Herc's Training Log

Training Training Logs
301

5/23/2012
Bench press
92.5x3x4
102.5x6 Shawn tells me that my working weight was too light, and asked me to hit this for 6, having done it fairly easily he says my work sets should be 102.5 and 105, so that will be the plan for next week.
105x2x4

Wide grip
85x5x2

Close grip
100x3,2
85x10

Squat
225x2x6-felt much better today, corrected my foot position.

Pull-up
4,3,2

Seated Row
200x5x3

Curl
55x10

Bench row
100x5x3

BW-239

Jab-thanks for the tip

302

5/23/2012
Deadlift
390x1
360x3x2

Strict press
135x5 PR+5lbs

Squat
225x2x6

GM
225x5x2

Seated DB press
75x5x3

Pendlay row
225x3x3

Curl
55x10

303

5/29/2012
Squat
325x1

Zercher harness lift
225x5

Pendlay Row
225x3x3

Had to keep this short, tommorow will be a longer session.

304

5/30/2012
Bench press
225x3x3
205x2x4

Strict press
140x4 PR

Squat
275x2x2

today just did not go well. will bench friday.

305

5/31/2012
Bench press
60x3
75x3
90x1
100x3x4
105x2x3
105x3x1
much faster and better today.

Wide grip
90x5

Deadlift
400x1
380x3,2

Squat
275x2x3

Pendlay Row
225x3x3

Curl
55x10

Much better session today BW-240

306

6/4/2012
Bench press
102.5x3x4
107.5x2x4 bit slow, will be staying here for a couple weeks or until it gets faster and smoother

Wide grip
90x5

close grip
90x5x5

Squat
245x3x4
265x2x4

GM
265x3x3

Pendlay Row
225x3x3

Curl
35x15

BW-241

307

6/7/2012
Deadlift
410x1
390x3x2-Aww Yeaaa

Strict press
145x4 PR+5lbs

Squat
245x3x4
265x2x4

Seated DB press
75x5
65x5x2

Pendlay Row
225x3x3

DB curl
50x10

BW-240

308

Nice work Herc! Another fellow Ontarian :slight_smile:

309

Hey thanks coyotegal, whereabouts are you from?

6/11/2012
Squat
245x3x4
265x2x4

3/4 squat from pins
365x1x5

Pendlay row
225x3x5

hammer curl
45x10x2

BW 239

310

6/13/2012
Bench press
102.5x3x4
107.5x2x4

wide grip
90x5

Slingshot bench
125x2x2

Close grip bench
100x3
70x10x3

Squat
225x2x5-these were with the knees forced out much farther than usual and I think Iā€™ll be sticking with this form and light-moderate weights until it feels more solid.

Pendlay Row
225x3x3

hammer curl
55x10

BW-241

311

6/15/2012
Deadlift
420x2 PR+15lbs

Klokov press
95x3x5
105x1

Squat
225x2x6

Pendlay Row
225x3x5
135x8x2

hammer curls
35x10x3

BW-242

312

6/18/2012
Squat
225x2x6

GM
225x5x3

Rack pull-shrug
405x3x5

Pendlay row
245x3x5

Hammer curl
35x10x3

BW-241

313

Nice dl PR, and liking the Klokov press love in here too!

Your squat form has improved as well, just great work all round.

314

thanks jab, youā€™ve been killing it as well. Squat form has come a long way.
also, Klokov press rules

6/20/2012
Bench press
102.5x3x4
107.5x2x4 note- the lack of speed and strength was likely due to loose glutes and legs, due to stiffness.

Wide grip
92.5x5 PR+2.5kg

Close grip with large bands
70x3x5

Close grip
70x10

Squat
225x2x6

GM
135x8x3

BB row
135x10x3

DB row
85x10x3

Hammer curl
35x10x3

Bench press (not filmed)
100x3x4
105x2x4

BW-242

315

6/22/2012
Deadlift
215kgxfail -ok so Iā€™m going to run the program once more with a starting max of 465. after the first miss 210xfail I nearly never succeed, but the 215 attempt felt as though 210 would have went.

Squat
225x2x6 (did this with ~30sec rest between sets)

Strict press
135x3x3

Klokov press
95x3x3

DB row
85x10x3

hammer curl
35x10x3

BW-242

316

6/25/2012
Squat
230x2x6

GM
230x3x3

Pin Squat
335x3x5

Shrug
425x5x5

BB row
155x10x5

DB row
85x10x2

Hammer curl
45x10x3

317

6/27/2012
Bench press
100x3x4
105x2x4

Wide grip
92.5x5

Close grip with green bands
70x3x5
70x10 no bands

Squat
225x2x6

Pendlay row
225x3x3

DB row
85x10x5

Hammer curl
50x10x3

BW-241

318

6/29/2012
Deadlift
365x1
295x5,6 the sixth rep was a miscount.

strict press
125x5x2

Klokov press
95x3
100x3x4

Squat
225x2x6

Pendlay row
225x3x5

Hammer curl
50x10x3

BW-240

319

7/1/2012
Squat
240x2x6

GM
240x3x3

Pin Squat
345x3x5

Shrug
435x5x5

BB row
165x10x5

Hammer curl
50x10x3

BW-242

320

7/4/2012
Bench press
100x3x4
105x2x4
115x1 paused
100x2x4 paused
105x2 paused -Need to do more pause work, thinking of changing routine to something like 5 paused singles, followed by 5 paused doubles, then 5 paused triples. next week will likely look like 110x1x5, 105x2x5, 100x3x5 all paused, increasing 2.5kg per week assistance will likely remain the same

Wide grip
95x5 PR+2.5kg

Close grip
75x10x3

Squat
225x2x6

DB row
85x10x3

Hammer curl
50x10x3

BW-242