T Nation

Herc's Training Log


#1256

5/6/2018

Bench press
135x5
230x5
260x3
305x1
290x8-PR
260x3x5P

OHP
165x3x5-not bad

Standing DB press
55x12x5

BB row
315x5x5-wider grip felt better

RDF
35x15x2

Band pressdown
x40x2

EZ curl
70x20x3

BW-120kg/264lbs

solid 80%er, things moving well.


#1257

7/6/2018

Deadlift
225x3
315x3
365x3
405x2
465x1
445x8-PR-All time best, new Est max 565, Nearly couldn’t lock out the last rep, but wasn’t giving it up.
405x3x5

Squat
305x3x5P- Might have pulled left adductor, kinda feels like it cramped on the second set, but finished the work either way. we’ll see if it’s going to be a problem tomorrow.

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, think i’ve actually figured out how to squat. pushing down into the big toe when starting the ascent seems to make a big difference in how fast and upright i end up, as well as keeping the knees out.


#1258

8/6/2018

Ohp
145x3
165x3
190x1
185x3
165x3x5

Bench press
260x3x5P

Standing DB press
55x12x5

Seated rows
stackx10x3

RDF
35x15x3

EX curl
70x20x2

Goblet squat-trying to get blood through the adductor in a similar movement pattern as the cramp happened in.
25x8x3

BW-120kg/264lbs

Solid 80%er, things moving well. wanted 4 on the overhead repout, but still pleased with the progress.


#1259

11/6/2018

Squat
135x3x2
285x3
225x2x4
275x1
325x1
365x1
315x5
275x5x5 -after feeling out the adductor it seems we should be fine, bit stiff but that’s likely from not moving around as much this weekend.

RDL
315x10x2

Solid 80%er, that’s all the time we had today, pleased that the leg is performing well.


#1260

12/6/2018

Bench press
135x5
205x5
235x5
310x1-easy.
265x12-could likely have done 13 but wasn’t keeping tight enough
235x5x5P

OHP
115x10x5-great pump

Spoto press
185x10x5-easy, need to do these more often

BB row
315x8x3

RDF
35x15x2

Band Pressdown
x50x2

EZ curl
60x30x2

BW-120kg/264lbs

Solid 80%er, things moving well, elbows a bit creaky, shoulders a little tight on the bench, need to stretch shoulder girdle more often.


#1261

14/6/2018

Deadlift
225x3
315x3
365x3
405x1
475x1-not bad.
405x8w-belt-easy
365x5x5-no straps. had some stomach problems today and couldn’t pull comfortably.

Squat
135x5
225x3
275x5x5

Pull-up
x4x4

Lunge
x5x4

Hammer curl
55x10x2

BW-120kg/264lbs

solid 80%er, things feeling decent in spite of issues today.


#1262

15/8/2018

OHP
95x5
115x5
135x5
175x1
150x11-Nearly 12, neck cramped.
135x5x5

Bench press
235x5x5

Standing DB press
55x12x5

BB row
315x8x5

RDF
35x15x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, can’t turn my head though.


#1263

18/6/2018

Squat
135x3
225x3
265x3
295x3
365x1-P
330x8-better than last time.
295x5x5

RDL
315x10x5

Pull-up
x4x4

Lunge
x5x5

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, squat feels strong.


#1264

19/6/2018

Bench press
135x5
225x3
250x3
310x1-not bad
280x9.75-First fail in a while. should have set my base better.
250x5x5P

OHP
125x10x5-not bad.

Spoto press
225x10x5

BB row
315x8x5

RDF
35x15x2

DB curl
35x20x2

BW-124kg/273lbs

Solid 80%er, need to watch diet better, and work on getting lower body tight for bench.


#1265

20/6/2018

Deadlift
225x3
335x3
385x3
475x1-slow but steady.
430x8-bit tired, the lack of rest day might have something to do with that.
385x5x5

Squat
295x5x5

Seated Row
260x10
240x10
220x10x3

Hammer curl
80x5x2
55x10

BW-123kg/270lbs

Solid 80%er, tired but got through all the work


#1266

21/6/2018

OHP
95x5
125x3
140x3
175x1-nice and fast
160x10-PR
140x5x5

Bench press
250x5x5p

Standing DB press
55x12x5

Pull-up
x4x4

RDF
35x15x2

DB curl
35x20x2

lunge
x5x3

BW-120kg/264lbs

Solid 80%er, things moving well.


#1267

25/6/2018

Squat
135x3
225x3
275x3
315x3
365x1-P, easy
350x8-PR, est max 443
315x3x5p

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1268

26/6/2018

Bench press
135x5
235x3
265x3
310x1
295x7
265x3x5P

OHP
135x10x5

Spoto press
225x10x5

BB row
315x10x5

RDF
35x15x2

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, need to get the pressing movements going again.


#1269

28/6/2018

Deadlift
315x3
365x3
405x2
475x1
455x6-Low back too pumped to lockout, this will be moving for more reps shortly. still an all time pr
405x3x5

Squat
315x3x5P

Pull-up
x4x2

Db curl 35x20x2

BW-122kg/269lbs

Solid 80%er, had a knot in my QL heading into the session, managed to pull without pain in spite of this. Paused squats went well as well. back started to cramp on the pull-ups so i’d basically called it there.


#1270

29/06/2018

OHP
95x5
135x3
150x3
175x1
170x7-small pr
150x3x5

Bench press
265x3x5P

Standing DB press
55x12x5

Standing cable row
stackx15x3

RDF
35x15x2

Hammer curl
65x8
55x10

BW-120kg/264lbs

Solid 80%er, things moving well.


#1271

2/7/2018

Squat
135x5
245x3
285x3
320x1
375x1p-position pretty good
320x5-not pushing this one, reps felt like i was out of position, recording shows they look fine
285x5x5-felt awful, looked ok.

RDL
315x10x5

Pull-up
x4x4

Lunge
x5x4-learned to do these better today

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, didn’t feel good but got the work done.


#1272

3/7/2018

Bench press
135x5
205x5
240x5
315x1
270x12-PR
240x5x5P

OHP
120x10x5

Spoto press
225x10x5

BB row
315x8x5

RDF
35x15x2

Hammer curl
70x6x2
55x10

BW-123kg/273lbs

Solid 80%er, things moving well.


#1273

5/7/2018

Deadlift
225x3
315x3
365x3
405x1
485x1
415x8
365x5x5

Squat
285x5x5

Pull-up
x4x4

Lunge
x5x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1274

6/7/2018

OHP
95x5
120x5
135x5
175x1
155x10
135x5x5

Bench press
240x5x5P-easy

Standing DB press
55x12x5

BB row
335x5x5

RDF
35x15x2

Hammer curl
70x6x2
55x10

BW-120kg/264lbs

Solid 80%er, things moving well.


#1275

8/7/2018

Squat
135x3.
225x3
265x3
300x3
375x1-bit rough today, low back a bit sore.
340x5-could have pushed a few more.
300x5x5

RDL
315x10x5

Pull-up
x4x4

Lunge
x10x2

DB curl
35x20x2

BW-121kg/266lbs

Solid 80%er, diet has been good for about a week now. hopefully we can make it another full week without screwing around.