T Nation

Herc's Training Log


#1

19/4/2010
Squat
barx8
135x5
205x2
225x1
275x1

Box Squat
185x3
205x2x2

Good Mornings
185x5
205x4x2


#2

21/4/2010
Bench Press
barx8
95x5
135x4
185x2
205x1
225x1

Overhead Press
135x4x2

Close-Grip Bench
185x6, 185x4


#3

23/4/2010
Deficit deadlift 1'1/2 inch
135x8
185x5
225x3
275x3
315x1(felt easy)

Deadlift from floor
365xfail
365xfail
365x1(had to make this, hit 415 a few weeks ago)

Sumo deadlift
275x2x2

Box Squat
135x5
185x3
205x2x2

Good Morning
205x5x3

Dumbell Row
95x6x2

Pull-up
x6 x5 x6


#4

24/4/2010
Overhead Press
70x8
120x4, x5 x6

Push Press
140x3
150x3
160x2

Deficit Deadlift
185x5
245x3
275x2
315x2
strangely enough these deficit pulls feel better form-wise than pulling from the floor.
but the bar at home is much more difficult to grip.


#5

Competition in 11 days.
bored, did curls today
Barbell Curl
70x8
80x7
90x6
105x5
115x5

tommorow i'll squat and try for depth with 275-295
bringing camera to be sure.
BW 184


#6

26/4/2010
Squat
barx8
135x5
185x3
205x2
225x1
275x1(with commands and depth check) called good depth.

Speed deadlift
135x3
225x3
315x1
High School Regionals in 10 days.
bw 184 (school scale weighs heavy methinks)


#7

28/4/2010
Bench press
barx8
95x4
135x3
165x2
185x1
205x1 (paused, commands)

only 8 days left till contest.
everything feels good, selected openers. 125/90/165


#8

1/5/2010
Overhead Press
70x8
120x4
130x4
140x3 (PR)

Squatting monday, competition friday.


#9

3/5/2010
Squat
barx6
135x4
185x3
225x2
275x1(lift was at parallel exactly.)
275x1(video showed plenty deep)
competition friday, 275 feels easy.


#10

7/5/2010
Meet Day
Squat
Opened with 125kg, three whites
Second was 135kg, three whites
Third 142.5kg, failed halfway up

Bench Press
Opener 90kg, three whites
Second 95kg, three whites
Third 100kg, couldn't lock out

Deadlift
Opener 165kg, three whites
Second 185kg, missed at knees
Third 185kg, three whites

Total 415kg raw(belt and wrist wraps.
placing first in 82.5kg class, high school regionals.
watch videos here










#11

11/05/2010
Bench Press
barx8
95x6
135x5
185x2 paused
205x2 paused
215x1 paused

3-Board Press
225x3, x2

Close-Grip bench
135x6
175x5
185x5
205x2


#12

14/05/2010
Deadlift
135x5
185x3
225x3
275x2
315x2

Speed Pull
225x1x8

Good Mornings
185x5
205x4
225x3


#13

15/05/2010
Overhead Press
70x8
120x4
130x4
140x4 PR +1 REP


#14

17/05/2010
Squat
barx8 to box
135x5 to box
185x2 to box (move box away after)
225x1
add belt and wrist wraps
275x2
295x1
315x1 (with knee wraps)PR

Box Squat
135x4
185x3
205x2

Good Mornings
185x4
205x4
225x4 PR +1 rep


#15

19/05/2010
Bench Press
50x5
60x4
70x4
80x4
90x2
95x1 paused

3-Board Press
102.5x2

Close-Grip Press
60x5
70x5
80x5
87.5x3
80x3
all weights in kilos today


#16

21/05/2010
Deadlift
135x6
225x4
275x2
315x2
365x2 no belt PR

Speed Pull
275x1x4
315x1x2

Pull-Up
BWx4
BWx3
BWx3

Barbell Row
135x5
165x4 (not feeling it after deads

Box Squat
135x4
185x2
205x2
225x2 PR


#17

22/05/2010
Overhead Press
70x8
120x3
130x3
140x5 PR

Barbell Row
140x8
150x7

high school Provincials in 6 days.


#18

25/05/2010
Squat
barx4
135x3
185x3
225x3
275x1 (easy, made depth and everything felt great on this squat)

High school provincials on 29th


#19

27/05/2010
finally found results for other 3 regionals.
181 winners totaled 480, 430,412.5 and something negligible <350kg
198 winners were 452.5kg, 445kg, and 2 under 300kg
my total last time was 415kg
135/95/185
the 181 who totaled 480 tore his ACL a week ago, so he's out.
that leaves a 430kg total i need to beat, provided he shows up.
he is going to a track meet the day before so i'm hoping he's a bit off.

if i have a good day i can see making
140-142.5/100-102.5/192.5-200
giving me a total between 432.5kg and 445kg RAW
since no one else posts in here, good luck to me!


#20

29/05/2010
Contest day high school Provincials.
opened with 125kg fairly easy.


then went to 137.5kg made it but it was tough. PR though

tried and missed 140kg

made a 90kg bench easy but my camera guy missed it
tried 100kg twice and couldn't do it.

opened with 165kg on deads, real easy.

went to 185kg, not bad

tried and missed 190kg, got out of position

total 412.5kg
place second
bodyweight 178 lbs
age 17, now 18.