Herc's Training Log

Training Training Logs
41

10/07/2010
Overhead Press
125x4
130x4
135x4
140x3

Barbell Row
150x5,5,5,5,5

42

12/07/2010
Squat
135x4
185x2
225x2
245x1
275x1,1

285x1
295x1

Box Squat
205x3,3
135x3 (8 second pause on box)

Good Morning
225x4,4,4

Dead-stop Leg Press
2 plates/side x 6
3 plates/side x 5
4 plates/side x 4,4,4

Reverse Hyper
110x6,7,7

43

14/07/2010
Bench Press
60kgx5
75kgx4
87.5kgx3,3,3

Close-Grip Press
90kgx4,4,4

Box Squat (4 second pause on box)
135x3
155x3
175x3
195x3
205x3

Tate Press
25x8,8,8

Pressdown
110x8,8,8

44

16/07/2010
Deadlift
135x5
225x5
315x1
345x3
315x3,3

Deficit Deadlift
225x10,10,10,10,10

Box Squat
135x3
155x3
175x3
195x3
215x2

Kroc Rows
85x20 each arm

45

17/07/2010
Overhead Press
70x8
95x5
110x5
125x6
90x10
80x10,10
70x10,10

46

19/07/2010
Squat
135x5
180x5
205x5
235x10

yes i know all but the fifth were high.
235x1,1
145x10,10,10,10,10

Box Squat
185x3,3,3

Dumbell Row
65x10,10,10,10,10

Barbell Curl
75x10,10,10,10,10

47

21/07/2010
Bench Press
135x5
155x5
175x10 gives ~233lb max

Close-Grip Press
125x10,10,10,10,10

48

23/07/2010
Deadlift
135x5
225x5
add belt
235x5
275x5
310x10 PR ~413 max

2 3/4 Deficit Deadlift
225x10,10,10,10,10

Good Morning
135x10,10,10,10,10

Kroc Row
95x15 each arm

Barbell Shrug
225x10
185x10,10,10,10

49

26/07/2010
Squat
135x5
195x3
220x3
250x4 ~285 max? figured out what iā€™d forgotten during my week off, my bar position is really low, this fixes the problem.

Dumbell Row
65x10,10,10,10,10

Barbell Curl
75x10,10,10,10,10

50

28/07/2010
Bench Press
50kgx5
65kgx3
75kgx3
85kgx8 max ~237lb/107.5kg

Close-Grip Press
126x10,10,10,10,10

T-bar Row
90x10,10,10,10,10

Pressdown
110x10,10,10,10,10

51

30/07/2010
Deadlift
135x5
225x5
255x3
290x3
330x8 PR max ~417lbs/190kg

Deficit Deadlifts
225x10,10,10,10,10

Kroc Row
95x16 each arm

52

1/08/2010
Push Press
100x3
115x3
130x5 max ~151 lbs

53

2/08/2010
Squat
135x5
185x3
205x5
235x3
260x5 max ~303 lbs much better.
165x10

Box Squat
185x3,3,3

Dumbell Row
65x10,10,10,10,10

54

4/08/2010
Bench Press (weights in kilos)
barx5
40x5
60x5
70x5
80x3
90x6 max ~107.982kg/238.057 lbs
95x1
100x1
105xfail had the weight, just tired.

Close-Grip Press
60kgx 10,10,10,10,10

T-bar Row
90x10,10,10
45x10,10

Pressdown
100 lbx10,10,10,10,10

weight 194 lbs

55

6/07/2010
Deadlift (kg today)
75x5
100x5
125x5
140x3
157.5x6 max ~188.968kg
175x1

Box Squat
135x3
185x3,3,3

Good Morning
135x10,10,10,10,10

56

7/07/2010
Push-Press
110x5
125x3
140x4 max ~158.648 lbs

57

16/08/2010
Squat
135x6
185x5
215x5
240x2,2,1
275x1

felt shitty today after deload week.

Box Squat
185x3,3,3

Dumbell Row
65x10,10,10,10,10

Barbell Curl
80x10,10,10

58

18/08/2010
Bench Press(kg)
20x5
50x5
60x5
72.5x5
82.5x10 PR estimated 1RM ~109.973kg/242.446 lbs
100x1 PR
105xfail
105x1 PR

Close-Grip Press
62.5kgx10,10,10,10,10

Seated Row
140x10,10,10,10,10

Pressdown
100x10,10,10,10,10

BW 193lbs

59

20/08/2010
Deadlift
135x5
185x5
225x5
245x5
280x5
320x5 not pushing this week, didnā€™t feel great.

225x10,10,10,10

Box Squat
135x3
185x3

Good Morning
135x10,10,10
called it a day

60

21/08/2010
Overhead Press
100x5,5,5,5,5