HERC410
November 21, 2018, 3:31am
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
2 Likes
HERC410
November 23, 2018, 3:48am
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.
HERC410
November 24, 2018, 3:56am
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
HERC410
November 26, 2018, 10:11pm
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
HERC410
November 28, 2018, 4:06am
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.
HERC410
December 5, 2018, 4:11am
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.
HERC410
December 8, 2018, 2:24am
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.
HERC410
December 11, 2018, 10:33pm
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.
HERC410
December 18, 2018, 3:00am
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.
HERC410
December 19, 2018, 4:43am
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.
1 Like
HERC410
December 21, 2018, 12:33am
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.
HERC410
December 22, 2018, 4:31am
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.
1 Like
HERC410
December 24, 2018, 9:39pm
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.
HERC410
December 28, 2018, 2:13am
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.
HERC410
December 28, 2018, 11:18pm
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.
HERC410
January 2, 2019, 2:46am
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.
HERC410
January 3, 2019, 1:35am
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.
HERC410
January 5, 2019, 1:20am
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
HERC410
January 8, 2019, 2:14am
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.
HERC410
January 11, 2019, 4:02am
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.