HERC410
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.
HERC410
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.
HERC410
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.
HERC410
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.
HERC410
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.
HERC410
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.
HERC410
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.
1 Like
HERC410
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
HERC410
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
1 Like
HERC410
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
2 Likes
Congrats on your meet brother. Solid numbers. Obviously you’re doing something right Training wise.
1 Like
HERC410
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
HERC410
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.
HERC410
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
1 Like
HERC410
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.
1 Like
HERC410
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.
1 Like
HERC410
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.
1 Like
HERC410
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
1 Like
HERC410
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.
HERC410
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.
1 Like