a little more layback than I'd like on some reps, but still happy with how presses are progressing.

[Famendoza1981]

I’m impressed with the flexibility in your press rack

[SeanHerbison]

I’m impressed with the flexibility in your press rack

Do you mean at the bottom of each rep, or after I'm done?

Thursday, 09 June

Session RPE/Time	9/3:10
Exercise	Weight*Reps*Sets@RPE
Bike	6 min - 2.04 mi
Kneeling Broad Jump	BW*1*2 BW*2*3
w/Box Jump	45”*3*4
Squat	386*5*3@7-8
T&G Bench	265*3@6.5 276*3@6 287*3@7.5 292*3@7 132.5 298*3@7.5
Slingshot Bench	309*3*3@7.5, 8.5, 8.5
Power Snatch	154*2*2@6 161*2*3@7-8
Hanging Knee Raise	BW*15*2

Rough one today, but I'll survive.

Unrelated, but I have a python question. I've got a program set up to convert from my log format to this table format. It's not elegant, but it does save me a lot of work. However, I can't figure out why the round function is sometimes leaving a .5 instead of a whole number.

E.g.
kg = 132.5
# my fourth bench set today
lb = round(kg*2.20462)
# Supposed to convert from kg to lb and then round to nearest whole number.

But the output is 291.5. Anyone know why that would be? Even if it were for some reason rounding to the nearest 0.5, that's still wrong, as 132.5 kg is 292.11 lb.

Also, if anyone wants the code, just let me know. It turns this:

Thursday, 09 June
Session RPE - 9
Session Time - 3:10

Bike

6 min - 2.04 mi

Kneeling Broad Jump

BW*1*2

BW*2*3

w/Box Jump

45”*3*4

Squat

175*5*3@7-8

T&G Bench

120*3@6.5

125*3@6

130*3@7.5

132.5*3@7

135*3@7.5

Slingshot Bench

140*3*3@7.5, 8.5, 8.5

Power Snatch

70*2*2@6

73*2*3@7-8

Hanging Knee Raise

BW*15*2

into what you see above.

[Famendoza1981]

Bottom of each rep. It’s totally on the collarbone

[SeanHerbison]

Bottom of each rep. It’s totally on the collarbone

Thanks, but that's more to do with my wrists/back than my rack flexibility itself. If I allow wrist and upper-back extension, it's fairly easy. If I keep my wrists straight and my back locked in, I've got a floating rack.

Friday, 10 June

Session RPE/Time	Blegh/2:31
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*1*5
SSB Squat	346*3*3@7.5-8.5
OHP	168*5*5@8, 8, 10, 8, 9
Romanian Deadlift	265*5 375*1

Another rough session. But considering yesterday was rough, and I haven't been sleeping well, it's understandable. We'll see how I feel on Monday and adjust as needed then.

[SeanHerbison]

Unrelated, but I have a python question. I've got a program set up to convert from my log format to this table format. It's not elegant, but it does save me a lot of work. However, I can't figure out why the round function is sometimes leaving a .5 instead of a whole number.

E.g.
kg = 132.5
# my fourth bench set today
lb = round(kg*2.20462)
# Supposed to convert from kg to lb and then round to nearest whole number.

But the output is 291.5. Anyone know why that would be? Even if it were for some reason rounding to the nearest 0.5, that's still wrong, as 132.5 kg is 292.11 lb.

Figured it out, finally.

The way I was getting the number caused it to stop once it hit the "." , so it would take something like 132.5*2*5, take "132" as the weight in kg, convert it to 291, and then add ".5*2*5".

[SeanHerbison]

Monday, 13 June

Session RPE/Time	9.5/2:15
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*1, 2, 3, 4 45”*5*3
Squat	391*5*3@8ish
Bench	273*5*3@8, 8, 9.5

Wednesday, 15 June

Session RPE/Time	6.5/1:55
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*2*5
Squat	375*1*2@5 441*1@6.5 474*1@7.5 502*1@8.5
Bench	265*2@5 287*1@6 309*1@7 331*1@7.5 353*1@nope

Huh. For bench, 331 popped up surprisingly quickly, and then 353 got out of the groove and just wouldn't go. I probably could've saved it with a death-grind, but meh. Today was to get a closer estimate of 1RMs, not grind them out.

[SeanHerbison]

Thursday, 16 June

Session RPE/Time	5/0:33
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*1*2
OHP	154*2 176*1 187*1@8

[SeanHerbison]

Saturday, 18 June

Session RPE/Time	7/2:03
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*1*2
Deadlift	375*1 485*1
Banded Bench	154*5*2 154*2 220*3*3

[SeanHerbison]

Monday, 20 June

Session RPE/Time	8/2:54
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Kneeling Box Jump	36”*2*3 38”*2 42”*2 44”*1*5
Squat	309*8*2@5 or 8
Bench	265*5*5@7.5-8.5
Power Clean	243*2*5@8ish
Plank	1 min*2

First day of the new block. I was tired and squats were quite off, but nothing too terrible.

[SeanHerbison]

Wednesday, 22 June

Session RPE/Time	7.5/2:52
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	1-3*many
Front Squat	287*3*3@6, 5.5, 5.5
OHP	154*5*5@6.5-8 176*1@6
Deadlift	375*5@5 386*5@6 397*5@6.5

Thursday, 23 June

Session RPE/Time	7/3:29
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Kneeling Box Jump	30”*1*4 40”*2*2 46”1*3 48”*1*3
Power Snatch	154*1 165*1 172*1 179*1 187*1*4@8
Squat	309*8*2@6-7
T&G Bench	287*3*5@6-7
Banded Bench	243*3@8 220*3@6, 7
V-up	10*15

Friday, 24 June

Session RPE/Time	7/2:48
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	1*8
Banded SSB Squat	181*3*3@7.5?
OHP	187*1@7 154*5*5@6-6.5
Deadlift	397*5@5.5 408*5*2@7, 6

I don't usually do 3 days in a row, but this worked out pretty well. Despite being exhausted Wednesday, the next two days were fine.

[SeanHerbison]

I don't usually do 3 days in a row...

Nor do I normally do two workouts in the same day, but hey, strike while the iron is hot.

Monday, 27 June

Session RPE/Time	6.5/2:34
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Kneeling Box Jump	40”*2*3 42”*2*2
Power Clean	243*2*3 247*2*2
Squat	320*8*2@6, 6.5
Bench	270*5*5@7.5-8.5
w/Plank	1 min*2

Monday, 27 June - Round 2

Session RPE/Time	6.5/1:18
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*5 - 30’-32’
Front Squat	293*3@6 300*3@6.5 309*3@6.5
OHP	198*1@7 157*5*5@7.5-8
Deadlift	375*2 485*1@5 551*1*2@8

That was really good. I finished one workout, and then a couple hours later decided to do another one, and I don't feel at all trashed today, so that's cool.

[SeanHerbison]

Wednesday, 29 June

Session RPE/Time	9/2:00
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	40”*8 46”*5 48”*2*3 49”*1
Power Snatch	154*1 165*1 176*1 183*1 187*1*2@7.5, 7 192*1*2@7
Squat	331*8*2@8
T&G Bench	291*3*5@8
Banded Bench	225*3*3@8.5, 8, 7
V-up	15*18

Thursday, 30 June

Session RPE/Time	9/?
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
Banded SSB Squat	181*3@5 214*3@5 247*3@6
OHP	187*1@8