T Nation

Herc's Training Log


#1382

22/2/2019

RDL
225x10x2
315x8x4

OHP
115x5
135x5
165x3x2
135x10x3

Seated DB press
55x10x3

RDF
35x15x2

Hammer curl
55x10
35x20x2

BW-118kg/264lbs

Solid 80%er, things moving well, hips feeling decent.


#1383

Herc it’s been a while!!! Hope you are still killing it at meets


#1384

Hey Rob, yeah it’s been a bit, just trying to get my ass in shape and get back to 100%, then we’ll
come back to killing comps

25/2/2019

Squat
135x5
185x3
225x3
275x2
315x2x2-no pain, right glute not firing well, more activation work needed.
225x8x3

Bench press
135x5
185x5
225x4
275x2
285x3x2
225+bands x3x3

Spoto press
225x20

Seated DB press
55x10x3

BB row
225x10x3

DB curl
35x20x2

Lunge
x5x3

BW-118kg/260lbs

Solid 80%er, things moving well, right glute much more active after the lift was over. getting better bit by bit.


#1385

Great work, decided to go to Belle river for my first meet back. Keep grinding!!!


#1386

Nice, I’ll be there with my athletes for sure.

27/2/2019

OHP
95x5
135x5
155x5x2
175x3x2
135x10x2

Seated DB press
55x10x3

RDL
225x10x2
315x8x5

Cable row
stackx10x3

RDF
35x15x2

DB curl
35x20x2

BW-116.5kg/257lbs

Solid 80%er, things moving well. back/hip feeling better, not 100%, but better each time.


#1387

28/2/2019

Paused Squat
135x3
225x3
275x2
315x1x2
225x5x3-Liking the control on these.

Bench press
185x5
225x3
275x5
add bands
225x3x3

Spoto press
225x10x2

BW-117kg/258lbs

Solid 80%er, hips feeling better, not perfect yet but am liking the direction this is going


#1388

1/3/2019

RDL
225x10x2
315x8x5

DL
315x3x5

OHP
95x5
135x5
155x2
185x2
155x5x2
135x10x2

Seated DB press
55x10x3

Machine row
stackx10x3

RDF
35x15x2

DB curl
35x20x2

BW-117kg/258lbs

Solid 80%er, things feeling better.,


#1389

Great session, keep it going


#1390

Will do buddy, hope training is going well for you too.

4/3/2019

Pause squat
185x3
225x3
275x2
315x1
335x1
275x3x3
225x5x2

Bench press
185x5
225x5
285x3
315x1
275x3x3
add bands
205x4x3

Spoto press
225x10x2

Pull-up
x5x3

BW-116.5kg/257lbs

Solid 80%er, things feeling pretty good, right side lower back just a little stiff today. glute activation much more even.


#1391

6/3/2019

Deadlift
225x5
315x3
365x1
405x1
455x1
365x3x3

RDL
315x10x3

OHP
135x5
185x1
135x10x3-Doing full locked out reps now, gotta keep these strict.

Standing cable row
\stackx30

BW-115.5kg/255lbs

Solid 80%er, takin it a bit easy, hip feeling good. may go back to the leviathan after this next training week. Tomorrow we head to ottawa to coach/handle for nats


#1392

12/3/2019

Squat
135x5
205x5
240x5
315x1P
275x5
240x5x5

RDL
225x10x5

Pulldown
stack+30x12x3

DB curl
35x15x2

BW-116.5kg/257lbs

Solid 80%er, right knee somewhat sore, not certain why. have implemented new morning routine for general movement and muscle control.


#1393

Great squat session


#1394

Thanks buddy, it’s coming along.

13/3/2019

Bench press
135x5
190x5
215x5
285x1P
240x10
215x5x5

OHP
115x10x5-Full reps, much harder than not locking out.

Spoto press
190x10x5

BB row
225x10x4

RDF
35x15x2

Hammer curl
55x8x2-very strict

BW-116.3kg/256.5lbs

Solid 80%er, bench feeling really solid.


#1395

15/3/2019

OHP
95x5
115x5
135x5
170x1
145x8
135x5x5

Bench press
225x5x5

Seated DB press
55x10x3

BB row
225x10x4

RDF
35x15x2

Hammer curl
55x8x3

BW-115.5kg/255lbs

Solid 80%er, pressing feeling decent, need to work on stability in right shoulder.


#1396

18/3/2019

Squat
135x3
225x5
255x3
315x1P
285x5
255x5x5

RDL
250x10x4

Standing cable row
stackx15x3

BW-117kg/258lbs

Solid 80%er, right low back a bit stiff today.


#1397

19/3/2019

Bench press
135x5
200x3
230x3
285x1
260x8
230x5x5

OHP
120x10x5

Spoto press
200x10x3

BB row
250x10x3

RDF
35x15x2

Hammer curl
55x8x2

BW-117kg/258lbs

Solid 80%er, need to do more band walks tomorrow.


#1398

21/3/2019

Deadlift
225x3
275x3
315x3
390x1
355x5
315x5x5-last set, lower back did not feel so great, extra rehab work this week/weekend

Squat
185x3
255x5x5-felt ok

Cable row
stackx15x3

DB curl
35x20x2

BW-114.5kg/252lbs

Solid 80%er, things moving well aside from low back/hip tweak, need to get those band walks in the morning more consistently.


#1399

22/3/2019

OHP
95x5
120x5
140x3
170x1
155x6
140x5x5

Bench press
230x5x5

Seated Row
stackx10x3

RDF
35x15x2

BW-115kg/253lbs

Solid 80%er, things moving well. low back stiff but should be fine by monday


#1400

last couple sessions were strong looking. How is the team looking for Belle River


#1401

Team is doing well, we have one fellow who is withdrawing due to a small back injury, but he should be back in fighting shape for september. I’ll start including the youtube vids on the final post for the week as well i think.

25/3/2019

Squat
135x5
225x3
240x3
275x3
315x1P
300x5
275x3x5P

RDL
225x10x5

Pull-up
x5x3

DB curl
35x20x2

BW-115kg/253lbs

Solid 80%er, things moving well. right low back still a bit sore. but much better than last week