Herc's Training Log

Training Training Logs
181

13/6/2011
Squat
275x1x10
add belt
275x1

Leg press
3ppsx3
4ppsx3
5ppsx3
6ppsx3 paused

Pull-up
5,5

Dumbell Row
85x8x3

Dumbell curl
50x6x2

Reverse flye
15x10x3

rotator stuff
shoulder feeling much better.

182

5/6/2011
Bench Press
175x5
200x3
220x4 PR this felt AWESOME! estimated 1RM now ~250

Close-Grip press
135x10,10,10,8,10

Squat
255x3x4

Pull up
5,5

Dumbell Row
55x10x3

Dumbell Curl
55x6x2

Reverse flye
15x10x3

rotator cuff work

183

17/6/2011
Squat
265x2x8

Speed deadlift
275x1x4

Pull-up
5,5

Dumbell row
55x10x3

Dumbell curl
40x6x2

Reverse flye
15x12x3

rotator stuff

184

Iā€™ve noticed that youā€™ve used the Slingshot in the past. Whatā€™s your opinion on it? I never used one, but it seems like it would be useful for working on lockout strength. Iā€™m not really sure about it preventing injury like Mark Bell says, though. :confused:

185

i like it, you have to stay ridiculously tight when using it or it pulls you out of position though. really helps to reinforce form, and yeah it would be excellent for lockout strength, though i use it mainly to get used to heavier weights.

20/6/2011
Squat
275x1x12 form was shitty on these, right glute bothering me a bit. think Iā€™ll be lowering the weight on wednesday and doing doubles/triples.

Pull-up
5,5

Dumbbell Row
55x10x3

Dumbbell Curl
40x6x2

Reverse flye
15x12x3

Rotator stuff

186

22/6/2011
Bench Press
165x3
190x3
215x5 PR shoulder still feels off, but getting better, light week next week should help.

Close grip
135x10,10,10,10,7

Squat
245x2x4

Pull-up
5,5

Dumbell Row
55x10x3

Reverse flye
15x12x3

Rotator stuff

187

28/6/2011
Bench Press (kg)
82.5x3
92.5x3
102.5x3 PR+1 rep shoulder feels much better, had another rep if iā€™d had a liftoff.

Close grip press
60kg x10x5

Squat
275x1
295x1
315x1
255x2x3

random support stuff
Dumbell rows
Pull-ups
added face pulls.

188

29/6/2011
Deadlift
315x2x3
315x1

Overhead press (kg)
40x3
50x3
60x6 PR+1 rep

face pulls

189

5/7/2011
Bench Press (kg)
77.5x3
87.5x3
100x4 PR+1 rep

Close grip bench
60x10x5

Squat
275x1
295x1
315x1
335x1 PR+5lbs
345x1 PR+15lbs
both the 335 and 345 looked shitty, lost tightness in bottom on 345 when i hit the pins. other than that last attempt these looked pretty good.

Box Squat
225x3x3

Dumbell row
85x10x3

Face Pull
40x10x3

Overhead Shrug
barx10

190

12/7/2011
Bench Press
105x3 PR+2.5kg

Close grips
60kgx10x5

Squat
275x1x3
form felt very off on these.

Deadlift
worked up to 365x1, fairly easy.

Dumbell Row
95x10/side

Reverse hyper
90x8x2

191

20/7/2011
Bench Press
100kgx1
115kgx fail

Squat
225x1
245x1
275x1
315x1
need to open up more.

Deadlift
225x2
275x1
315x1
tried new stance on these, donā€™t like it, going back to standard.

Dumbell Row
105x10

Reverse hyper
90x8x2

Face pulls

192

bench and squat
9/2/2011
only been to the gym once/week for past month, starting school in a few days, looking like Iā€™ll be able to train properly there, but weā€™ll see how it goes.

Bench Press
90kgx1
100kgx1
add slingshot
110kgx2
120kgx1

Squat
225x2x5

193

Last week
Squat tuesday
225x2x6

Bench
ramp to speed singles @ 185
single at 225
slingshot bench

wednesday
Squat
225x3x6

Deadlift to single @365

thursday
Squat
225x2x6

194

9/12/2011
Squat
225x4x6

Bench Press
top set @205x3
CGBP 135x10x5

Dumbell Row
70x10x5

Curls

Good girl machine
145x10x3

195

summing up training for missed time
-continued russian squat cycle, benched sporadically, and deadlifted a little on fridays.

9/26/2011
Squat
245x2x6

Good Morning
185x5
225x5x2
275x2

Good Girl machine
200x10x3

Bad girl Machine
200x10x3

Bench Press
185x3x5
205x2x3

Seated Row
160x6x4

Barbell curls

BW-228

196

9/28/2011
Squat
225x2x6

Good Morning
185x5
225x5
275x3,2

Military Press
125x2x6

Seated Dumbell Press
40x5
50x5
60x5
70x5 PR+10lbs

Good girl Machine
200x10x3

Bad girl Machine
200x10x3

Dumbell Row
90x5x3

Seated Row
180x5x3

BW-228

197

9/30/2011
Squat
255x2x4

Good Morning
185x5
225x5
275x3

Pause Squat
185x3
225x2

Good girl Machine
215x10x3

Bad girl Machine
215x10x3

Dumbell Row
95x5x3

Seated Row
180x5x2

Face pulls
50x10x3

Dumbell Curl
40x6x2

BW 228

198

10/3/2011

Squat
225x2x6

Good Morning
185x5
225x5
275x4 PR+1rep

GG/BG
215x10x3

Bench Press
185x3x5
205x2x3

Close-Grip Bench
135x10x2
185x5

Dumbell Row
95x5x3

Seated Row
200x5x2

Face Pull
45x10x3

Dumbell curl
45x5x2

BW 228

199

10/5/2011

Squat
265x2x3

Good Morning
185x5
225x5
275x5 PR+1rep

Push-Press
125x2x5

Seated Dumbell Press
40x5
50x5
60x5
75x0

Good Girl Machine
215x10x3

Bad girl Machine
215x10x3

Dumbell Row
100x5x3

Face Pull
50x10x3

Dumbell Curl
45x5x2

BW-228

200

10/7/2011

Squat
225x2
245x2
265x2
275x2

Good Morning
185x5
225x5

Adductor/Abductor Machines
215x10x3

Dumbell Row
100x5x3

Seated Row
200x5x2

Face Pull
50x10x3

Dumbell Curl
40x5x2

BW-228