T Nation

Herc's Training Log


#901

18/10/2016

Strict OHP
110x5
130x4
145x3x2
165x3x6

T-Bar row
180x15x3

Viking press
90x15x3

Speed Deads
315x1x10+ (lost count, felt great though)

Bent Laterals
35x15x3

Hammer Curls
55x10x2

Shrugs
545x5x5

BW-111Kg/245lbs

+10%er today, Felt awesome, literally everything felt great, energy was better than usual, back finally feels decent too. pretty happy and looking forward to training again


#902

19/10/2016

Deadlift
225x3x2
315x3x2
335x4x2
385x3x2
440x2x4
365x3x3
315x3x2

RDL
315x8x2

Leg curl
55x20x3

Pull-up
x5x3

Seated Row
stack+2plates x15x3

DB curl
40x12x3

BW-110.5kg/243.5lbs

Solid 80%er in spite of lack of sleep. feeling decent and deads feeling much better.


#903

20/10/2016

Bench press
185x5
225x4
255x3x2
285x3x7

Spoto press
225x20

Incline DB press
65x15x3

Pressdown
120x20x3

Hammer curl
55x10x3

BW-111kg/244lbs

Solid 80%er. arms aching a bit but not bad. bench feeling ok.


#904

24/10/2016

Squat
185x5
225x4
275x3x2
315x3x5
225x5x2
185x5

Bench press
205x5
225x4
275x4x5

Spoto press
225x20

Pull-up
x5x3

Pressdown
110x20x3

DB curl
40x10x3

BW-112kg/247lbs

Solid 80%er, things are feeling good.


#905

25/10/2016

OHP
125x5
145x5x2
165x3x2
175x2x2
165x3x2
145x5x2
135x8x2
125x5

T-bar row
180x15x3

Viking press
90x15x3

Bent flies
35x15x3

DB curl
35x10x3

Shrug
545x5
635x5x4

BW-110kg/242.5lbs

Solid 80%er, shoulders feeling good, shrugs feeling light.


#906

26/10/2016

Deadlift
225x3x2
315x3x2
385x3x2
415x2x3
385x3x2

RDL
315x8x3

Pull-up
x5x3

Leg curl
70x12x3

Hammer curl
65x10
55x10x2

BW-109.5kg/241lbs

Solid 80%er, deads feeling good, no pain today in either hip, some stiffness in the low back though.


#907

27/10/2016

Bench press
185x5
225x4
255x4x2
285x3x2
315x2x2
285x3x2
255x4x2

Spoto press
225x20

Pull-up
x5x3

Seated Row
stack+45 x15x3

Pressdown
80x20x3

DB curl
35x10x3

BW-109.5kg/241lbs

Solid 80%er, feeling good, back feels solid, arms a touch achy though.


#908

28/10/2016

Squat
135x3
185x4
225x3
275x3x2
315x3x6-felt awful, stiff and sore today.

Pull-up
x5x3

Rope hammer curl
somex20x3

BW-109kg/240lbs

Solid 80%er, not particularly pleasant but not soul crushingly awful today.


#909

31/10/2016

Squat
185x5
225x4
275x3x2
315x3x5
295x3x5
225x5x2

Bench press
185x5
225x4x2
255x3x2
285x3x5
250x5x5
225x10

Pull up
x5x3

BW-110kg/242lbs

Solid 80%er, most work i've done in one session in ages. just destroyed. took a full 2hrs without wasting time.


#910

1/11/2016

OHP
95x5
135x4x2
155x3x2
175x3x4
155x5x5
135x5

T-bar row
180x15x3

Viking press
90x15x3

Bent flys
35x15x3

DB curl
35x10x3

Shrug
635x5x5

BW-110kg/242lbs

Solid 80%er, one shoulder a bit stiff, need to do more stretching to open it up


#911

2/11/2016

Deadlift
225x4
315x4x2
365x3x2
385x3x5
440x2x4
385x3x3
365x3x2

RDL
315x8x3

Leg curl
70x15x3

DB curl
35x10x3

BW-110kg/242.5lbs

Solid 80%er, right leg bothering me a tad, might bring training max down a bit for deads to work technique for a month or so.


#912

3/11/2016

Bench press
185x5
225x4x2
255x3x2
285x2x6

Incline DB press
55x20x3

Row machine
somex20x3

Pulldown
somex20x3

Rope hammer curls
100x20x3

BW-109.5kg/241lbs

Solid 80%er, arm a bit less sore, back stiff. legs feel much better after rolling the hell out fo them before the gym.


#913

4/11/2016

Squat
135x3
185x5
225x4x2
275x3x2
315x3x5
275x4x4
225x5x2

Pull-up
x5x3

Rope hammer curl
some x20x3

BW-110kg/242.5lbs

Solid 80%er, bit run down but otherwise not bad,


#914

7/11/2016

Squat
135x3
185x5
225x4x2
275x3x2
315x2x2
355x1x3
315x2x4
275x3x2
225x4x2
185x5

Bench press
185x5
225x4x2
255x3x2
285x2x6

Spoto press
225x20

Pull-up
x5x3

Pressdown
80x20x3

BB curl
70x15x3

BW-110kg/242.5lbs

Solid 80%er, arm feels better, not great but better. legs still stiff though.


#915

8/11/2016

OHP
95x5
135x4x2
155x3x2
185x2x6

T-bar row
160x20x3

V-press
60x15x3

Bent laterals
35x15x3

DB curl
35x10x3

Shrug
585x5x5

BW-110kg/242.5lbs

Solid 80%er, top sets on OHP feel heavy, but havent' touched that weight in a while. otherwise pretty good.


#916

9/11/2016

Deadlift
225x4x2
315x3x3
365x3x7
385x3x5

Block pull
315x6x3

Pull-up
x5x2

Pulldown
stack+90x20x2

Leg curl
70x15x3

Rope hammer curl
somex20x3

BW-110kg/242.5lbs

Solid 80%er, fastest deadlift workout in a while. right glute still a touch off.


#917

10/11/2016

Bench press
185x5
225x4x2
255x3x2
285x2x5
275x2x5
225x4x2

Pressdown
somex15x3

DB curl
35x10x3

BW-109.5kg/241lbs

Real low end 80%er, got the work in but significant pain in the arms, generally feeling crappy.


#918

14/11/2016

Squat
185x5
225x4x2
275x3x2
315x3x5
250x6x4
225x5x2

Bench press
185x5
225x4x2
255x3x2
285x3x5
275x4x4
225x10

Hammer curl
35x15

BW-110kg/242.5lbs

Solid 80%er, squats feeling real good, hip not causing issues today, thinking i need to stretch the glute more regularly, and getting 2 consecutive rest days seems to have helped greatly.


#919

15/11/2016

OHP
135x5
135x4x2
155x3x2
185x3x5
165x4x4
135x10

V press
60x15x3

T-bar row
135x20x3

Bent fly
35x15x3

DB curl
35x10x3

Shrug
585x5x5

BW-110kg/242.5lbs

Solid 80%er, feeling pretty good.


#920

16/11/2016

Deadlift
225x4
315x3x3
385x3x3
415x4x4
365x3x2

RDL
315x8x2

Pull-up
x5x3

DB curl
35x10x3

BW-110kg/242.5lbs

Solid 80%er, feeling decent, hips bit tight though.