Herc's Training Log

Training Logs
1242

8/5/2018

Bench press
135x5
205x3
240x3
300x1
270x11.75
240x5x5

OHP
95x5
135x1
150x5x5

Spoto press
185x10x5

Pendlay Row
315x5x3

RDF
35x15x2

BW-121kg/266lbs

Solid 80%er, things moving well today. was very close to getting 12 on that top set, but close only counts in 2 places.

1243

10/5/2018

Deadlift
225x3
315x3
365x3
455x1-not bad, no belt, decent bracing.
410x9 w/belt
365x5x5P No belt

Squat
135x5
225x3x2
280x5x5-tried Lowbar first few sets, highbar feels better but i don’t think i’m getting the bar position right, mid traps pretty scraped up.

Pull-up
x4x4

DB curl
35x20x2

BW-121kg/266lbs

Solid 80%er, the DL was a PR.

1244

11/5/2018

OHP
95x5
135x3
155x3
185x1
160x9-PR
150x5x5

Bench press
240x5x5P

BTNP
95x12x5

BB row
315x10x4

RDF
35x15x2

DB curl
35x20x

Hammer curl
55x10

BW-121kg/266lbs

Solid 80%er, good to see the OHP moving again.

1245

14/5/2018

Squat
135x5
185x3
225x2
260xs5
295x3
345x1
330x8-PR
295x3x5 2 count pauses.

RDL
315x10x5-Doing these with more rom now, was staying around the knee before without locking out, switched to going down just below knee then locking out fully.

Pull-up
x4x4-rep quality improving.

DB curl
35x20x2

Lunge
x5x3

BW-120kg/264lbs

Solid 80%er, squat felt good, weights were light on my back, feeling strong again.

1246

15/5/2018

Bench press
135x5
225x5
255x3
300x1
285x9
255x3x5P

OHP
165x3x5

CG BP
165x10x5

Pendlay Row
315x5x5

RDF
35x15x2

Hammer curl
55x10x2

BW-118.5kg/261lbs

Solid 80%er, things moving well.

1247

17/5/2018

Deadlift-The return to steel plates (been pulling with bumpers for a while.)
225x3
345x3
390x3
455x1
435x7 w belt
390x3x5P

Squat
135x5
225x3
295x3x5P

Pull-up
x4x4

DB curl
35x20x2

BW-118.5kg/261lbs

Solid 80%er, Things feeling good, steel plates were just as easy as the bumpers.

1248

18/5/2018

OHP
95x5
140x5
160x3
185x1
180x5-PR
160x3x5

Bench press
255x3x5

BTNP
95x12x5

Pull-up
x4x4

RDF
35x15x2

Hammer curl
55x10x2

BW-118.5kg/261lbs

Solid 80%er, things moving well.

1249

21/5/2018

Squat
135x5
235x5
270x5
355x1
305x8-wasn’t going to push for the 12 reps necessary to be an est max PR.
270x5x5

RDL
315x10x5

Pull-up
x4x4

EZ curl
70x30

BW-118.5kg/261lbs

Solid 80%er, things moving well. bit stiff from not doing much yesterday.

1250

22/5/2018

Bench press
135x5
200x5
230x5
305x1
260x13-should have gone for 14.
230x5x5P

OHP
145x5x5

Close grip bench
200x10x5

BB row
315x5x5

RDF
35x15x2

Hammer curl
55x10x2

BW-119.5kg/263lbs

solid 80%er things moving well.

1251

24/5/2018

Deadlift
315x3
350x3
465x1-Nice and smooth. bracing was good.
405x8 with belt-stopped here as it wasn’t worth pushing for the PR past ten reps, good to know this was fairly easy.
350x5x5

Squat
270x5x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, feeling pretty good.

1252

25/5/2018

OHP
95x5
125x5
145x5
190x1
165x8-really struggled on the last one of these, belt was a bit loose i think.
145x5x5

Bench press
230x5x5P

Standing DB press
45x12x5-not bad, could go up next week.

Tbar row
180x15x3

RDF
35x15x2

Hammer curl
55x10x2

Farmers walk
160x100’x10

BW-120kg/264lbs

Solid 80%er, things moving well.

1253

28/5/2018

Squat
135x3
225x2
250x3
285x3
355x1P-not bad
320x9-PR
285x5x5

RDL
315x10x5

Pull-up
x4x4

EZ curl
70x30

BW-120kg/264lbs

Solid 80%er, things moving well. weight didn’t feel super heavy on back, but was definitely sliding a bit. need to work on upper back position.

1254

29/5/2018

Bench press
135x5
215x3
245x3
305x1
275x10-not quite a pr, but bench felt kind of heavy today.
245x5x5P

OHP
155x5x5-Thinking i’ll move the bench day overheads to sets of ten next week

Standing DB press
50x12x5

BB row
275x8x5

RDF
35x15x2

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, today wasn’t great, wasn’t trash, overheads felt heavy, bench felt heavy, still got the work done.

1255

4/6/2018
Squat
135x3
225x3
275x3
305x3
355x1
340x8
305x3x5P

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things are moving well.

1256

5/6/2018

Bench press
135x5
230x5
260x3
305x1
290x8-PR
260x3x5P

OHP
165x3x5-not bad

Standing DB press
55x12x5

BB row
315x5x5-wider grip felt better

RDF
35x15x2

Band pressdown
x40x2

EZ curl
70x20x3

BW-120kg/264lbs

solid 80%er, things moving well.

1257

7/6/2018

Deadlift
225x3
315x3
365x3
405x2
465x1
445x8-PR-All time best, new Est max 565, Nearly couldn’t lock out the last rep, but wasn’t giving it up.
405x3x5

Squat
305x3x5P- Might have pulled left adductor, kinda feels like it cramped on the second set, but finished the work either way. we’ll see if it’s going to be a problem tomorrow.

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, think i’ve actually figured out how to squat. pushing down into the big toe when starting the ascent seems to make a big difference in how fast and upright i end up, as well as keeping the knees out.

1258

8/6/2018

Ohp
145x3
165x3
190x1
185x3
165x3x5

Bench press
260x3x5P

Standing DB press
55x12x5

Seated rows
stackx10x3

RDF
35x15x3

EX curl
70x20x2

Goblet squat-trying to get blood through the adductor in a similar movement pattern as the cramp happened in.
25x8x3

BW-120kg/264lbs

Solid 80%er, things moving well. wanted 4 on the overhead repout, but still pleased with the progress.

1259

11/6/2018

Squat
135x3x2
285x3
225x2x4
275x1
325x1
365x1
315x5
275x5x5 -after feeling out the adductor it seems we should be fine, bit stiff but that’s likely from not moving around as much this weekend.

RDL
315x10x2

Solid 80%er, that’s all the time we had today, pleased that the leg is performing well.

1260

12/6/2018

Bench press
135x5
205x5
235x5
310x1-easy.
265x12-could likely have done 13 but wasn’t keeping tight enough
235x5x5P

OHP
115x10x5-great pump

Spoto press
185x10x5-easy, need to do these more often

BB row
315x8x3

RDF
35x15x2

Band Pressdown
x50x2

EZ curl
60x30x2

BW-120kg/264lbs

Solid 80%er, things moving well, elbows a bit creaky, shoulders a little tight on the bench, need to stretch shoulder girdle more often.

1261

14/6/2018

Deadlift
225x3
315x3
365x3
405x1
475x1-not bad.
405x8w-belt-easy
365x5x5-no straps. had some stomach problems today and couldn’t pull comfortably.

Squat
135x5
225x3
275x5x5

Pull-up
x4x4

Lunge
x5x4

Hammer curl
55x10x2

BW-120kg/264lbs

solid 80%er, things feeling decent in spite of issues today.