Herc's Training Log

10/11/2015

OHP
145x5x4
155x4x4

T-bar row
180x12x3

Viking press
90x10x3

Upright row
135x10x3

Rear delt fly
25x15x3

DB curl
35x10x3

BW-115kg/253lbs

Solid 80%er, things feeling good.

10/11/2015

OHP
145x5x4
155x4x4

T-bar row
180x12x3

Viking press
90x10x3

Upright row
135x10x3

Rear delt fly
25x15x3

DB curl
35x10x3

BW-115kg/253lbs

Solid 80%er, things feeling good.

11/11/2015

Pause Deadlift
315x3x2
365x3x2
385x2x4

Deadlift from blocks
385x4x4
365x4x2
315x8

Leg curl
45x20x3

Leg ext
100x20x3

Row machine
stackx10x3

DB curl
35x10x3

BW-115kg/253lbs

Solid 80%er, things looking good.

13/11/2015
Pause Squat
205x5
245x4
285x3x2
325x2x5
285x4x4
245x5x2
225x5

Hammer cable curl
100x20x2

BW-115kg/253lbs

Solid 80%er, things looking good.

14/11/2015
Bench press
185x5
225x4
265x3x2
295x2x2

Bottom half bench (spoto press)
275x5
225x10x2

Incline DB bench
55x15x3

Pressdown
110x20x3

DB curl
35x10x3

BW-113kg/249lbs

Solid 80%er, pressing feels strong.

16/11/2015

Pause Squat
225x5
285x4
305x3x2
345x2x4
325x3x4
285x3
245x3
225x3

Bench press
185x5
225x4
265x3x2
295x3x6

Spoto press
225x10x2

T-Bar row
135x15x3

Pressdown
110x20x3

Hammer curl
75x10
55x10x2

BW-113.5kg/250lbs

Solid 80%er, slight tweak in right piriformis, feels ok now, and only been about an hour. so should be fine for pulls wednesday. squats feeling real good.

16/11/2015

Pause Squat
225x5
285x4
305x3x2
345x2x4
325x3x4
285x3
245x3
225x3

Bench press
185x5
225x4
265x3x2
295x3x6

Spoto press
225x10x2

T-Bar row
135x15x3

Pressdown
110x20x3

Hammer curl
75x10
55x10x2

BW-113.5kg/250lbs

Solid 80%er, slight tweak in right piriformis, feels ok now, and only been about an hour. so should be fine for pulls wednesday. squats feeling real good.

17/11/2015

OHP
155x5x5

Push press
185x1x3 stupid tired after strict presses.

Viking press
140x3x3-this felt mad heavy.

Seated DB press
55x10x3

Rear Delt fly
25x15x3

DB curl
40x10x2

BW-112kg/247lbs

Low side 80%er, got the work in but wasn’t feeling it today.

18/11/2015
Pause Deadlift
275x3
315x3
365x3x3
405x3x2

Hammer curl
55x10x2

BW-113kg/249lbs

Real -10%er, back/legs fried from squats monday. plus gym closed fri/sat, so have to bench/squat again tomorrow.

20/11/2015
Squat
225x5
285x3x2
325x3x6

21/11/2015
Bench press
185x5
225x4
265x3x2
295x3x7

Bw-112.5kg/247lbs

Solid days, we’ll see how next week goes

23/11/2015

Pause Squat
185x5
225x4
285x3x2
325x3x5
-Realized i was putting weight too far forward on the foot, corrected for last 2 sets, felt immensely better.
Bench press
185x5
225x4
275x4x5-Fixed technique, wasn’t pulling out hard enough or flexing the rear delts enough. bench hasn’t felt this good in ages.

Pull-up
x6,5,5

Hammer curl
75x10
55x10x2

BW-113kg/249lbs

Solid 80%er, technique corrected on both squat/bench. thinking this was likely why last few lifts sucked so hard.

24/11/2015

OHP
185x1
160x5x3

Rear delt fly
25x15x3

DB curl
40x10x2

25/11/2015
Deadlift
315x3
365x3
405x3x2
435x2x2
405x3

RDL
315x8

DB curl
40x10x2

Solid 80%er, pulls felt kinda poor, likely due to accumulated fatigue in low back.

24/11/2015

OHP
185x1
160x5x3

Rear delt fly
25x15x3

DB curl
40x10x2

25/11/2015
Deadlift
315x3
365x3
405x3x2
435x2x2
405x3

RDL
315x8

DB curl
40x10x2

Solid 80%er, pulls felt kinda poor, likely due to accumulated fatigue in low back.

30/11/2015

Squat
225x5
295x3x2
335x3x5
315x3x5
295x3
225x5

Bench press
185x5
225x4x2
275x3x2
300x3x6
265x5x4
225x5
185x5

DB curl
45x10x2

BW-114kg/251lbs

Solid 80%er, squats feeling a bit better. bench was affected by back fatigue.

1/12/2015
OHP
95x5
135x3
165x1
145x5x3

Rear delt fly
25x15x3

DB curl
45x10
35x10

BW-114kg/251lbs

2/12/2015
Deadlift
315x4x2
365x3x2
405x5x3

Leg curl
45x20x3

Leg ext
90x20x3

Hammer curl
65x10x3

BW-114kg/251lbs

Both sessions solid 80%ers, just short on time.

4/12/2015
Squat
225x5
295x3x2
335x3x5

Squats feeling a lot better, but low back on one side kind of twitchy, so cut it there.

BW-114kg/251lbs

5/12/2015
Bench press
185x5
225x4x2
275x3x2
305x2x6

Incline DB press
55x15x3

Pressdown
120x20x2

DB curl
35x10x2

BW-114.5kg/252lbs

Solid 80%er, bit rushed, but pressing feels good, left low back feels a bit off though. will be stretching and rolling.

7/12/2015
Squat
225x5
245x3
295x3x2
335x2x2
375x1x3
335x2x4
295x3x2
225x5

Bench press
185x5
225x4x2
275x3x2
315x2x6

Pressdown
120x20x3

T-bar row
135x15x3

Hammer curl
65x10x2
55x10

BW-114kg/251lbs

8/12/2015
Paused Deadlift
315x4x2
365x3x2
405x4x3

some sciatic pain on left side after pulls, cut it and didn’t go with the block pulls.

Leg curl
45x20x2

Leg ext
140x20x2

Machine row
stackx10x2

DB curl
35x10x2

BW-114kg/251lbs

Both days solid 80%ers, though I’m hoping i can stretch away that pain before friday’s squat

10/12/2015
OHP
175x1
150x5x5
135x10

Seated DB press
55x10

Rear Delt fly
25x15x3

DB curl
40x10
35x10

Solid 80%er

11/12/2015
Bench press
185x5
225x4x2
275x3x2
300x2x5
285x2x5
225x10

Wide grip bench
135x15x3

DB curl
35x10x3

BW-113.5kg/250lbs

Solid 80%er, low back still buggin me, going to see chiro tomorrow.

14/12/2015
Squat
185x3
225x3
255x3
295x3x2
335x3x4-cut it here due to glute pain, though it did lessen through the rest of the workout

Bench press
185x5
225x4
245x3
295x5x3
315x2
335x1
225x10x2
135x20x2

DB curl
35x10x2

BW-114kg/251lbs

Solid 80%er aside from not getting all the squat volume in. better to miss some work than miss a week.