Herc's Training Log

Training Training Logs
241

1/25/2012
Bench Press
225x3x5
235x2x2

Wide grip
185x5x2

Close grip
205x3x3

Squat
255x3x6

Speed deads
225x2x5

T-bar row
2px5
3px5
4px5

Pull-up
3x3

Curl
50x10

BW-237

242

1/27/2012
Deadlift
395x1x7

squat
225x2x6

Good Morning
185x5
225x5
245x5

T-bar row
2px5
3px5
4px5

Seated dumbell press
65x5x3

Pull-up
3x3

Adductor/Abductor
285x10x2

Db curl
45x10

BW-240

Notes-deadlifts felt very strong today, hamstring work is paying off.

243

1/30/2012
Squat
255x2x5

Deadlift
335x2x6
355x1x3

Good Morning
185x5x3

T-bar row
3px5x2

Pull-up
3x3

Adductor/Abductor
290x10x2

Face pull
65x10x3

DB curl
50x10

BW-240

244

2/1/2012
Bench press
225x3x5
235x2x2

Wide grip
185x5x2

Close grip
205x3x3

Speed Pull
225x2x4

Squat
225x2x4

Good Morning
135x8
185x8x2

T-bar-row
3px5x3

Adductor/abductor
290x10x2

Curl
40x10

BW-240

245

2/3/2012
Deadlift
405x1x5
missed last 2 on grip.

Dimel deadlift
275x5x2

t-bar row
2px5
3px5x2

Seated row
200x5x2

Squat
225x2x4

Good morning
135x5
185x5
225x5

Push press
165x2x3

Seated DB press
60x5x3

Adductor/Abductor
295x10x2

Face pull
72.5x10x3

DB curl
50x10

BW-238

246

2/6/2012
Squat
275x2x4

Deadlift
345x2x4
365x1x3

Good Morning
135x5
185x5
225x5

Seated Row
180x5x3

pull-up
3x3

Face pull
72.5x10x3

Adductor/abductor
295x10x2

Curl
45x10

BW-240

247

2/8/2012
Bench press
235x3,2,3,2,2
245x1x2

Wide grip bench
185x5

Close grip against doubled mini bands
185x1
135x3x5
135x10-no bands, felt like air.

Squat with choked mini band
225x2x4

speed pull against Quaded Miniā€™s
135x2
225x1 PR
185x2
135x2

Shrug
225x5
315x5
405x5
455x3
405x5
315x5x2

Dumbell row
100x5x3

Pull-up
3x3

Adductor/abductor
295x10x2

Face pull
72.5x10x3

Curl
45x10

BW-236

248

2/13/2012
Reverse light band deadlift
135x1
225x1
315x1
405x1
455x1
500x1 PR+45lbs

Deadlift
315x4x4

Squat
225x2x5

Good Morning
185x5
225x5x2

Dumbell row
100x5x3

Pull up
3x3

Adductor/Abductor
300x10x2

Face pull
72.5x10x3

curl
50x10

BW-237

249

2/15/2012
Bench press
235x2x3 too slow for my liking
225x2 still slow
205x3x3 thats what iā€™m looking for, time to reset the bench workouts to 205 on triples and 215 for doubles

Wide grip bench with doubled minis
135x5

Close grip bench w/doubled minis
145x3x5

no bands
145x10-air bench

Speed pull against quaded mini
185x1x5

Reverse band squat
225x2
315x2
365x1-felt strangely heavy, must get back into squatting rhythm

Squat
225x2x5
225x1x4-form work

Barbell row
225x5x3

Adductor/Abductor
305x10x2

Face pull
72.5x10x3

Curl
50x10

BW-234 down 11lbs from last month

250

2/17/2012
Deadlift
405x1
455xfail
440xfail this weight should have went, need more hamstrings

Block pulls-on 2 45ā€™s/side (4-5 inch elevation)
315x5x5

GMā€™s
135x5x3

Push press
165x2x2

strict press
135x4

Seated DB press
65x5x2

arnold press
55x5

DB row
100x5x3

Face pull
72.5x10x2

curl
40x10

BW-237

251

2/20/2012
Squat
225x2x3
245x2
275x2,1,1

Block deadlift
335x3x3
315x3x2

GM
135x5x3

Barbell row
225x5x2

Dumbell row
90x5x2

Adductor/Abductor
305x10

Face pull
65x10x2

Curl
45x12

BW-237.5

252

2/22/2012
Bench press
215x3x5
225x2x2

wide grip w/bands
155x4

close grip w/bands
155x3x5

close grip
155x10

Squat
275x1
225x2x3

speed dead
225x2x5

Seated row
200x5x3

curl
45x10

253

2/24/2012
Bench press (paused)
80kgx1
100kgx1
110kgx1x4 easy

Close grip (paused)
90kgx3x5 easy

Deadlift
Noticed that my knees come in on the initial pull, decided this must be rectified
315x1x3 focusing on forcing knees out

Squat
225x2x6

Clean &Military press
135x2x5

Seated DB press
65x5x3

was feeling shitty and called it a day

254

2/27/2012
Bench press
215x3x4
225x2x3

Wide grip w/band
155x5

Close grip w/band
155x3x5

Note-all sets pretty quick today, nearly at the speed i want

Squat
225x2
245x2x6 only filmed 5 sets

Halting Deadlift
225x3
315x3x3 not too difficult

Shrug
315x5
405x5x3

Barbell Row
225x5x2

GM
135x5
185x5
225x5

Adductor/abductor
305x10x2

Face pull
72.5x10x2

DB curl
50x10

255

2/29/2012
Bench press (all pressing paused)
250x1x4 reasonably fast but not as quick as they should be

Close grip press
205x3x5
165x10

Squat
275x1x5

Box squat
185x3x5
205x3

Pause Squat
135x2
185x2
225x2
245x1

Halting deadlift
225x3
315x3x3

GM
135x5
185x5x2

Seated Row
200x5x2

Face pull
72.5x10x2

DB curl
50x10

BW-238

256

3/2/2012
Halting Deadlift
315x3x5

Deadlift
315x3x5

Squat
225x2x6

GM
225x3x5

Strict press
125x2x5

Seated DB press
60x5x5

Face pull
72.5x10

DB Curl
60x10

BW-237

257

Bench press
215x3x4
225x2x4 very fast, was happy with speed.

Wide grip
185x5

Close grip w/bands
175x3x4 PR+10lbs

175x10 no bands

Squat
225x2x6

Deadlift
315x3x5

Barbell Row
235x5x2

Shrug
405x5
495x3
545x5
405x5x2

DB curl
55x10

BW-238

258

3/7/2012
Bench press
255x1x4

close grip
215x3x5
185x10 PR+10lbs

Squat
275x1x5

Deadlift
315x1x5

Block pull
315x3x2
335x3

Barbell row
235x5x3

Anderson GM
135x5
185x5x2

Face pull
80x10

DB curl
55x10

BW-240

259

03/09/2012

Deadlift
365x1x5

Rack Pull 4inch
315x1
365x1

Squat
225x2x4

strict press
135x2x5
95x5x5

Barbell Row
245x5x3 PR+10lbs

DB curl
55x10

260

3/12/2012
Bench press
225x3x5
235x2x4

Close grip w/doubled mini band
185x3
185x2x4

195x10 no band PR+10lbs

Squat
225x2x5

Deadlift
345x1x4

GM
185x5
225x5-Need to move up on these

BB row
255x5x3 PR+10lbs

Shrug
315x5
405x5x2
455x5

Curl
55x10

BW-242