T Nation

Herc's Training Log


#1162

28/12/2017

OHP
95x5
115x10x5-should increase to 120/125 next week

Seated DB press
55x15x2

Pull-up
x3x5

RDF
35x15x2

Shrug
495x10x3

BW-119kg/262lbs

Solid 80%er, press felt good, forgot to curl


#1163

29/12/2017

Squat
165x5
205x4
235x3
275x3x5

Bench press
185x5
205x6
225x6x4

Incline DB bench
55x20x2

BB row
315x8x3

Pressdown
80x20x2

DB curl
35x20x2

BW-119kg/262lbs

Solid 80%er, things moving well.


#1164

1/1/2018

Squat
135x3
165x5
235x5
255x5x5

Bench press
165x5
205x4
235x3
255x3x5
225x6x4
205x6
185x6

Incline DB press
55x20x2

BB row
315x8x3

Pressdown
80x20x2

DB curl
35x20x2

BW-120.5kg/265lbs

Solid 80%er, things moving well.


#1165

2/1/2018

OHP
95x5
135x3
155x1
175x1
165x2x2-not bad
145x5x3 Paused
145x4 Paused
95x10

Row machine
somex15x3

RDF
35x15x2

Seated DB press
55x15x2

Overhead tricep ext
60x10x2

DB curl
35x20x2

BW-119kg/262lbs

Solid 80%er, things feeling good, presses feeling strong.


#1166

3/1/2018

Paused Deadlift
225x3
315x3
405x1
365x3x5

Regular DL
405x3x4
365x3

RDL
315x8x2

Pull-up
x3x5

BW-118.5kg/261lbs

Solid 80%er, things felt a lot better once i’d gotten to 365 on the pause deads than prior.


#1167

4/1/2018

OHP
95x5
115x10x5

Seated DB press
60x15x2

Pull-up
x3x5

RDF
35x15x2

Row machine
somex15x2

Pressdown
somex20x2

DB curl
35x20x2

BW-118.5kg/261lbs

Solid 80%er, pressing feels really good right now, spent a couple mins sitting in a squat, finding the mobility work from wednesday seems to have helped a bit, can get into better squat already, now will see what friday brings when we actually squat some weight


#1168

5/1/2018

Squat
185x5
225x4
255x3
275x3x5-not bad.

Bench press
165x7
185x6
205x5
225x4
235x3x2
250x2x2
235x3x2
225x4
205x6
185x8
165x10

Incline DB bench
55x20x2

BB row
365x5x3

Pressdown
80x20x2

Hammer curl
55x10x2

BW-118.5kg/261lbs

Solid 80%er, things moving well.


#1169

8/1/2018

Squat
135x3x2
185x5
225x4x2
255x3x2
285x2x2
330x1x3
290x2x4
255x3x2
225x4
185x5

Bench press
185x5
205x4
235x3x2
275x2x6-All paused just off the chest, pretty easy
225x12

BB row
365x5x3

Pressdown
80x20x2

DB curl
35x20x2

Leg raise
x10x2

BW-120kg/264lbs

Solid 80%er, things feeling good.


#1170

9/1/2018
OHP
95x5
135x3
155x1
185x1-not bad, bit off balance
185x1-much better
155x3x3
135x5x3-paused at forehead
135x5x2

Seated DB press
60x15x2

Pull-up
x3x5

Seated row
150x12x3

RDF
35x15x2

DB curl
35x20x2

BW-119kg/262lbs

Solid 80%er, pressing feels better all the time.


#1171

10/1/2018

Paused Deadlift
225x3
315x3
365x3x2
375x3x4

Deadlift from 3" Block
405x4x4
375x4x2
335x4

RDL
315x8x2

Standing cable row
stackx15x3

Pressdown
80x20x2

EZ curl
70x20x2

BW-117.5kg/259lbs

Solid 80%er, had forgotten how brutal Block pulls are. So much harder than from the floor. Think like an RDL, but from a dead stop.


#1172

11/1/2018

OHP
95x5
115x10x5-not bad, smoother than last week.

Seated DB press
60x15x2

Reverse hyper
45x10x2

Standing cable row
stackx15x3

EZ curl
70x20x2

Shrug
495x10x3

Yoke walk
360x100’x4

BW-117kg/258lbs

Solid 80%er, things still moving well.


#1173

12/1/2018

Squat
135x3
185x5
225x5x2
255x5x5

Bench press
165x5
205x4
235x3x2
275x2x5
250x2x5
225x3

Spoto press
185x20

BB row
365x5x3

Pressdown
80x20x2

Hammer curl
55x10

DB curl
35x20

BW-116.5kg/257lbs

Solid 80%er, things moving very well,. back a bit stiff


#1174

15/1/2018

Squat
135x3
185x5
225x4x2
255x3x2
295x3x5
235x6x2

Bench press
185x5
205x4
235x3x2
275x3x5
255x4x4

Spoto press
225x10
185x20

Pull-up
x3x3

Db curl
35x20x2

BW-119kg/262lbs

Solid 80%er, had low back pain on the squats and had to cut them early, but i think i’ve addressed the main issue, or am working on it.


#1175

16/1/2018

OHP
95x5
135x2
155x1
185x1-not bad
155x3x3
145x4x4-paused

BTN press
95x12x5

RDF
35x15x2

Pull-up
x3x5

DB curl
35x20x2

BW-118kg/260lbs

Solid 80%er, things moving well


#1176

18/1/2018

OHP
95x5
135x3
115x10x5

Seated DB press
55x15x2

Seated Row
somex15x3

RDF
35x15x2

EZ curl
70x20x2

Shrug
495x10x3

BW-117kg/258lbs

Solid 80%er, back feels much better after going to cut firewood today.


#1177

20/1/2018

Squat
135x3
185x5
225x4
255x3
295x3x2
315x2x3
275x3

Front squat
135x3x2

Bench press
135x3
185x5
205x4
235x3x2
275x3x6
235x5x5

BW-116.5kg/257lbs

Solid 80%er, things feeling decent, low back still stiff, cut short due to time constraints


#1178

22/1/2018

Front Squat
135x5x3

Squat
185x5
225x4
255x3x2
295x3x2
315x2x2-Corrected tech on the first set at this weight, need to push outward with glutes and quads to pick bar off rack, puts me in position to squat right. everything after this felt immensely better
330x1x2
295x2x4
255x3x2
225x4

Bench press
185x5
205x4
235x3x2
275x3x2
285x2x2
275x3x2
225x12-Full reps, not bad.

BB row
315x5x3-back feeling much better

DB curl
40x20x2

Pull-up
x3x3

BW-118kg/260lbs

Solid 80%er, things moved well.


#1179

23/1/2018

OHP
95x5
135x3
155x1
185x1-no belt, bit slow but was able to push through.
155x2x2
155x3x2
135x5x5-Paused at forehead

BTN press
95x12x5

RDF
35x15x2

Seated Row
200x15x3

DB curl
35x20

BW-117kg/258lbs

Solid 80%er, pressing feels good.


#1180

24/1/2018

Deadlift
225x3
315x3
365x3x2
405x3x3-Started to have pain on left side of low back on these sets
430x2x2-called it here, was not worth pushing further. live to lift another day.

RDL
135x10

Pull-up
x3x5

Hammer curl
55x10x2

Leg raise-to help loosen low back
x10x3

BW-117kg/258lbs

Solid 80%er, things feeling alright aside from the back pain on deads.


#1181

25/1/2018

OHP
95x5
120x10x5

Seated DB press
55x15x2

RDF
35x15x2

T-bar row
135x20x3

Pull-up
x3x4

DB curl
35x20x2

Shrug
495x10x3

BW-117kg/258lbs

Solid 80%er, things feeling good.