Herc's Training Log

Training Logs
881

5/7/2016
Bench press
135x5
225x3
315x1
275x5x3

Spoto press
275x5x2
225x10

Incline DB press
75x12x3

Pressdown
somexsome

DB curl
35x10x3

6/7/2016
Deadlift
225x2
315x1
405x1
505x1-post injury PR

Paused Deads
405x3x4-got a small strain in the glute-ham tie-in and didn’t realise till last set

Pulldown
somex20x3

Standing Row
somex15x3

7/7/2016
OHP
95x5
135x5
155x2
185x1
205x1
220x1 PR+5lbs
185x3
135x8x3

Rear delt fly
35x15x3

Hammer curl
55x10x2

Pressdown
somexsome

Solid week so far, glute-ham tie in still sore, can’t bend over much, squatting isn’t painful though. going to give that till monday i think

882

9/7/2016
Bench press
135x5
225x3
275x1
315x5-getting back to where we should be.

Spoto press
275x5x3

883

6/8/2016
Bench press
135x5
185x3
225x3
295x1
235x5x5-very light

Incline DB press
70x10x3

DB curl
40x10x2

bw squats-some betweeen sets, working on making squatting a comfortable movement again.

8/8/2016

Squat
135x5
225x2
275x1
335x1-Mad easy Started moving the weight slightly toward the front of the foot, feels much stronger out of the hole.
300x3x5-paused

Leg press Dead stop
4pps x10
5pps x10x2

Leg curl
45x20x2

DB curl
40x10
35x10

BW-117.5kg

884

9/8/2016

Bench press
155x5
205x3
275x1
305x1
255x5x6

Static hold
405x15 sec

3 board press
315x5

Incline DB press
75x12x3

Standing cable row
Stack+45 x15x3

Pressdown
110x20x2

DB curl
35x10x2

BW-117kg/258lbs

Solid day, not feeling too creaky.

885

10/8/2016
Deadlift
425x1
355x5x5

RDL
225x10x2

T-Bar row
135x20x2

DB curl
40x10x2

BW-116.7kg

Solid 80%er, right glute still a touch tender but not bad.

886

11/8/2016

OHP
135x5
155x2
175x1
185x1
165x10
add belt
165x10x3

Viking press
90x10x3

Shrug
500x5
585x5x2
500x5x2

Bent laterals
35x15x3

T-Bar row
135x20x3

DB curl
45x10x2

BW-116.5kg

Solid 80%er, felt really good tonight in spite of the heat.

887

12/8/2016

Squat
135x10x4

Just coming in to loosen the hips. felt pretty ok.

888

13/8/2016

Bench press
205x3
255x2
295x1
315x4

Static holds
405x15x2

Slanger bench
335x3x2

Spoto press
225x10x2

Incline DB press
75x15x3

Hammer curl
70x6x2
35x20

Pressdown
Stack x20
100x30

BW-114.5kg/252lbs

Solid 80%er, arms a bit sore

889

15/8/2016

Squat
355x1
315x5x2

Leg press
5ppsx8x2

Leg curl
45x20x2

16/8/2016
Bench press
165x5
215x3
275x1
315x1
350x1-nice and smooth.

Spoto press
275x5x5

3 board press
315x5
315x7

Incline DB press
75x15x2

Hammer curl
75x6x2
35x20

Solid days, squatting needs more attention though.

890

17/8/2016

Deadlift
225x3
315x2
405x1
445x1
385x4x4

RDL
225x12x2

pulldown
somex20x3

Pull-up
bwx5x3

Hammer curl
75x6x2
35x20

BW-114kg/251lbs

Solid day.

18/8/2016
OHP
95x5
135x5
155x3
185x1-nice and light
165x5x5-paused strict reps
135x10x2

Bent Laterals
35x15x3

BW-114kg/251lbs

Solid 80%er, didn’t really have time to get much more in.

891

20/8/2016
Bench press
315x3x3

Spoto press
225x10x2

Db curl
somexsome

892

Missed a bunch of training posts, most recently finished a peaking block, did skills evaluation.

Results
Squat

1st-375-good lift, light and fast
2nd-420-good lift, way too deep. still fast
3rd-455-good lift, 30lb PR all time. though not at my strongest, still think i had more when i was still squatting lowbar.

Bench

1st-320-good lift, light and fast
2nd-350-good lift, still fast
3rd-375-good lift, slow, bit of a grind but at no point was i concerned about missing this.

Deadlift-hasn’t been feeling great, almost like i have a small strain in right glute-ham tie-in

1st-455-good lift, very easy
2nd-500-good lift, still not bad
3rd-N/A called it there, not worth risking injury since i’m normally about 100lbs ahead of the squat at a given time.
assuming 555 max.

Sheiko Day 1

4/10/2016

Squat
185x5
225x5x2
275x5x5-feelin pretty good

Bench press
135x5
185x5
225x4x2
255x3x2
275x3x5
255x4x4
225x5
185x5

DB curl
35x10x2

Solid 80%er, felt real good this day, bit rushed though

5/10/2016
OHP
95x5
135x5
155x3x2
165x3x5
155x4x4
135x5
115x5

T-Bar row
135x20x3

V-Press
90x15x3

Bent flys
35x15x3

Shrug
495x5x5

DB curl
50x10
40x10

Solid 80%er, feeling pretty good

6/10/2016

Deadlift (Paused)
225x4
275x4
335x3x2
365x3x4

Deadlift
405x3x4
365x4x2
315x5x2

RDL
225x10x2

Pull-up
x5x3

DB curl
40x10x2

Solid 80%er, got the work in but wasn’t feeling great.

893

7/10/2016

Bench press
135x5
185x5
225x5
255x4
275x3x2
285x2x2
275x3x2
255x4

Spoto press
225x10x2

Seated Cable row
stack+90 x15x3

Pressdowns
120x20x3

Hammer curl
65x10
55x10x2

BW-112.5kg/248lbs

Solid 80%er, left arm a tad shaky, not sure why but seems to be something to do with shoulder, not terrible after first rep of each set though.

894

8/10/2016

Squat
135x5
185x5
225x4
275x3x2
295x3x5

GM
135x10x3

Pull-up
x5x3

DB curl
35x10x3

BW-112kg/247lbs

Soldi 80%er, left hip a bit tight, but not bad.

895

10/10/2016

Squat
135x5
185x5
225x4
275x3x2
315x2x5

Bench press
135x5
185x5
225x4
255x3x2
285x3x5
225x20

Pull-up
x5x3

Pressdown
120x20x3

DB curl
40x10x3

BW-111.5kg/246lbs

Solid 80%er, everything feeling pretty decent, less pain in leg than previous, need to remember to use atlas stones to roll quad/hip flexor.

896

11/10/2016

OHP
110x5
135x4
155x3x2
175x3x5

T-Bar row
180x15x3

V-Press
90x15x3

Rear laterals
35x15x3

Shrug
545x5x5

DB curl
40x10x3

BW-111.5kg/246lbs

Solid 80%er, nothing bothering me much today.

897

12/10/2016

Deadlift (Paused)
225x3
315x3x2
365x3x4

Deadlift
385x3x4
365x3x2

RDL
315x8x2

Pull-up
x5x3

Hammer curl
55x10x2

BW-111.5kg/246lbs
Solid 80%er, low back tight on one side making pulls interesting, thinking on adding another pull day later in the week.

898

13/10/2016

Bench press
135x5
185x5
225x4
255x3x2
285x2x2
275x3

Spoto press
225x20

Pull-up
x5x3

Seated Row
stack+45 x15x3

DB curl
40x10x2

BW-111kg/245lbs

Solid 80%er, no issues on bench today.

899

14/10/2016

Squat
135x5
185x5
225x4
275x3x2
315x2x5
275x4x4
225x5x2
185x5

Pull-up
x5x3

Hammer curl
55x10x2

BW-111.5kg/246lbs

Solid 80%er, bit stiff but not bad overall.

900

17/10/2016

Squat
135x3
185x5
225x4
275x3
295x3x2
335x2x4
315x3x4
275x3x2
225x3

Bench press
185x5
225x4
255x3x2
295x3x6

Pull-up
x5x3

DB curl
40x10x2

BW-110.5kg/244lbs

Solid 80%er, things feeling pretty decent.