Herc's Training Log

HERC410 · March 8, 2017, 4:09am

7/3/2017

OHP

95x5
135x2
165x1
150x5x2
135x5x2

Klokov press
95x10x2

Pull-up
x5x3

RDF
35x15x3

Hammer curl
25x12x5

Shrug
495x5x5

BW-108kg/238lbs

Solid 80%er, just backing off a tad on volume for shoulders for a bit.

HERC410 · March 9, 2017, 3:35am

8/3/2017

Deadlift to knee
225x5
315x5x5

DL off 3" block
315x5x3

RDL
315x10x3

Deadlift-Row
315x5x3

Leg curl
45x20x2

Hammer curl
30x12
25x12x3

Farmers walk
160x100"x5

BW-108kg/238lbs

Solid 80%er, felt pretty decent today. leg felt the best it has in a long time. thinking its the lunges that helped. going to try adding a 5x5 just BW lunge after each workout, focusing on slower negatives and see if that helps the pain in the legs. also going to see chiro on friday about that.

HERC410 · March 9, 2017, 6:48pm

9/3/2017

OHP
95x5
115x1
135x1
120x8x5

Klokov press
95x10x2

Pull-up
x5x3

RDF
35x15x3

Shrug
495x5x5

Lunge
bw x5x5

BW-107.5kg/237lbs

Solid 80%er, legs starting to feel better.

HERC410 · March 14, 2017, 2:57am

13/3/2017

Squat
135x3
225x2x4-Leg still hurts at bottom, though less when i don’t push out as much

Lunge
x5x5

Leg Ext
1ppsx15x3.

Bench press
185x5
225x1
275x1
245x5x3
265x3x3

Spoto press
225x5x3

Hammer curl
25x12x3

Pressdown
80x20x3

BW-108kg/238lbs

Solid 80%er, new chiro seems to be helping with the leg, and bench, and my right arm feel much better after reintroducing hammer curls.

HERC410 · March 15, 2017, 2:44am

14/3/2017

OHP
95x5
135x1
155x2x4

Klokov press
95x10x2

Pull-up
x5x3

RDF
35x15x3

Hammer curl
25x12x3

Shrug
495x5x5

Lunge
bwx5x4

BW-108kg/238lbs

Solid 80%er, shoulders feeling good. Leg needs some work still.

HERC410 · March 16, 2017, 2:02am

15/3/2017

Deadlift to knee
225x5
335x5x5

3" Block pull
335x5x3

RDL
335x8x2

Pull-up
x5x2

Seated Row
stackx12
somex20

Leg curl
70x12x3

Lunge
x5x3

Hammer curl
25x12x3

BW-108kg/238lbs

Solid 80%er, Leg feeling decent, Right arm tennis elbow getting significantly better.

HERC410 · March 17, 2017, 2:58am

16/3/2017

OHP
95x5
115x10x4

Klokov press
95x10x2

RDF
35x15x3

Pendlay Row
225x5x3

Hammer curl
25x12x3

Shrug
495x5x5

BW-108kg/238lbs

Solid 80%er, fast one today.

HERC410 · March 21, 2017, 4:04am

20/3/2017

Squat
135x3
225x3x5
275x3-Tried sitting back more, not pushing knees forward as much, immensely more comfortable
guess we’re meant to squat this way.

Hack Squat
1ppsx10x3

Leg press
4ppsx10x3

Bench press
135x5
225x1
275x2x5
225x5

Spoto press
225x5x3

Hammer curl
25x15x3

BW-108kg/238lbs

Solid 80%er, leg felt much better with more sitback.

HERC410 · March 22, 2017, 3:19am

21/3/2017

OHP
95x5
135x1
165x1
155x2x5

Klokov press
95x10x2

RDF
35x15x3

Hammer curl
25x12x3

Shrug
495x5x5

BW-108kg/238lbs

Solid 80%er, shoulders feeling better.

HERC410 · March 23, 2017, 2:50am

22/3/2017

Deadlift to knee
225x3
315x3
355x5x5

3" block pull
355x5x3

RDL
355x8x2

T-bar row
135x20x3

Leg curl
45x20x3

Hammer curl
25x12x3

BW-108kg/238lbs

Solid 80%er, feeling pretty good thus far.

HERC410 · March 23, 2017, 4:45pm

23/3/2017

OHP
95x5
135x1
155x1
175x1x3
155x3
135x5

Klokov press
95x10x2

Pendlay row
225x5x3

RDF
35x15x3

Shrug
495x5x5

Lunge
x5x5

BW-107.5kg/237lbs

Solid 80%er, need to get used to pressing heavier weights overhead again.

HERC410 · March 28, 2017, 2:13am

27/3/2017

Lunge
bwx5x3

Squat
135x3
225x5x5- feels better with more sitback, still a bit touchy though.

Leg press
4pps x8x3

Bench press
135x3
225x1
275x1
225x5x5- fast and easy

Spoto press
225x5x2

Pull-up
x5x3

BW-107.5kg/237lbs

Solid 80%er, hoping to work back into squatting decent weight sometime soon.

HERC410 · March 30, 2017, 12:08am

28/3/2017

OHP
95x5
135x1
155x1
170x3 paused at chest.
155x2x5
135x5x2

KLokov press
95x10x2

T-bar row
180x15x3

RDF
35x15x3

Shrug
495x5x5

BW-107.5kg/237lbs

Solid 80%er, shoulders feeling stronger.

HERC410 · March 30, 2017, 3:37am

29/3/2017

Deadlift to knee
225x3
315x3
375x5x5

3" Block pull
375x5x3

RDL
375x8x2

DL stance box squat
135x5
225x3
275x2x2
225x5

Leg curl
70x15x3

Pull-up
x5x2
x8

BW-106.5kg/235lbs

Solid 80%er, things looking decent.

HERC410 · March 30, 2017, 5:23pm

3/30/2017

OHP
95x5
125x8x5

Klokov press
95x10x2

Pull-up
x5x2
x8

RDF
35x15x3

Shrug
495x5x5

BW-107kg/236lbs

Solid 80%er, shoulders feeling good.

HERC410 · April 4, 2017, 2:09am

3/4/2017

Squat
135x3
225x1
275x2x5

Bench press
135x5
225x1
275x1
245x5x5

Spoto press
225x5x2

Pull-up
x5x2
x8

BW-108kg/238lbs

Solid 80%er, bit rushed.

HERC410 · April 5, 2017, 2:36am

4/4/2017

OHP
95x5
135x1
155x1
175x1
155x3x3
135x5x2

Klokov press
95x10x2

T-bar row
180x15x3

RDF
35x15x3

Shrug
495x5x5

EZ curl
40x25x3

BW-108kg/238lbs

Solid 80%er, hoping the high rep curls help the elbow.

HERC410 · April 6, 2017, 3:16am

5/4/2017

Deadlift to knee
225x5
315x3
405x5x2

Deadlift
405x1x2
365x2x10

High box squat DL stance
315x5x5

GM
225x3x3
135x5-going to need to make these a staple again.

BW-108kg/238lbs

Solid 80%er. time to work on power off the floor. Hamstrings are good and technique is solid again.

HERC410 · April 6, 2017, 4:37pm

6/4/2017

OHP
135x5x3
115x8x2

Klokov press
95x10x2

Pendlay Row
225x5x3

RDF
35x15x3

EZ curl
50x20x3

Shrug
495x5x5

GM
225x5x3

Lunge
x5x3

BW-108kg/238lbs

Solid 80%er, mid back wasn’t collapsing on the GMs today, feels good man. Left leg also feels better.

HERC410 · April 11, 2017, 2:48am

10/4/2017
Squat
135x3
225x2x2
275x1
275x2x6 Paused

GM
225x5x2

Bench press
135x5
245x3
295x1
315x1
add slanger
345x1
315x2x2

Spoto press
225x5x3

Pull-up
x5x2

DB row
140x5x2

EZ bar curl
70x15x3

BW-108kg/238lbs

Solid 80%er, legs starting to feel a bit better.