Herc's Training Log

18/8/2017

Squat
135x2
225x2
285x4x4-did not feel great.

Bench press
135x5
225x2
275x2x2

Spoto press
225x10x2

Machine row
stackx10x2

ez curl
60x30x2

BW-109kg/240lbs

Solid 80%er, things feeling decent aside from squat today

21/8/2017

Squat
135x3
225x2
250x2x6

Bench press
135x5
225x12
135x20

EZ curl
60x20x2

BW-110kg/242lbs

Solid 80%er, things moving well

22/8/2017

OHP
95x5
155x1
175x1
155x2x2
135x5x3

Push press
185x1x3

Paused Deadlift
315x5x3

Pull-up
x5x2

RDF
35x15x2

Shrug
495x10x3

EZ curl
50x30x2

BW-110kg/242lbs

Solid 80%er, things feeling decent

23/8/2017

Squat
135x2
225x2
275x1
300x3x3
225x3

Bench press
135x3
225x2
275x2x2
225x13

EZ curl
60x20x2

BW-110kg/242lbs

Solid 80%er, things moving well.

24/8/2017
Paused Deadlift
385x3x5

OHP
110x10x3

Squat
250x2x6

Pull-up
x5x2

EZ curl
70x20x2

BW-110kg/242lbs

Solid 80%er, got to train at Dynamo barbell in Ottawa, also got to hang out and talk with one of my long time Idols, Jay Nera, who even gave me a gym bag full of swag when i was getting ready to leave, super nice guy.

28/8/2017

Squat
135x3
225x2
275x1
315x2x2
225x2x5

Bench press
135x5
225x2
275x1
225x10x3

Pull-up
x5x2

EZ curl
70x20x2

Pressdown
80x20x2

BW-110kg/242lbs

Solid 80%er things feeling good

29/8/2017

OHP
95x5
135x2
155x1
175x1
145x5x2
135x5

Push press
175x3x3

Deadlift
225x3
315x5x3

BB row
225x10x3

RDF
35x15x2

EZ curl
70x20x2

shrug
495x10x3

BW-110kg/242lbs

Solid 80%er, things feeling decent today, hoping that continues

30/8/2017

Squat
135x3
225x2
250x2x6-looking better

Bench press
135x5
225x2
275x5
275x2x3

Spoto press
225x6x2

Wide grip bench
135x20

Pull-up
x5x2

Pressdown
80x20x2

EZ curl
55x30x2

BW-110kg/242lbs

Solid 80%er, things feeling good today.

31/8/2017

Paused Deadlift
225x2x3
315x1x3
365x3x5
405x1-lost groove, wasn’t going to try a second
405x2x2

RDL
405x5x2

OHP
105x10x5

Pull-down
stack+green band x15x3

RDF
35x15x2

Shrug
495x10x3

EZ curl
60x20x2

BW-110kg/242lbs

Solid 80%er, things moving well, 405 hasn’t felt light for a few months.

1/9/2017

Squat
135x3
225x1
245x2
275x2x5

Bench press
135x5
225x2
295x1
add slanger
295x3x3

Spoto press
225x8x2
135x20

Standing row
stackx15x3

EZ curl
60x20x2

BW-110kg/242lbs

Solid 80%er, things feeling ok, squat needs work like always

4/9/2017

Squat
135x3
225x2
275x2x5
225x4- Pointed toes out more, squat looks and feels better, thinking this will be a permanent change

Bench press
135x5
185x5
225x2
275x2x5

Spoto press
185x10x5

Leg press
3ppsx10x5

BB row
225x12x3

Pressdown
100x20x2

EZ curl
55x30x2

BW-111kg/244lbs

Solid 80%er, things feeling decent.

5/9/2017

OHP
95x5
135x2
155x1
175x1
155x2x3
135x5x3

Push press
185x3x2

Deadlift
225x1
315x2
405x1
455x1x2

Paused DL
365x3x3

Pull-up
x5x2

RDF
35x15x2

EZ curl
70x20x2

Shrug
495x10x3

BW-110kg/242lbs

Solid 80%er, things moving well.

6/9/2017

Squat
135x3x3
225x2
225x5x5

Leg press
3pps x15x3

Bench press
135x5
225x10x5-recent volume PR

Spoto press
185x10x2

BB row
225x12x2

EZ curl
60x25x2

Yoke walk
360x100ft x10

BW-111kg/244lbs

Solid 80%er, things moving well

7/9/2017

Yoke walk
360x100"x10

OHP
115x10x5

Paused Deadlift
135x3
225x2
315x2
405x2x9

RDL
405x5x2

Machine row
stackx10x2

RDF
35x15x2

EZ curl
60x25x2

Shrug
495x10x3

BW-111kg/244lbs

Solid 80%er, things moving well. Deads felt pretty good.

8/9/2017

Squat
135x3x3
225x2
275x1
295x1
245x2x6

Bench press
135x5
225x1
275x1
245x10-recent PR

Spoto press
185x10x2

Pull-up
x5x2

Pressdown
80x20x2

DB curl
35x15x2

BW-111kg/244lbs

Solid 80%er, things feeling decent, really sore though.

11/9/2017

Squat
135x1x3
225x2
285x2x6
315x1x3
275x1x3
225x2x3-fighting with form on these.

Bench press
135x5
225x2
275x1
295x1
315x1
245x5x5

Spoto press
185x10x2

Pull-up
x5x2

BW-111kg/244lbs

Solid 80%er, things moving well, really trying to dial in the squat form, think i might need to start stretching the quads prior to training. and just in general.

12/9/2017

OHP
95x5
135x1
155x1
175x1
155x6-felt like i nearly had one more, this is getting better,
135x5x2

Pause Deads
225x2
315x1
365x3x3

RDF
35x15x2

EZ curl
70x20x2

Shrug
495x10x3

BW-111kg/244lbs

Solid 80%er, things feeling decent.

13/9/2017

Squat
135x3x2
225x2x2
275x1
315x1x2
275x2x5
225x5

Bench press
135x5
255x1
235x10x3

BW-111kg/244lbs

Solid 80%er, things feeling good.

14/9/2017

Paused DL
225x2
315x2
425x2x6

RDL
425x5x2

OHP
120x10x4
95x10

BB row
225x10x3

RDF
35x15x2

Pressdown
80x20x2

Hammer curl
55x5

EZ curl
50x35

BW-111kg/244lbs

Solid 80%er, things feeling good

15/9/2017
Morning

Squat
135x3x3
225x2
275x1
315x1

Bottom half squat
135x3x6
185x3x3
225x3x2

Squat
225x3x6
275x1
315x1-looked much better.

Afternoon

Bench press
135x5
185x3
225x1
295x1
275x7-recent PR, puts me about 340.

Spoto press
225x8x4

Wide grip press
135x20x2

squat
135x3
225x3
275x1
225x5x3

Pull-up
x5x2

BB row
225x10
315x5x2

Pressdown
100x20x2

Hammer curl
55x5
35x20

BW-111kg/244lbs

Solid 80%er. things feeling good today, think i have the squat nearly figured.

18/9/2017

Squat
135x3x3
225x2
275x1
315x1
275x3x8

Bench press
135x2
225x1
295x1
275x2x5

Spoto press
225x8x2

Pull-up
x5x2

Pressdown
90x20x2

DB curl
40x15x2

BW-111kg/244lbs

Solid 80%er, thinking the more upright squatting will take some more work, going to push what feels strongest for now.