Herc's Training Log

Training Logs
1102

19/20/2017

OHP
95x5
135x1
155x1
175x1
155x6
155x3x5 clusters
135x5

Klokov press
95x10x2

Paused DL
225x2
315x1
365x3x3

BB row
225x10x3

RDF
35x15x2

Shrug
495x10x3

DB curl
40x15
35x15

BW-111kg/244lbs

Solid 80%er, pulls and OHP feeling really good.

20/9/2017

Squat
-bunch of messing around, playing with stance and foot position
with ~135-225
Finally found my squat stance, wide-ish with toes out, lets me actually squat without that
weird hip movement i’ve been fighting forever, and doesn’t cause IT band pain
185x5x3

Bench press
135x5
225x1
275x1
235x10x2
235x8

BW-111kg/244lbs

Solid 80%er, things feeling better.

1103

21/9/2017

Deadlift
225x1x2
315x1
405x1
455x1-add belt
525x1-not terrible, had 15-30lbs on this, using 535 as training max to make sure we aren’t going to beat ourselves down

RDL
405x5x2

OHP
95x5
120x10x5

Standing cable row
stackx15x3

RDF
35x15x2

Pressdown
100x20x2

Hammer curl
55x10

Db curl
35x15x2

EZ curl
55x30

BW-111kg/244lbs

Solid 80%er, things feeling pretty good, no pain or technical problems on the Deads either, very pleased.

1104

22/9/2017

Squat
135x3x2
225x1
275x1315x1
225x5x3

Front squat
135x5x2

Bench press
135x5
225x1
add blue slanger
315x3x3

Spoto press
185x10x5

T-bar row
135x20x3

EZ curl
60x25x2

BW-111kg/244lbs

Solid 80%er, things moving well, front squats may need to be part of the warmup since they seem to force me to squat properly

1105

25/9/2017

Front squat
barx3
95x5
135x4

Squat
135x3
225x2
275x1
225x5x5-felt pretty good.

Bench press
135x5
225x1
255x1
220x5x5-Very fast and easy.

Spoto press
185x10x5

Pull-up
x5x2

Hammer curl
55x10

DB curl
35x20

BW-115.5kg/255lbs

Solid 80%er, things feeling good, need to drop some weight. hadn’t weighed in in a while.

1106

26/9/2017

OHP
95x5
135x1
155x1
175x1
155x3x5 clusters
120x5x5

Seated DB press
55x10x2

Pause DL
225x2
315x1
365x3x3

Standing cable row
stack x15x3

RDF
35x15x2

Shrug
495x10x3

EZ curl
60x25x2

BW-115.5kg/254lbs

Solid 80%er, didn’t feel great but weights moved well

1107

27/9/2017

Front squat
95x3
135x3

Squat
135x5
185x2
225x1
245x2x6

Bench press
135x5
225x10x3

Pull-up
x5x2

Leg press
3pps x10x3

Pressdown
100x20x2

Hammer curl
55x10

DB curl
35x20

BW-114kg/252lbs

Solid 80%er

1108

28/9/2017

Deadlift
225x2
315x2
405x1

Paused DL
325x5x5

RDL
325x10x2

BB row
325x5x3

OHP
115x10x5

RDF
35x15x2

Hammer curl
55x10

DB curl
40x15

BW-113.5kg/250lbs

Solid 80%er., things moving well.

1109

29/9/2017

Front squat
95x3
135x3

Paused squat
135x3
185x2
245x2x6

Bench press
135x5
225x2
Add slanger
315x3x3

Leg press
4pps x10x3

Incline Db press
65x10x3

Pressdown
90x20x2

Hammer curl
55x10x2

BW-113.5kg/250lbs

Solid 80%er, things moving well.

1110

2/10/2017

Squat
135x3
225x2
275x1
240x5x5

Front squat
135x5x3

Bench press
135x5
185x3
225x1
255x1
205x5x5

Spoto press
185x10x5

Leg press
4ppsx10x3

pull-up
x5x2

Hammer curl
55x10

DB curl
35x20

BW-113.5kg/250lbs

solid 80%er, things moving well.

1111

3/10/2017

OHP
95x5
135x2
145x1
165x1
145x3x4 clusters x3

Seated Db press
55x10x2

Paused DL
365x3x3

Rubish row
365x5x2

RDF
35x15x2

Supinated DB press
35x10x2

EZ curls
60x20x2-strict

Shrug
495x10x3

BW-114kg/253lbs

Solid 80%er, things feeling good.

1112

5/10/2017

OHP
115x10x5

Paused DL
225x2
315x2
405x1
325x5x5

RDL
325x10x2

Pull-up
x5x2

Hammer curl
55x10

DB curl
40x15

BW-114kg/252lbs

Solid 80%er, right glute-ham tie-in a bit sore today, going to take it easy tomorrow on the squats, mebbe do front squats in stead, no leg press.

1113

6/10/2017

Front squat
95x5
135x5x5-these feel better every time

Bench press
135x5
185x3
225x2
275x1
320x1x4
275x3
225x5

Pressdown with band
x20x2

Face pulls x15x2

BW-114kg/252lbs

Solid 80%er, went easy on things today hopefully right glute will be fine by monday/tues.

1114

10/10//2017

Front Squat
95x5
135x3

Squat
135x3
225x2
285x1
255x5x5

Front squat
135x5x3

Bench press
135x5
185x2
225x1
275x1
225x5x5

Spoto press
185x10x3

DB curl
40x15x2

BW-115kg/253lbs

Solid 80%er, things moving well

1115

11/10/2017

Front Squat
95x5
135x5x5

Bench press
135x5
225x2
315x1
275x3
225x5x2

Wide grips
135x20x2

db row
140x5
100x10x2

Pressdown
100x20x2

Hammer curl
55x10

Db Curl
35x20x2

BW-115kg/253lbs

Solid 80%er, things going well.

1116

13/10/2017

Deadlift
2253
3152
4251
3505*5 Bit of twinge in right glute-ham tie-in, rolling it seems to help

RDL
31582

OHP
115105

BW-115kg/253lbs

Solid 80%er, things moving well

14/10/2017

Front squat
955
1355*5 really starting to enjoy these.

Bench press
1355
2252
27526

Spoto press
22553

T-bar row
160103

Pressdown
80202

BW-115kg/253lbs

Solid 80%er, things moving well, front squat seems to be really helpful for knee tracking.

1117

16/10/2017

Front Squat
95x5
135x3

Squat
135x3
225x2
290x1
265x5x5

Front squat
135x5x5

Bench press
135x5
225x2
280x1
240x5x5

Spoto press
185x10x5

BB row
315x5x3

Hammer curl
55x10x2

Pressdown
80x20x2

BW-115kg/253lbs

Solid 80%er, things feeling good.

1118

17/10/2017

OHP
95x5
135x1
155x1
175x1
155x(3x5)x3
135x5x3

Seated Db press
55x10x2

Deadlift
225x1
315x1
365x3x3

BB row
315x5x3

RDF
35x15x3

Ez curl
70x20

Bw-115kg/253lbs

Solid 80%er, things feeling good.

1119

18/10/2017

Front squat
135x5x5

Bench press
135x5
225x3
295x1
265x8

spoto press
225x8x3

Wide grip bench
135x20x2

BB row
315x5x3

Hammer curl
55x10x2

PRessdown
80x20x2

BW-115kg/253lbs

Solid 80%er, things feeling good today.

1120

19/10/2017

OHP
95x5
115x10x5

Klokov press
95x10x3

Front squat
95x5
135x5x5

Deadlift
225x2
315x1
435x1
375x5x5

RDL
315x8x2

BB row
315x5x3

RDF
35x15x2

DB curl
35x20x2

BW-115kg/253lbs

Solid 80%er, pulls feeling good

1121

20/10/2017

Front squat
95x3
135x5
185x4x4
135x5

Bench press
135x5
225x2
275x1
315x1
275x2x6

Spoto press
185x10x5

BB row
315x5x3

DB curl
35x20x2

BW-115kg/253lbs

Solid 80%er, things feeling good.