T Nation

Herc's Training Log


#1202

26/2/2018
5/3/1 starts here

Squat
135x5
205x5
240x5
275x1
315x1
275x12-PR
240x5x5

RDL
315x10x5

Pull-up
x4x5

DB curl
35x20x2

BW-119.5/263lbs

Solid 80%er, squat is feeling pretty good. repouts really taxing.


#1203

27/2/2018

Bench press
135x5
190x5
215x5
285x1
245x13
215x5x5

Spoto press
190x10x5

OHP
115x10x5

BB row
225x10x5

RDF
35x15x2

Hammer curl
55x10x3

BW-119kg/262lbs

Solid 80%er, things moving well.


#1204

1/3/2018

Deadlift 5’s day
135x3
275x5
320x5
425x1
365x13
320x5x3-paused
320x5x2

Squat
135x5
225x3
240x5x5

Pull-up
x4x4-these are much better than last time. they feel stronger.

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well. reps on DL suck. squat feeling great after though.


#1205

2/3/2018

OHP
95x5
115x5
130x5
170x1-real easy
145x11
130x5x5 Paused

BTN press
95x12x5

Bench press
215x5x5 double paused

Close grip bench
185x10x3

BB row
275x10x4

RDF
35x15x2

EZ curl
110x10x3

DB curl
35x20

BW-120kg/264lbs

Solid 80%er, things moving well, should have taken the reps faster on the top overhead press set.


#1206

5/3/2018 3s week

Squat
135x3
185x3
225x3
255x3
315x1
285x12 +10lbs from last week, same reps.
255x5x5

RDL
315x10x5

Pull-up
x4x3
x3-Nearly 4x4 with good form.

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, still pretty excited about programming changes.


#1207

6/3/2018

Bench press
135x5
200x3
230x3
285x1
260x11
285x3
230x5x5 P

Spoto press
200x10x5

OHP
120x10x5

BB row
225x10x5

RDF
35x15x2

Band pressdown
x30x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, forgot to press heels down into floor on top set of bench, could have been much easier. still making progress


#1208

8/3/2018

Deadlift
225x3
315x3
340x3
425x1
385x10
340x5x5 P

Squat
135x3
225x3
255x5x5

Pull-up
x4x5-Managed these fairly easily. getting better on these every week

DB curl
35x20x3

BW-119.5kg/263lbs

Solid 80%er, wanted 11 on the repout but wasn’t in the cards today.


#1209

9/3/2018

OHP
115x3
140x3
170x1
155x9
140x5x5 p

Bench press
135x5
230x5x5p

BTNP
95x12x5

BB row
225x10x5

RDF
35x15x2

Shrug
545x8x3

DB curl
35x20x2

BW-119.5kg/263lbs

Solid 80%er, things feeling decent.


#1210

12/3/2018

Squat
135x3
225x3
240x5
275x3
315x1
300x6,8-wasn’t happy with the first repout, bit bloated and squatting felt like trash.
270x3x5-P

Goblet squat
25x10x3-help squatting posture.

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-121kg/266lbs

Solid 80%er, got the work in, felt pretty crappy today. bought some kefir to try out, see if it helps with digestion.


#1211

13/3/2018

Bench press
135x5
215x5
245x3
285x1
275x7-bloated, was having a really hard time bracing.
245x5x5 P

OHP
95x5
145x5x5

BTNP
95x12x5

RDF
35x15x2

EZ curl
60x30x2

BW-121kg/266lbs

Low end 80%er, got the work in. wasn’t going to risk rowing as i felt like i’d throw up


#1212

15/3/2018

Deadlift
225x3
320x5
365x3
425x1
405x8
365x3x5 P

Squat
135x3
225x2
275x3x5 P

BB row
225x10x4

EZ curl
80x10x3

BW-120kg/264lbs

Solid 80%er, Lifts moving well, DL reps still rough, but 405 moved well first 6 reps or so


#1213

16/3/2018

OHP
95x5
135x5
145x3
170x1
165x7
145x3x5 P

Bench press
135x5
225x3
245x5x5 P

BTNP
95x12x5

Pull-up
x4x4

RDF
35x15x2

Shrug
545x8x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well. Bit tired today.


#1214

19/3/2018

Squat
135x3
185x2
215x5
245x5
325x1-implementing the upper back que from last week hugely helpful, paused this easily.
280x13-This sucked.
245x5x5

RDL
315x10x5

Pull-up
x4x4-better than last week.

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things feeling good.


#1215

20/3/2018

Bench press
135x5
195x5
225x5
295x1
255x12
225x5x5P

OHP
95x5
135x5x5P

RDF
35x15x2

BW-120kg/264lbs

Solid 80%er, cut short for time.


#1216

22/3/2018

Deadlift
225x3
285x5
330x5
435x1
370x10
335x5x5p

Squat
135x3
225x3
245x5x5

Pull-up
x4x4

EZ curl
60x30

BW-120kg/264lbs

Solid 80%er, things moving well.


#1217

23/3/2018

OHP
95x5
120x5
135x5
180x1
155x9
135x5x5p

Bench press
225x5x5p

BTNP
95x12x5

BB row
225x10x5

RDF
35x15x2

Shrug
545x8x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1218

26/3/2018

Squat
135x5
230x3
260x3
325x1
295x8
260x5x5-Some paused

RDL
315x10x3
335x10x2

Pull-up
+25x2x2
BWx4x2

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, squat was pretty trash up to the top set, after which a slightly closer stance and feet straight forward seemed to correct it.


#1219

27/3/2018

Bench press
135x5
210x3
240x3
295x1
270x10
240x5x5P

OHP
95x5
135x2
145x5x5P

Standing row
Stackx15x3

RDF
35x15x2

Shrug
495x8x3

EZ curl
60x25x2

BW-120kg/264lbs

Solid 80%er, bench went well. press took a bit to get going.


#1220

29/3/2018

Deadlift
225x3
315x3
350x3
435x1
395x9
350x5x5p

Squat
135x3
225x2
260x5x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well on pulls. thought i’d done ten reps on that amrap.


#1221

30/3/2018

OHP
95x5
135x3
145x3
180x1
165x7
145x5x5P

Bench press
240x5x5P

Seated DB press
55x12x5

DB row
100x5x3

RDF
35x15x2

Shrug
545x8
585x5

EZ curl
70x30

BW-120kg/264lbs

Solid 80%er, feeling decent.