Herc's Training Log

Training Training Logs
381

18/12/2012

Squat
315x1
335x1

Pause squat
315x2

Bench press
225x3x6

CGBP
165x10x2

Deadlift
405x1x8

Clean and press
140x6

Pendlay row
225x3x3

Leg press
5ppsx10x2

Hammer curl
45x10x2

Hanging leg raise(hanging from bar
x8x2

solid day

382

20/12/2012
Squat
315x1
335x1

Pause squat
315x2,1

Bench press
225x3x5

Wide grip
185x5

CGBP
165x10

Deadlift
405x1
315x5

Pendlay row
225x3x3

Hammer curl
40x10x2

Notes-benching felt somewhat shitty, everything else was decent.

383

21/12/2012
End of the world workout
Pause squats
225x2x4

Seated DB press
65x13 PR+1rep

Seated row
180x10x2

Leg press
4ppsx10x2

Hammer curl
45x10x2

Well so far so good.

384

22/12/2012
Squat
315x1
345x1
295x5 PR
Pause squat
325x2 PR+10lbs

Bench press
225x3x2
185x10x2-thinking Iā€™ll be repping lighter weights until my left shoulder is 100% again

Deadlift
405x1
315x3x3

Pendlay row
245x3x3

Leg press
5ppsx5x2

Leg raise
x10x2

Hammer curl
45x10x2

385

27/12/2012
Squat
315x1
345x1

Pause squat
315x2x2 volume PR

Bench press w/slingshot
100x5
110x5
120x4x2

Deadlift
405x1
315x5

Hammer curl
50x10x2

386

1/1/2013
Squat
315x1
345x1

Pause squats
315x3 PR+1rep
295x3

Bench press kg
90x3
100x2
110x4 w/slingshot
100x2
125x4,3
100x1

Deadlift
350x1
275x5x5

CSR
2px10x3

Hammer curl
50x10x2

387

4/1/2013
squat
315x1
345x1
225x10

Pause squat
315x2

Bench press
100x1
125x4x2 w/slanger

CGBP
85x10

RDL
225x10
275x5x2

CSR
2px10x2

Seated DB press
50x16

Hammer curl
50x10x2

Overhead tricep extension
70x15x2

BW-233

388

7/1/2013
Squat
315x1
345x1

Pause squat
295x2x5

Bench press
225x1
275x4x2 w/slanger
225x3x2-shoulder is close to being able to handle benching again.

Pushdowns
60x10x2
40x15

Deadlift
315x1x6

Seated row
180x10x3

Hammer curl
50x10x2
HIIT-5 cycles 30 on, 1:30 off just using the bike doesnā€™t feel right

BW-234

389

8/1/2012
Clean and press
140x7 PR+1rep
135x8,6

Pause squat
245x2x4

Seated DB press
65x12.5-this was close
65x6,6

Pull up
3 sets of 5

Hammer curl
50x10x2

Broad jumps
x1x5

HIIT-6 cycles 30 on 130 off

BW-234

390

9/1/2013
Squat
315x1
345x1

Psquat
295x3x3

Bench press
185x8x3 all reps done bottom half, locking out final

CGBP
165x8x3
135x13

Deadlift
315x1x6

Seated row
140x10x3 very strict

Hammer curl
45x10x2

Leg raise
10x2

HIIT-6 cycles

BW-234

Low side of an 80% day, felt like shit coming in, better by mid-workout, but still felt shitty overall. still got all the work in.

391

10/1/2013
clean and press
140x5

push press
175x1
165x1x3

P squat
225x2x4

Hammer curl
40x10x2

Box jump
33.5"x1x10

BW-233

Real low side of an 80%er felt pretty bad until the end of the jumps.

392

11/1/2013
Squat
315x1
345x1

Bench press
205x5x5 bottom half reps, save the last

CGBP
155x10x2

Deadlift
375x1
315x5x5

Seated row
160x10x3

Hammer curl
45x10x2

Leg raise
x10x2

HIIT-6 cycles

BW-233
fairly solid 80%er, gym was warm, deads left me tired.

393

12/1/2013
Squat
315x1
365x1

Psquat
315x2

Deadlift
405x1
425x1-first 425 post injury, slow but not terrible. this should improve to pre injury strength by around the end of febuary.

Pendlay row
225x5x3

followed with 45 min of basketball for first time in 7 years.

394

14/1/2013
Squat
315x1

Psquat
280x5x2

GM
185x8x2

RDL
185x8x2

CGpulldown
160x8x2
120x8

Leg curl
80x8x3

Hammer curl
40x10x2

Leg raise
x10x2

BW-233

80%er, lower back was totalled by the pause squats.

395

PSquat
225x2x4

Bench press
220x1 easy
190x5x5

CGBP
135x10x5

GM
185x8
135x10

T-bar row
3 plate x6,8,10-been an eternity since I did these

Hammer curls
45x10x2

Leg raise
x10x2

Front DB raise
15x25x2

BW-234

80%er pressing felt very solid

396

18/1/2013
Squat
225x2x2

Deadlift
385x1
335x5x3

Seated row
180x10x2
140x10

Leg curl
80x10x2
95x10

Hammer curl
35x10

Leg raise
x10x3

Calf raise
120x12x2

397

Squat
325x1

Psquat
290x3x3

T-bar row
2p x10
3p x10x2

RDL
225x8x2

Hammer curl
40x10x2

Lying Leg curl
95x10x3

Leg raise
x10x3

BW-236

solid 80%er

398

23/1/2013
Psquat
225x2x2

Bench press
225x1
200x3x5

CGBP
140x10x5

Seated row
160x10x3 strict

Leg curl
95x10x3

Hammer curl
40x10x2

Adductor machine
235x20

Leg raise
X10x3

BW-231
Solid 80% session, shoulder giving me a bit of trouble but nothing serious.

399

24/1/2013
Clean and press
135x1
115x5x3

Seated DB press
50x10x3

Pull-up
x5x3

DB front raise
5lb x50x2-for blood flow to shoulder

H curl
40x10x2

BW-229-baseline weight.
80% session, standing pressing felt shitty, stomach was upset.
Hoping deads tommorow are decent.

400

25/1/2013
Psquat
225x2x2

Deadlift
405x1
355x3x3

Seated row
170x10x3

Hammer curl
45x10x2

Leg curl
X10x3

BW-227
80% session, everything felt heavy.

28/1/2013
Squat
335x1
Psquat
300x3x3

Seated row
200x10
180x10
160x10

Leg curl
95x10x3

Hammer curl
45x10x2
HIIT-6 cycles
BW-233-post load
80%er, felt decent