T Nation

Herc's Training Log


#1182

26/1/2018

Squat
135x3
185x3
225x3
255x3x2
295x3x3-Cut it here due to low back pain. Going to take it easy over the weekend and tens the back every night till monday and see what happens

Bench press
135x3
185x5
205x5
235x5x5-Easy

Pull-up
x3x5

Makeshift Rev hyper
bwx8x3

EZ curl
70x20x2

BW-117kg/258lbs

Solid 80%er, was kinda upset about the back bugging me still, but i have to stop training through injuries or one of these days i’m going to regret it.


#1183

29/1/2018
Squat
135x2
185x3
225x1

Paused squat
275x2x5
225x2x3-long pauses

Bench press
135x5
185x4
225x2
275x1
315x2-been a while, was suprised how easy the first was, so i did a second. both paused.
315x4-w slanger
225x14

Pull-up
x3x5

Hook grip DL
365x1x2

Hammer curl
55x10x2

BW-114.5kg/252lbs

Solid 80%er, things moving well, low back still feels all messed up. rolling on the atlas stones seems to help


#1184

30/1/2018

OHP
95x5
135x2
155x1
185x1-better than last week.
165x2x4
135x5x5-paused

BTNP
95x12x5

Pull-up
x3x5

RDF
35x15x2

DB curl
45x10
35x20

Shrug
495x10x3

BW-114.5kg/249lbs

Solid 80%er, things feeling decent.


#1185

01/2/2018

OHP
95x5
125x10x5-Volume PR

Seated DB press
55x15x2

RDF
35x15x2

Squat
135x1x8 paused

Pull-up
x3x5

Cable row
stackx15x2

Hammer curl
55x10

Shrug
495x10x3

BW-113kg/249lbs

Solid 80%er. back feels much better after doing lunge stretch with toes against wall elevated in back.


#1186

2/2/2018

Paused Squat
135x2
185x2
225x2
275x2
315x1
275x2x3-no back pain today, was finally able to get everything back in place via a couch stretch and QL stretch.

Bench press
135x5
185x4
225x2
275x1
320x1x2-not super fast but not bad.
325x2 w/slanger
275x3x3
250x9

Spoto press
185x15x2

Cable row
stackx15x3

DB curl
35x20x2

BW-114kg/251lbs

Solid 80%er, things moving well


#1187

Thats great dude. Do you think this will help alot all the time or was it just lucky?


#1188

5/2/2018

Squat
135x3
225x2
275x1
315x1x2
275x2x4
225x2x3paused

Bench press
135x5
185x4
225x2
275x1
295x2x2
260x3x4

Closer grip
225x10x2

Pull-up
x3x5

Hammer curl
55x10x2

BW-116kg/255lbs

Solid 80%er, things moving well, figured out the squat feels better with slightly lower bar position, taking care to keep the legs bent slightly on the walkout.


#1189

6/2/2018

OHP
95x5
135x3
155x1
175x1
155x3x3
135x5x5 paused

BTNP
95x12x5

RDF
35x15x2

standing cable row
stackx15x3

DB curl
35x20x2

Shrug
495x10x3

BW-118kg/260lbs

Solid 80%er, things moving well.


#1190

7/2/2018

Deadlift
225x3
315x2
365x2
405x2x5-paused
405x3-not paused, DL form doesn’t feel great

RDL
315x8x3

Leg curl
45x20x3

Pull-up
x4x3

Hammer curl
55x10x2

BW-118kg/260lbs

Solid 80%er, the pulls weren’t feeling great as i’m a bit bloated from not eating well past few days. going to need to make stretching the adductors more often and such a priority as it allows me to better maintain the position i need to be in to pull properly.


#1191

9/2/2018

Squat
135x3
225x2
275x1
315x1x3
335x1
345x1
275x3x3
225x5

Bench press
175x5
225x3
255x2
295x2x2
add slanger
345x2
365x1
315x4
remove slanger
225x12

BB row
245x10x2
335x8

Hammer curl
55x10x2

BW-118kg/260lbs

Solid 80%er, bench felt really good. squat feeling better but not great


#1192

12/2/2018

Squat
135x3
135x5
225x2
275x1
315x1x5
225x3x2

Bench press
135x5
225x3
260x3
305x2x3-not bad.
235x4x5

Spoto press
235x10

BB row
315x8x3

Hammer curl
55x10x2

BW-120kg/264lbs

Solid 80%er, squats felt awful due to bloat, can’t get low back to feel solid due to discomfort, as a result i get the feeling that i can’t drive out of the hole.


#1193

13/2/2018

OHP
95x5
135x1
155x1
185x1-Real easy
165x3x3
135x5x5-paused

Seated DB press
55x15x3

RDF
35x15x2

Pull-up
x4x3

Shrug
495x10x3

DB curl
35x20x2

yoke walk
360x100’x5

BW-119kg/262lbs

Solid 80%er, things moving well on the pressing last bit.


#1194

14/2/2018

Deadlift
225x3
315x2
365x1
405x1
455x2
405x2x4-paused

RDL
365x8x3

Cable row
stackx15x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, back and hips feeling better after yokes yesterday. excited for squats friday.


#1195

15/2/2018

OHP
95x5
115x2
155x1
130x10x5 PR

BTNP
95x12x5

Pull-up
x4x3

RDF
35x15x2

Shrug
495x10x3

DB curl
35x20x2

Yoke walk
360x100"x5

BW-119kg/262lbs

Solid 80%er, things feeling good, back feeling solid. Shoulders getting stronger


#1196

16/2/2018

Squat
135x2x2
225x2
275x1
315x1x2
315x3x3
275x3x3
225x2x2

Bench press
135x5
225x2
275x1
320x2-not bad.
add slanger
335x3

Spoto press
225x10x3

CGBP
225x10x3

Pendlay row
185x8x3

Hammer curl
55x10x2

BW-120kg/264lbs

solid 80%er, figured out the queue for squat is just to spread the floor and make sure to keep the foot anchored in the tripod


#1197

Just another day at the office. Keep grinding it.


#1198

19/2/2018

Squat
135x3
185x2
225x2
275x1
315x2
350x1-not terrible, bit heavy
315x2x2
275x2x3 paused

Bench press
135x5
225x2
275x1
310x2x3
275x3x3

Spoto press
225x10x2

Standing cable row
stackx15x3

DB curl
35x20x2

BW-119kg/262lbs

Solid 80%er, things going well, squat feeling much better spreading the floor, left arm getting some nerve pain from squat, moved the grip out a bit


#1199

20/2/2018

OHP
95x5
135x2
155x1
195x1-recent PR, had some room on this.
165x3x3
135x5x5-paused

BTNP
95x12x5

RDF
35x15x2

Standing cable row
stackx15x3

DB curl
35x20x2

BW119kg/262lbs

Solid 80%er, things moving well.


#1200

21/2/2018

Deadlift
225x3
315x2
365x1
405x1
475x1
425x2x3 Paused

RDL
315x8x3

Pull-up
x3x5

DB curl
35x20x2

BW-119kg/262lbs

Solid 80%er, things moving well.


#1201

22/2/2018

Squat
135x5
205x5
240x5
275x1
315x1
275x9
240x5x5

Bench press
135x5
225x2
275x1
325x2
275x3

Spoto press
225x10x2

OHP
95x5
135x10x5-PR +5lbs

Solid 80%er, BW 119kg/262lbs