T Nation

Herc's Training Log


#1342

20/11/2018

Bench press
185x5
225x4
255x3
285x2
320x1
345x1
360x1-Post shoulder injury PR, would have 365, not certain about 370

Deadlift
225x3
315x2
365x1
405x1
465x1
525x1-Post injury PR, had a little in the tank.

OHP
135x5
155x5x3
135x10x3

BB row
225x10x2

Seated row
stackx10x2

RDF
35x15x2

Leg press
4ppsx10x3

Band pressdown
x50x2

Hammer curl
55x10x2

Yoke walk
270x50"x6

BW-121kg/266lbs

Solid 80%er, things moving well, need to get back to doing spoto press after benching. even if only a set or 2 a couple times per week


#1343

22/11/2018

Squat
185x3
225x4
250x4
295x3
340x2x5-not bad, bit of hip pain but nothing during the movement

Bench press
185x5
225x4
270x3x4-Tightened up the scaps on this, bench much stronger than before.

Squat
225x4
250x4
300x4x4

BB row
225x10x3

EZ curl
80x20x2

Yoke walk
270x50x6

BW-121kg/266lbs

Solid 80%er, back getting better every day.


#1344

23/11/2018

Deadlift to knees
315x3
365x3
395x3x4

Bench press
185x5
225x5
250x5x4

Spoto press
225x10x2

RDL
275x8x3

OHP
115x5
135x5
155x2
185x2x2
195x2
135x10x2
135x8

Leg press
4ppsx10x3

Seated Row machine
stackx10x3

EZ curl
70x20x2

Yoke walk
270x50x6

BW-122kg/268lbs

Solid 80%er, things moving well, low back still a little achy but not serious now. RDL and yokes seem to help with hip and glute activation


#1345

26/11/2018

Squat
185x3
225x3
255x3
300x3,7,4,8,2,5

Bench press
185x5
225x4
255x3
290x2x5

Seated Row
stackx10x3

EZ curl
70x20x2

Yoke walk
270x50x6

BW-121kg/266lbs

Solid 80%er, right hip still a bit sore, need to keep working on the glute activation


#1346

27/11/2018

Deadlift
225x3
315x3
365x3
420x3x2
445x2x3-not bad

Bench press
185x5
225x4
250x3
290x3x5-not bad

Standing press
135x3
165x4x3
135x10x3

Seated Row
stackx10x3

RDF
35x15x2

EZ curl
90x15x2

Leg press
4ppsx10x3

Band pressdown
x50x2

yoke walk
270x50x6

BW-121kg/266lbs

Solid 80%er, things feeling decent. back feels ok.


#1347

Training has been normal since last posting, apparently i’ve been too busy with schoolwork to actually remember to post in the log.
3/12/2018

Squat
225x3
255x3
295x3
340x2x4-not bad, bit of pain in the right glute at the bottom.

Bench press
315x2x4
295x2x4

Seated Row
stackx10x3

EZ curl
70x30

BW-121kg/266lbs

Solid 80%er, squat tech is the best it’s ever been right now.

4/12/2018

Bench press
185x5
225x4
250x4
275x4x4-easy

Deficit DL
225x3
315x3
365x2-cut it here, right glute-ham tie-in area having some pain now, might end up taking time off lower body work for another week.

OHP
135x5
155x5x3
135x10x3

Pull-up
x5x3

RDF
35x15x2

Yoke walk
320x50x6

BW-121kg/266lbs

Solid 80%er, aside from glute pain. yokes seem to help, going to try rolling and such tonight as well.


#1348

7/12/2018

Bench press
185x5
225x4
275x3
315x2x2
add slanger
335x4-not bad, had another.

Spoto press
225x19

OHP
135x5
155x3
205x1
185x2x2
135x10x3

Machine Row
stackx10x3

RDF
35x15x2

Hammer curl
65x6
55x10

Lunge
x5x3

Yoke walk
270x50x10-hip feeling better on these.

BW-121kg/266lbs

Solid 80%er, hip feels a bit better, but i think this time we will give it a week or more to fully heal up. and take it easy when coming back.


#1349

11/12/2018

Bench press
185x5
225x4
250x3
285x2x4

OHP
135x3
165x3x2
135x10x3

Seated Row
stackx10x3

RDF
35x15x2

Hammer curl
55x10x2

BW-121kg/266lbs

Solid 80%er, right hip starting to feel better, need to massage psoas more regularly.


#1350

17/12/2018

Squat
135x3
225x3
255x3
295x3
320x2x3-not bad

Bench press
185x3
225x3
255x3
275x2x3

Machine Row
stackx10x3

DB curl
35x20x2

Yoke walk
270x50"x10-managed these quite a bit faster than usual.

BW-122kg/268lbs

Solid 80%er, things feeling ok, hip much better, going to take it easy for a bit until confident that
we can lift at capacity.


#1351

18/12/2018

Bench press
185x3
225x3
250x3
285x2
325x1
365x1-Paused, press went well.

Spoto press
225x20

Deadlift
225x3
315x2
405x1
455x1
525x1-no belt PR, not as clean as i’d like, but would be passable.

OHP
155x5x3
135x10x3

Seated Row
stackx10x3

RDF
35x15x2

Hammer curl
55x10x2

Yoke walk
270x50"x10

BW-122kg/268lbs

Solid 80%er, right hip felt fine on the pulls. back feeling decent.


#1352

20/12/2018

Squat
135x3
225x3
255x3
295x2
340x1
375x1
405x1-not terrible, hip felt fine.

Bench press
185x5
225x4
255x3
275x2x4-nice and fast.

Lunge
x10x3

Machine Row
stackx10x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well. right hip feeling pretty solid.


#1353

21/12/2018

Deadlift to knee
315x3
365x3
385x2x3

OHP
135x3
155x2
200x3-PR
135x10x3

Seated Row
stackx10x3

RDF
35x15x2

Hammer curl
55x10x2

Lunge
x5x3

Yoke walk
270x50"x10

BW-121kg/266lbs

Solid 80%er, things moving well. right glute-ham tie in rather sore today, weekend off should do me good.


#1354

24/12/018

Squat
135x3
225x3
275x3
320x2x2
365x1-Right glute felt a bit off, cut it here.

Bench press
185x5
225x3
275x2
290x3x4-not bad.

Spoto press
225x21

OHP
135x5
165x4x3
135x10x3

Single leg RDL
20x5x5
25x5x2

BW-122kg/268lbs

Solid 80%er, things moving well. Thinking those single leg RDLs would be helpful for getting the right hip moving properly. will continue for now.


#1355

27/12/2018

Squat
95x15x3

Bench press
185x3
225x3
250x3
290x2x5-Easy

RDL
155x15x3

Standing cable row
stackx15x3

DB curl
35x20x2

BW-121kg/266lbs

Solid 80%er, hoping the high rep rehab protocol helps, will be proceeding for 2 weeks then we’ll see how the right glute/hip is feeling.


#1356

28/12/2018

Squat
135x15x3

OHP
135x5
155x2
185x3x2
135x10x3

Standing cable row
stackx15x3

RDF
35x15x2

Reverse curl
barx12x2

BW-122kg/268lbs

Solid 80%er, right hip feeling better already, excited to see how this goes.


#1357

1/1/2019

Squat
185x12x3

OHP
135x3
155x5x2
135x10x3

Standing cable row
stackx15x3

RDF
35x15x2

Hammer curl
55x10x2

BW-123kg/270lbs

Solid 80%er, being cautious about moving squats up, will see how things are feeling in a few days.


#1358

2/1/2019

Squat
135x5
225x10x3-Feeling good, issue with abs seems to be a psoas being tight

Bench press
185x5
225x3
250x3
290x2x2-Fast and easy

Spoto press
225x20

Pull-up
x5x3

BW-123kg/272lbs

Solid 80%er, squat feeling better, need to stretch psoas before we squat.


#1359

4/1/2019

Bench press
185x5
225x3
245x3
275x2x3

Strict press
135x3
155x2
135x10x3

bw-122kg/268lbs

-10% session, stomach was upset, called it off after the press


#1360

7/1/2018

Squat
135x5
245x3x2
245x8x2-felt ok, bit of pressure in lower abdomen on warmups, felt fine on the 8’s though
really focused on feeling the decent and executing the lift properly.

Bench
185x5
225x3
255x2
275x3

Seated Row
Stackx10x3

DB curl
35x15x2

BW-123kg/271lbs

Solid 80%er, lower body feeling decent.


#1361

10/1/2019

Squat
265x8x3

Bench press
185x3
225x3
275x2
320x1x2- Paused W/commands, not bad,

OHP
135x3
155x2
185x2x2
135x10x3

Pull-up
x4x3

Hammer curl
55x10x2

Band pull apart
x15x2

BW-122kg/269lbs

Solid 80%er, feeling more confident in the squat, quads feel a bit weak though.