Herc's Training Log

Training Training Logs
601

13/6/2014
pause Squat
275x2x2

Bench press
225x3x3-not bad, shoulder felt ok. not perfect but much better. (will continue stretching and such. hoping this clears up soon)

Deadlift
375x3x5

Seated Row
200x10x2

Hammer curl
40x10

Pressdown
70x10x2
60x10

BW-110

solid 80%er, Squat/deads feeling solid, bench felt best it has in a long time.

602

16/6/2014
Squat
305x4x4

Bench press
225x3x3

BB row
295x5x3

Leg press
310x10x2

Pressdown
60x10x3

Hammer curl
45x10

Solid 80%er. felt pretty good, shoulder/chest felt ok, still not 100%, but much better than itā€™s been.

603

20/6/2014
Pause squat
275x2x2

Bench press
225x3x3-feeling better
185x8

Deadlift
385x3x5

BB row
225x5x3

Hammer curl
45x10

BW-110

Solid 80%er, need to get away from the fast food though. shoulder feeling ok, back a tad tight.

604

23/6/2014
Squat
315x3x5 volume PR

Bench press
220x4x4

Hack squat
1pps x5x3

Pressdown
70x10x3

Hammer curl
40x10

Solid 80%er, squat feeling ok. bench feels much better at the pit.

605

26/5/2014
Squat
275x2x2

Bench press
220x4x3

Deadlift
405x3x5 Volume PR

Pressdown
70x10x3

Hammer curl
40x10x2

BW-114
Solid 80%er, pull feeling good, squats ok.

606
607

7/7/2014
Squat
265x5x5 no belt

Bench press
185x5x5 no pain, just still not feeling quite right.

Incline DB press
65x10x3

BB Row
225x5x3

Leg press
5pps x10x2

Leg curl
110x20x2

Hammer curl
45x10

BW-116.4kg

Solid 80%er, Squats werenā€™t bad, bench was fast and didnā€™t hurt. things are looking up.

608

9/7/2014
pause Squat
255x2x5

BTN press
110x5x5

Bench Press
225x3x3
275x1x2
225x5

Seated Row
180x10
220x10x2
260x10

Seated DB press
60x10x3

Hammer curl
45x10x2

BW-114

Solid 80%er, pec minor still not feeling great, but not bothering me on bench much either

609

10/7/2014
Pause Squat
285x2x2

Bench press
185x5x5
225x2

Deadlift
335x5x5

Seated Row
220x10x3

Dip
BWx8x3

Pressdown
50x10
30x20

Hammer curl
45x10x2

BW-116-proper dieting starts today.

Solid 80%er, deads were not bad considering the back pump. very easy otherwise, chest and shoulder didnā€™t hurt on dips.
Looking forward to this training cycle.

610

13/7/2014
Squat
275x5x5

Bench press
195x5x5

Dip
BWx8x3

Seated Row
240x10
220x10
180x15

Pressdown
50x20x2
67.5x15

Hammer curl
50x10
35x10

BW-113.4

Low end 80%er, got the work in but was not as fast or easy as it should have been. back did not feel right today. thinking i slept on it wrong.
pec minor and shoulder feeling better. still not quite 100%

611

16/7/2014
Pause Squat
265x2x8

OHP
115x5x5

Deadlift
315x2x2

Pendlay row
225x5x3

Seated DB press
60x10x3

Hammer curl
50x10

Pressdown
57.5x20,15
50x15

DOH deadlift holds
225x15s, 20s

BW-114.1

Solid 80%er, felt much better than monday. Rowing very solid, press feeling ok, still feeling the shoulder out. next week looking like it should be better. Squat fast and easy.

612

18/7/2014
Squat
285x2x2

Bench press
195x5x5

CGBP
135x20

Deadlift
345x5x5

Pendlay Row
225x5x3

Dip
bwx8x2

Leg press
5pps x10x2

Leg curl
110x20x2

Pressdown
50x25
50x15

Hammer curl
55x10
30x10

BW-113.4

Solid 80%er, pulls fast and easy. bench moving decently. everything looking up. even leg press felt more comfortable.

613

21/7/2014
Squat
285x5x5 No belt PR

Bench press
200x5x5
add slingshot
225x8x2

CGBP
185x10x2

Deadlift
315x2x2

Seated Row
240x10x2
240x8

Leg press
5pps x10x2

Leg curl
115x15x2

Hammer curl
55x10

BW-114

Solid 80%er, shoulder feeling nearly 100%. thinking one more week.

614

23/7/2014
Pause Squat
275x2x6

OHP
120x5x5

Deadlift
315x2x2

Pendlay row
225x5x3

Seated Db Press
60x10x3

Hammer curl
55x10

Bw-114

Solid 80%er, shoulder so close to being better it isnā€™t funny.

615

25/7/2014
Pause Squat
275x2x2

Bench press
200x5x5 paused

Deadlift
365x5x5

Leg press
5pps x 10
6pps x 10

Hammer curl
55x10

BW-114

Low end 80%er. wasnā€™t feeling it due to lack of sleep most likely. oh well got the work in.

616

28/7/2014
Squat
295x5
add belt
295x5x4

Bench press
210x5x5-easy

Bottom half bench
185x5x3

Deadlift
335x2x2

Seated Row
240x10x3

Leg press
6pps x10x2

Leg curl
115x20,19

Hammer curl
55x10

BW-114

Solid 80%er, shoulder felt fine, bench was solid. squat left lower back a bit pumped. need to get on dropping some weight.

617

30/7/2014
Pause Squat
285x2x6 no belt

OHP
125x5x5-presses were ok, Right shoulder felt fine until last rep of last set. So close to being 100% again I can taste it.

Standing Low Row
stack x8x3

Leg press
6pps x10x2 These felt better than last time, smoother and less pausing between reps

Leg curl
115x20,15

Seated DB press
60x10x3

Hammer curl
60x10 PR+5lbs

BW-116

Solid 80%er, going to be dieting from here in for at least next 2 weeks before next cheat. need to be around 93k before yuletide.

618

1/8/2014
Pause Squat
285x2x2

Bench press
210x5x5

Deadlift
375x4x5

Standing cable Row
95x10x3

Leg press
7ppsx10, 8

Hammer curl
60x10

BW-114.3

Solid 80%er, Squats a bit slow, bench felt ok but not quite right. Deads were solid, though this is the hardest week of the cycle. good things to come.

619

3/8/2014
Squat
305x4x5

Bench press
215x4x5

Deadlift
365x1x2
405x2x2

Pendlay row
225x5x3

Leg press
7pps x10x2

Leg curl
115x20,15

Hammer curl
65x10

BW-115

Solid 80%er, bench felt better, Squat was fast, deads still easy.

620

5/8/2014
Pause Squat
295x2x6

OHP
130x4x5

Seated DB press
60x10x3

Leg press
7pps x10x2

Leg curl
125x15x2

Hammer curl
65x10

Standing low row
95x10x3

BW-115

Sold 80%er, feeling a touch bloated. but otherwise a good session, shoulder barely felt off at all during pressing.