T Nation

Herc's Training Log


#1402

26/3/2019

Bench press
135x5
215x5
245x3
285x1
275x6
245x5x5

OHP
130x8x5

Spoto
225x10x2

Cable row
stackx15x3

RDF
35x15x2

BW-115kg/253lbs

Solid 80%er, things moving well. low back still a bit stiff.


#1403

28/3/2019

Deadlift
225x3
315x3
335x3
390x1
375x5
335x5- Low back not happy on the eccentric, going to need to work on this. called it there

Squat
135x5
225x3
275x3x3P-low back not feeling decent by this point, called it there

DB row
80x10x5

EZ curl
70x20x2

BW-116kg/255lbs

low end 80%er, everything felt great on the pulls until i went to lower the weight, getting better but it still needs some work.


#1404

29/3/2019

OHP
95x5
135x3
145x3
170x1
165x4
145x5x5

Bench press
245x5x5

Seated DB press
55x12x5

Cable Row
stackx15x3

RDF
35x15x2

Hammer curl
55x10x2

BW-115kg/253lbs

Solid 80%er, things feeling a bit better. Just trying to get after it.


#1405

1/4/2019

Squat
135x5
225x5
245x5
325x1p
280x5
245x5x5

RDL
225x10x5- low back not enjoying these, thinking med glute isn’t firing quite right.

Cable row
stackx15x3

EZ curl
70x22x2

BW-115kg/253lbs

Solid 80%er,things moving ok, just need to get that hip movin right


#1406

2/4/2019

Bench press
135x5
195x5
225x5
295x1
255x9
225x5x5

OHP
120x10x3
120x9,8- Doing these very strictly, have to be honest with myself and not cheat the reps.

Spoto press
195x10x3

DB Row
85x10x5

RDF
35x15x2

Hammer curl
55x10x3

BW-115kg/253lbs

Solid 80%er, things feeling ok, still a bit tight in the low back, will see how DL’s go thursday


#1407

4/4/2019

Deadlift
225x3
315x3
405x1
340x5
315x5-cut it here, low back still feeling stiff

Squat
135x5
225x3
245x5x5

Cable row
stackx15x3

EZ curl
70x23x2

BW-116kg/255lbs

Solid 80%er, managed to get low back to crack into place after the gym.


#1408

5/4/2019

OHP
95x5
120x5
135x5
180x1
155x7
135x5x5

Bench press
225x5x5

CGBP
185x12x3

DB row
90x10x3

RDF
35x15x2

EZ curl
70x24x2

BW-115kg/253lbs

Solid 80%er, things moving well, low back feeling much better.


#1409

strong couple of sessions. I heard they are going to hold the London Open in september. But depending on which day and where my game is I might be able to compete or watch.


#1410

Thanks man, yeah that’s what i’ve been hearing, you going to belle river still?

8/4/2019

Squat
135x5
225x5
260x3
325x1P
295x5
260x5x5

GM
95x10x5

Pull-up
x5x3

EZ curl
70x25x2

Leg raise
x10x2

BW-116kg/255lbs

Solid 80%er, low back feeling better, not quite 100% but better.


#1411

9/4/2019

Bench press
135x5
210x5
240x3
295x1
270x7
240x5x5

OHP
130x8x5 -Getting better, was hard to transition to doing these really strictly.

CGBP
225x8
185x12x2

Cable row
stackx15x3

RDF
35x15x2

EZ curl
70x26x2

BW-116kg/255lbs

Solid 80%er, things moving well, Need to pause the benches better.


#1412

Yeah, just had a minor set back with getting 2nd degree burns on the rear lower calf.


#1413

Happens man, I get burned forging occasionally, planning on hitting a meet in sept?

11/4/2019

Deadlift
225x5
315x3
405x1
340x5
320x5-low back just a bit tender, proper bracing really helped though.

Squat
245x5x5-much better with focus on maintaining neutral spine during bracing.

DB row
90x10x4

EZ curl
70x27x2

Leg raise
x10x2

BW-116kg/255lbs

Solid 80%er, things moving well and feeling better


#1414

The London open for sure


#1415

That’s good man. I might end up coming out to the meet, don’t think i’ll be quite ready to compete at that point, but i may be out to watch/coach

12/4/2019

OHP
115x5
135x3
145x3
180x1
165x5
145x5x5

Bench press
245x5x5

Seated DB press
55x10x3

DB row
90x10x3

RDF
35x15x2

Hammer curl
55x10
35x20

BW-116kg/255lbs

Solid 80%er, things moving well.


#1416

15/4/2019

Squat
135x3
245x3
280x2
325x1
310x5
280x3x5

GM
135x10x5

DB row
90x10x4

EZ curl
70x28x2

Leg raise
x10x2

BW-117kg/257lbs

Solid 80%er, things moving well, bit bloated from an event over the weekend.


#1417

16/4/2019

Bench press
135x5
225x3
255x3
295x1
285x6
255x5x5

OHP
135x8x5

Band pressdown
x35x2

DB row
90x10x4

RDF
35x15x2

EZ curl
70x29x2

BW-116.5kg/256lbs

Solid 80%er, things feeling pretty good.


#1418

two great sessions…so what are you dealing with injury wise?


#1419

lingering issues with the lower back/hip from an old injury. Nearly 100% though. just have to take care building back up.

19/4/2019

OHP
95x5
135x3
155x2
180x1
275x3
155x5x5-this was tough.

Bench press
255x5x5

DB row
90x10x4

RDF
35x15x2

EZ curls
70x30x2

BW-115kg/253lbs

Solid 80%er, things moving well, no discomfort in ohp, right shoulder felt a little off on the bench.


#1420

Ahh yeah I kinda remember the old issue from back in the day…you training close to London??? Because I want to start travelling and lifting with everyone I know.


#1421

I’m out in Windsor for now, liftin out of Empire Muscle, been going pretty good last little bit.

22/4/2019

Squat
135x5
225x5
255x5
335x1
285x5
255x5x5

GM
135x10x4

DB row
90x10

Pull-up
x5x3

EZ curl
75x20x2

BW-116kg/255lbs

Solid 80%er, things feeling decent, low back/hip a little tight today.