T Nation

Herc's Training Log


#1302

29/8/2018

Deadlift paused below knee
275x5
315x3
365x2
395x2x4

Bench press
185x5
225x3
255x2
295x2x4

OHP
135x5x5

Pull-up
x6x3

RDF
35x15x2

EZ curl
85x10x2

BW-120.5kg/265lbs

Solid 80%er, feeling a bit tired after yesterdays hard ohp, might limit to 2 days per week.


#1303

30/8/2018

Squat
135x4
225x4
255x4
300x4x4

Bench press
185x4
225x3
255x3
275x3x5

OHP
135x5x5

Pull-up
x6x3

Hammer curl
55x10x2

BW-119.5kg/263lbs

Solid 80%er, things moving well.


#1304

3/9/2018

Bench press
185x5
225x4
255x3
295x2x4

Squat
135x5
225x5
255x3
300x3
320x3x4-not bad

Bench press
185x5
225x4
255x3
275x3x4

Pull-up
x6x3

DB curl
35x20x2

BW-122kg/268lbs

Solid 80%er, things moving well.


#1305

4/9/2018

Bench press
185x5
225x4
255x3
295x2x5

Deadlift to knees
275x3
315x3
365x3
395x2x4-really easy, starting position improving.

OHP
155x6x4

Seated Row machine
stack x10x4

RDF
35x15x2

Hammer curl
55x10x2

BW-122kg/268lbs

Solid 80%er, things moving well.


#1306

6/9/2018

Squat
135x4
225x5
255x3
295x3
340x2x4-Need to remember to keep stance closer.

Bench press
185x5
225x4
255x3
295x2x2
315x1x3
295x2x2

Pull-up
x6x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1307

7/9/2018

Deadlift-pause above knee
315x3
365x3
395x2x4

Bench press
185x5
225x3
255x3x4

Deadlift from low block (4 mats)
315x3
340x3
395x3
445x2x4

OHP
1358x3
165x4x6

Standing cable row
stackx15x3

RDF
35x15x2

Hammer curl
55x10x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1308

10/9/2018

Squat
135x4
225x4
255x3
295x3
340x2x5

Bench press
225x5
255x4
295x3
315x2x5

Pull-up
x6x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, squat tech feeling better, pushing knees forward rather than out. Paused some of the dubs at 315, feeling solid.


#1309

13/9/2018

Squat
225x4
275x3
315x3
360x2x4

Bench press
185x5
225x5
255x5x5P

Paused squat
135x3
225x3
275x2x4

Pull-up
x6x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well


#1310

10/9/2018-14/9/2018 was as normal, corrected deadlift positioning/setup.

18/9/2018

Deadlift
225x2
315x2
405x1
455x1w/belt
405x2x2

ohp
95x5
135x3
155x1
185x1
205x1-not bad, had some room on this.

BB row
225x10x3

RDF
35x15x2

Hammer curl
55x10x2

Solid 80%er, openers felt good this week.

bw-120kg/264lbs


#1311

Saturday 22/9/2018

Squat
165/180/192.5

Bench
140/150/160

Deadlift
205/227.5/242.5 miss

Total-580@120.5kg

Solid meet, got greedy on third DL

24/9/2018

Squat
135x3
225x5
255x4
295x3
320x2x4-not bad, change to toes out helped a lot.

Bench press
185x5
225x4
245x3
265x3x4

BB row
225x10x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things going well first day back


#1312

Congrats on your meet brother. Solid numbers. Obviously you’re doing something right Training wise.


#1313

25/9/2018

Deadlift pause below knee
315x3
365x2
395x2x4

Bench press
185x5
225x4
245x3
285x2x4

OHP
155x6x4

Pull-up
x6x2

Hammer curl
55x10x2

BW-264lbs

Solid 80%er, things moving well


#1314

27/9/2018

Squat
135x3
225x4
255x4
300x4x4

Bench press
185x3
225x3
250x3
265x3x5

BB row
225x10x3

RDF
35x15x2

Hammer curl
55x10x2

Yoke walk
270x50"x20

BW-120kg/264lbs

Solid 80%er, things moving well.


#1315

28/9/2018

Deficit Deadlift
275x3
315x3
340x2x4

Deadlift from block just below knee
315x3
340x3
395x3
445x2x3

OHP
135x3
155x3
175x3x6

BB row
315x5x4

RDF
35x15x2

Hammer curl
55x10x2

BW-120kg/264lbs

Solid 80%er, things moving well, feeling strong


#1316

1/10/2018

Bench press
185x5
225x4
245x3
285x2x4

Squat
185x4
225x5
255x4
295x3
320x3x4-form got better with each set.

Bench press
185x3
225x3
265x3x4

BB row
315x5x5

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1317

2/10/2018

Bench press
185x5
230x4
250x3
285x2x5

Deadlift to knees
315x3
365x3
405x2x4

OHP
145x6x5

Pull-up
x6x3

Hammer curl
55x10x2

Band pressdown
somexsome

BW-120kg/264lbs

Solid 80%er, things moving well.


#1318

4/10/2018

Squat
135x3
185x3
225x4
255x3
295x3
340x2x4

Bench press
185x5
225x4
250x3
285x2x2
300x1x3
285x2x2

BB row
315x8x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well. squat felt a bit squishy today, going to have to warm up better in future.


#1319

8/10/2018

Squat
135x4
225x5
255x4
295x3
340x2x5-not bad

Bench press
195x5
230x4
265x3
300x2x4

BB row
315x8x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well


#1320

10/10/2018

Deficit DL
315x3
340x2x2
370x1x3

Bench press
185x3
225x3
245x3
285x2x4

Deadlift from 4 mats
315x4
365x4
420x4x4

OHP
145x6x4

Standing cable row
stackx15x3

Hammer curl
55x10x2

BW-120kg/264lbs

Solid 80%er, things moving well.


#1321

11/10/2018

Squat
135x3
225x3
255x3
295x3
320x2
360x2x4

Bench press
185x5
225x5
250x5x5

Squat
225x3
255x3
295x3
340x3x4

BW-120kg/264lbs

Solid 80%er, bit of a hard workout but went well i’d say.