T Nation

Herc's Training Log


#1222

Makes a huge difference when the hips are causing the back pain, which is normally the case, nearly always issue is not the back, but the hips/hip flexors


#1223

2/4/2018

Squat
135x3
225x2
245x5
280x3
325x1
310x7
280x3x5 P

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things feeling ok, gotta really focus on keeping the hips under the bar, but i think i have that sorted or pretty close.


#1224

3/4/2018

Bench press
135x5
225x5
255x3
295x1
285x9
255x3x5P

OHP
95x5
135x2
155x5x5P- PR+10lbs for paused OHP (paused at chest and forehead)

BTNP
95x12x5

BB row
225x10x5

RDF
35x15x2

Shrug
545x8x3

Hammer curl
55x10x3

BW-121kg/266lbs

Solid 80%er, things feeling really good, bench and OHP nearly back to all time bests.


#1225

5/4/2018

Deadlift
225x3
330x5
370x3
435x1
415x8-PR
370x3x5P

Squat
135x3
185x2
225x2
280x3x5P Tried out the “open your taint” que coan is so fond of, worked beautifully,
in combination with trying to leave the weight on the whole foot.

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1226

6/4/2018

OHP
95x5
135x5
155x3
180x1
175x5-PR
155x5x5P

BTNP
115x12x5

Bench press
255x3x5P

BB row
245x10x5

RDF
35x15x2

Shrug
545x8x3

DB curl
35x20x2

BW-119.5kg/263lbs

Solid 80%er, shoulders are feeling strong of late. pretty pleased with how training is going this week.


#1227

9/4/2018

Squat
135x5
225x5
255x5
335x1
285x11
255x5x5

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, squatting feels much better with new cues.


#1228

10/4/2018

Bench press
135x5
205x5
230x5
305x1
260x13
230x5x5P

OHP
145x5x5P

BTN press
135x8x3

BB row
315x8x3

RDF
35x15x2

Hammer curl
55x10x2

BW-120kg/264lbs

Solid 80%er, things moving well today, might have had another rep at 260.


#1229

12/4/2018

Deadlift
225x3
290x5
335x5
445x1
380x10-More cardio than strength limiting me here
335x5x5P

Squat
255x5x5

Pull-up
x4x4

BW-120kg/264lbs

Solid 80%er, things moving well.


#1230

13/4/2018

OHP
95x5
125x5
145x5
190x1-not bad at all.
165x8-PR
145x5x5P

Bench press
230x5x5P

BTNP
95x12x5

BB row
245x10x5

RDF
35x15x2

Shrug
495x10x3

DB curl
35x20x2

BW-121kg/266lbs

solid 80%er, press moving well. looking like it’s time to get the diet back on track. shooting for 115kg by 12/5/2018.


#1231

16/4/2018

Squat
135x5
235x3
270x3
335x1
305x9
270x5x5

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well today.


#1232

17/4/2018

Bench press
135x5
215x3
245x3
305x1
275x11-PR
245x5x5P

OHP
155x5x5P

Spoto press
185x10x5

BB row
245x10x5

RDF
35x15x3

DB curl
35x20x2

Shrug
545x8x3

BW-120kg/264lbs

Solid 80%er, things moving well. bench is about at my previous best. good things to come.


#1233

19/4/2018

Deadlift
225x3
315x5
365x3
445x1
405x9
365x5x5p

Squat
135x3
225x3
270x5x5

BW-121kg/266lbs

Solid 80%er, squats and pulls feeling pretty good.


#1234

20/4/2018

OHP
95x5
135x3
145x3
180x1
165x6-not feeling great today
145x5x5P

Bench press
245x5x5P

BTNP
95x12x5

Pull-up
x4x4

RDF
35x15x2

DB curl
40x15x2

BW-121kg/266lbs

Solid 80%er, things moving ok, just wasn’t feeling great today.


#1235

23/4/2018

Squat
135x3
225x2
255x5
285x3
335x1
320x8-PR, every rep of this was terrible.
285x3x5

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-121kg/266lbs

Solid 80%er, squat pretty crappy in terms of feel today, but that’s likely due to poor upper back tightness, and having spent the weekend carrying things, upper back a bit thrashed.


#1236

24/4/2018

Bench press
135x5
185x5
225x5
245x3
295x1
285x8-wanted at least 9, wasn’t setup that well, oh well.
255x5x5P

OHP
155x5x5

Spoto press
185x10x5

Pendlay row
245x8x5

RDF
35x15x2

Hammer curl
55x10x3

BW-121kg/266lbs

solid 80%er, things moving well.


#1237

26/4/2018

Deadlift
225x3
335x3
385x3
445x1
425x6-Expected more. should mebbe belt up next time.
385x3x5P

Squat
285x3x5-not bad, upper back position seems to make a major difference.

Pull-up
x4x4

DB curl
35x20x2

BW-119.5kg/263lbs

Solid 80%er, things moving well. Diet has been better past few days, expecting to be back to ~250 or so within a couple weeks.


#1238

27/4/2018

OHP
135x5
155x3
185x1
175x5
155x3x5P

BTNP
95x12x5

Bench press
255x3x5P

Pull-up
x4x4

EZ curl
60x30x2

BW-120kg/264lbs

Solid 80%er, things moving well, was close on that 6th rep on 175.


#1239

3/5/2018

Deadlift
225x3
315x5
345x5
455x1
390x10 w/Belt
345x5x5P

Squat
260x5x5

Pull-up
x4x4

DB curl
40x20x2

BW-121kg/266lbs

solid 80%er, guts not feeling great but bracing was much better than last week.


#1240

4/5/2018

OHP
95x5
125x5
140x5
185x1
170x6-PR
140x5x5P

Bench press
225x5x5P

BTNP
95x12x5

Pendlay row
315x5x5

RDF
35x15x3

EZ curl
70x30

BW-121kg/266lbs

Solid 80%er, misloaded the repout on the overheads but still a PR


#1241

7/5/2018

Squat
135x5
225x3
245x3
280x3
345x1
315x9-PR
280x5x5

RDL
315x10x5

Pull-up
x4x4

EZ curl
70x30

BW-121kg/266lbs

Solid 80%er, things moving well, squat didn’t feel amazing but moved well.