T Nation

Herc's Training Log


#921

18/11/2016

Squat
185x3
225x3
275x3
335x2
335x1
225x3x3

Bench press
185x5
225x4
245x3
285x3x6

Solid 80%er for bench, squats really painful. legs hurt quite a bit, hips feeling better though. exhausted today.


#922

21/11/2016

Squat
185x5
225x3
275x3x2
315x3x2
335x2x2
355x2
315x2x4

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

Pull-down
somex15x3

DB curl
35x10x3

BW-108kg/238lbs

Solid 80%er, tried some light front squats, no pain in hip flexors, think i may have found the problem... if this is the case i will be elated, and upset that it took so long to correct this.


#923

22/11/2016

OHP
95x5
135x5
155x3x2
185x3x2
195x2x2
185x3x2

T-bar row
135x20x3

Viking press
90x12x3

rdf
35x15x3

db curl
35x10x3

Shrug
495x5
585x5x3
495x10x2

bw-109kg/240lbs

Solid 80%er, got our work in.


#924

23/11/2016

Deadlift
225x3
315x3
365x3x2
385x3x2
415x2x3-all pulls feeling really good today.

RDL
315x8x3

Leg curl
45x20x3

pull-up
x5x3

db curl
35x10x3

BW-108.5kg/239lbs

solid 80%er, No pain on the pulls. remembering to press off the floor.


#925

28/11/2016

Squat
185x3
225x3x2
275x2,4,6,8,7,5,3
225x5x3

Bench press
185x5
225x5
255x3x2
295x2x2
315x2x4
225x10x2

curls
somex15x2

Pressdown
somex20x2

BW-109kg/240lbs

Solid 80%er, felt alright today. bench feels strong, squat a bit unstable. may switch to exclusively doubles/triples for a while.


#926

29/11/2016

OHP
135x4x3
155x3x2
185x2x2
165x3x3
165x4
135x8x4

T-bar Row
160x15x3

RDF
35x15x3

DB curl
35x10x2

Shrug
585x5x5

BW-108kg/238lbs

Solid 80%er, elbow feels fairly crappy still, a bit better day to day though. need to back off from the heavy overheads for a bit and focus on repping lighter stuff.


#927

30/11/2016

Deadlift
225x3
315x4x3
365x3x4
440x2x4
385x3x2
365x4

RDL
315x8x2

Seated Leg curl
45x20x3

Pull-up
x5x3

DB curl
35x10x2

BW-107.5kg/237lbs

Solid 80%er, pulls feeling real solid.


#928

1/12/2016

Squat
135x3
185x2
225x2
275x2
295x2x8

Bench press
185x5
225x4x2
255x3x2
285x2x6

Spoto press
225x10x2

BW-106.5kg/235lbs

Solid 80%er, squat technique getting better. bench a touch rough today but we're pretty far into the accumulation.


#929

5/12/2016

Squat
135x2
185x3
225x3
275x1
305x2x8

Bench press
185x5
225x4
245x3x2
285x2x2
325x1x3
275x5x4

Spoto press
225x10x2

BW-107kg/236lbs

Solid 80%er, feeling pretty decent.


#930

7/12/2016

OHP
115x5
135x4x2
155x3x2
185x2x2
135x8x4

Klokov press
95x10x3

Tbar row
160x15x3

RDF
35x15x3

DB curl
35x10x3

Shrug
585x5x5

BW-107kg/236lbs

Solid shoulder day, 80%er

8/12/2016

Deadlift
225x3
315x3x4
415x2x4
365x3x2

RDL
315x8x3

pull-up
x5x3

DB curl
35x10x2

Leg curl
90x12x3

BW-106kg/234lbs

Solid 80%er, think i've finally figured out the leg problem. left quad shakes at a specific angle. which is about where i start my pulls.


#931

9/12/2016

Squat
315x2x8

Bench press
185x5
225x4
255x3x2
275x3x2
315x1x2
275x3x3

Spoto press
225x10x2

BW-107kg/236lbs

Solid 80%er, some issues with the left leg.

12/12/2016

Squat
185x3
225x2
275x2
325x1
225x5x5-backing off for a bit to make some form corrections. hopefully will correct the pain i've had in the legs for a while now.

Bench press
185x5
225x4x2
245x3x2
275x3x2
285x3x3
275x3x3

Spoto press
225x10x2

BW-106.5kg/235lbs

low end 80%er, felt kinda crappy all day.


#932

13/12/2016

OHP
135x3
155x1
175x1
135x8x5

Klokov press
115x5
125x5
135x1- pretty easy
95x10x3

T-bar row
180x15x3

RDF
35x15x3

DB curl
35x10x2

Shrug
585x5x5

BW-106.5kg/235lbs

Solid 80%er, good session, shoulders feeling good


#933

14/12/2016

Deadlift
225x3
315x3x3
405x2x4
315x5x3

RDL
315x8x3

Pull-up
x5x3

BW-106kg/234lbs

Solid 80%er, found some issues i'm going to need to work on.

15/12/2016

Bench press
185x5
225x4
245x3x2
285x3x5
245x5x5

Spoto press
225x10x2

pull-up
x5x3

Alternating ankle mobility stretches with squat singles

Squat
225x1x15

BW-106.5kg/235lbs

Solid day, thinking the ankle mobility is actually causing the problem for my left quad. watching the videos i can see the ankles collapse about midway down, losing tightness at the bottom, on the way up i can see where the ankle corrects itself on the way up, and the quads re-engage.


#934

19/12/2016

Squat
135x3
225x3x5

Bench press
185x5
225x4
245x3x2
285x3x2
315x2x4

Pull-up
x5x3

Pressdown
x20x2

BW-106kg/234lbs

Solid 80%er, had a small pop in low back while squatting, but was able to use more quad than before, going to have a stiff back for a few days but it's happened before.


#935

20/12/2016

OHP
95x5
145x3
175x1
145x8x4

Klokov press
95x10x4
135x4 PR+3reps

RDF
35x15x3

Pull-up
x5x3

DB curl
35x10x3

Pressdown
80x20x3

BW-106kg/234lbs

Solid 80%er, back stiff, but not too bad, not sure about pulling tomorrow but will see after tensing tomorrow @work


#936

21/12/2016

Bench press
185x5
225x5
275x4x4

Spoto press
225x10x2

Pull-up
x5x3

BW-105.5kg/233lbs
Solid 80%er, not much work to be done since i can't really put much weight on the back bent over, feels better though, going to give it till monday then try to squat.


#937

Wow, that's a 6 year log.


#938

Jasmincar-Yeah, it's been a while.

26/12/2016

Squat
135x5
225x3x5

Bench press
185x5
225x3
245x3x2
275x2x3

Pull-up
x5x3

BW-105kg/231lbs

Solid 80%er, going to relax on the squat a bit till shoes come in.


#939

27/12/2016

Strict OHP
95x5
135x3
155x1
145x5x8

Klokov press
105x10
95x10x2

T-bar Row
180x12x3

RDF
35x15x3

DB curl
35x10x2

BW-106kg/234lbs

Solid 80%er, decided to drop shrugs till the elbow feels better.


#940

28/12/2016

Deadlift
225x3
315x1
345x1
325x5x8

BW-106kg/234lbs

Low end 80%er. didn't really feel great