T Nation

Herc's Training Log


#1262

15/8/2018

OHP
95x5
115x5
135x5
175x1
150x11-Nearly 12, neck cramped.
135x5x5

Bench press
235x5x5

Standing DB press
55x12x5

BB row
315x8x5

RDF
35x15x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, can’t turn my head though.


#1263

18/6/2018

Squat
135x3
225x3
265x3
295x3
365x1-P
330x8-better than last time.
295x5x5

RDL
315x10x5

Pull-up
x4x4

Lunge
x5x5

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, squat feels strong.


#1264

19/6/2018

Bench press
135x5
225x3
250x3
310x1-not bad
280x9.75-First fail in a while. should have set my base better.
250x5x5P

OHP
125x10x5-not bad.

Spoto press
225x10x5

BB row
315x8x5

RDF
35x15x2

DB curl
35x20x2

BW-124kg/273lbs

Solid 80%er, need to watch diet better, and work on getting lower body tight for bench.


#1265

20/6/2018

Deadlift
225x3
335x3
385x3
475x1-slow but steady.
430x8-bit tired, the lack of rest day might have something to do with that.
385x5x5

Squat
295x5x5

Seated Row
260x10
240x10
220x10x3

Hammer curl
80x5x2
55x10

BW-123kg/270lbs

Solid 80%er, tired but got through all the work


#1266

21/6/2018

OHP
95x5
125x3
140x3
175x1-nice and fast
160x10-PR
140x5x5

Bench press
250x5x5p

Standing DB press
55x12x5

Pull-up
x4x4

RDF
35x15x2

DB curl
35x20x2

lunge
x5x3

BW-120kg/264lbs

Solid 80%er, things moving well.


#1267

25/6/2018

Squat
135x3
225x3
275x3
315x3
365x1-P, easy
350x8-PR, est max 443
315x3x5p

RDL
315x10x5

Pull-up
x4x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1268

26/6/2018

Bench press
135x5
235x3
265x3
310x1
295x7
265x3x5P

OHP
135x10x5

Spoto press
225x10x5

BB row
315x10x5

RDF
35x15x2

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, need to get the pressing movements going again.


#1269

28/6/2018

Deadlift
315x3
365x3
405x2
475x1
455x6-Low back too pumped to lockout, this will be moving for more reps shortly. still an all time pr
405x3x5

Squat
315x3x5P

Pull-up
x4x2

Db curl 35x20x2

BW-122kg/269lbs

Solid 80%er, had a knot in my QL heading into the session, managed to pull without pain in spite of this. Paused squats went well as well. back started to cramp on the pull-ups so i’d basically called it there.


#1270

29/06/2018

OHP
95x5
135x3
150x3
175x1
170x7-small pr
150x3x5

Bench press
265x3x5P

Standing DB press
55x12x5

Standing cable row
stackx15x3

RDF
35x15x2

Hammer curl
65x8
55x10

BW-120kg/264lbs

Solid 80%er, things moving well.


#1271

2/7/2018

Squat
135x5
245x3
285x3
320x1
375x1p-position pretty good
320x5-not pushing this one, reps felt like i was out of position, recording shows they look fine
285x5x5-felt awful, looked ok.

RDL
315x10x5

Pull-up
x4x4

Lunge
x5x4-learned to do these better today

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, didn’t feel good but got the work done.


#1272

3/7/2018

Bench press
135x5
205x5
240x5
315x1
270x12-PR
240x5x5P

OHP
120x10x5

Spoto press
225x10x5

BB row
315x8x5

RDF
35x15x2

Hammer curl
70x6x2
55x10

BW-123kg/273lbs

Solid 80%er, things moving well.


#1273

5/7/2018

Deadlift
225x3
315x3
365x3
405x1
485x1
415x8
365x5x5

Squat
285x5x5

Pull-up
x4x4

Lunge
x5x4

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1274

6/7/2018

OHP
95x5
120x5
135x5
175x1
155x10
135x5x5

Bench press
240x5x5P-easy

Standing DB press
55x12x5

BB row
335x5x5

RDF
35x15x2

Hammer curl
70x6x2
55x10

BW-120kg/264lbs

Solid 80%er, things moving well.


#1275

8/7/2018

Squat
135x3.
225x3
265x3
300x3
375x1-bit rough today, low back a bit sore.
340x5-could have pushed a few more.
300x5x5

RDL
315x10x5

Pull-up
x4x4

Lunge
x10x2

DB curl
35x20x2

BW-121kg/266lbs

Solid 80%er, diet has been good for about a week now. hopefully we can make it another full week without screwing around.


#1276

10/7/2018

Bench press
135x5
225x4
255x3
315x1
285x9
255x5x5P

OHP
130x10x5-these were rough.

Spoto press
225x10x5-not bad

BB row
335x5x5

RDF
35x15x2

Hammer curl
70x6x2
55x10

BW-120kg/264lbs

Solid 80%er, things moving reasonably well, wasn’t tight enough on the amrap for bench.


#1277

12/7/2018

Deadlift
225x3
345x3
385x2
485x1-not bad, steady but a bit slow after the knee.
440x7-had another, accidentally tng’d the 3rd rep, paused the next one a bit longer.
390x5x5-not bad, hands just aching.

Squat
300x5x5-Stretched ankles and did couch stretch beforehand, was able to get knees forward enough to stay upright better, really taxed the quads pretty hard but these sets moved well. Will be adding in calf/ankle stretching from now on as well as that couch stretch, squatting has never felt this decent.

pull-up
x4x4

DB curl
35x20x2

BW-122kg/269lbs, went out last night, bit heavier today for it.

Solid 80%er, everything moving well, no pain to speak of. Squats looked better than ever with decent weight.


#1278

13/7/2018

OHP
95x5
135x3
145x3
180x1
165x9-PR
145x5x5

Bench press
255x5x5P

Standing DB press
60x12x2
55x12x3

BB row
335x5x5

RDF
35x15x2

Hammer curl
55x10x2

Shrug
495x8x2

BW-121kg./266lbs

Solid 80%er, things moving well. pressing feels pretty good these days.


#1279

16/7/2018

Squat
135x3x3
225x3
285x3
320x2
375x1
360x7-PR
320x3x5P

RDL
315x10x5

Pull-up
x4,6,6

DB curl
35x20x2

BW-121kg/266lbs

Solid 80%er, things moving well, squat feeling better after adding couch strech and ankle stretches.


#1280

17/7/2018

Bench press
135x5
240x3
275x3
315x1P
300x6-had another, should have went for it.
315x5-w/slanger
275x3x5P

OHP
135x10x5-tie Volume PR

Spoto press
225x10x3
275x4,5

BB row
335x5x5

RDF
35x15x2

Hammer curl
75x5x2
55x10

Band pressdown
x50x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1281

19/7/2018

Deadlift
225x3
315x2
365x3
415x2
485x1
465x5
415x3x5-found slightly wider stance much more powerful. less knee valgus

Squat
135x3
225x3
320x3x5

Depth squat
x5x3-trying this out as a stretch

Pull-up
x5x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well, squats were somewhat harder than usual.