Herc's Training Log

Training Training Logs
61

23/08/2010
Squat
135x2
185x1
205x3
230 5x5

Box Squat
205x3
185x3,3

Reverse Hyper
50x10,10,10,10,10

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

Barbell Curl
80x10,10,10

62

25/08/2010
Bench Press (kg)
barx8
50x5
65x3
77.5x3
87.5x9 PR estimated max ~113kg/250lbs

Close-grip Press
65kg x10,10,10,10,10

Seated Row
150x10,10
130x10,10,10

Pressdown
100x10,10,10,10,10

Bw 196 lbs

63

27/08/2010
Deadlift
135x5
225x5
275x1
305x5,5,5
385x1

Box Squat
185x3,3,3

64

28/08/2010
Military Press
105 5x5

65

30/08/2010
Squat
barx5
135x5
185x2
225x2
240x2
225x1,1,1,1,1,1
240 5x5

Box Squat
135x3,3,3

Reverse Hyper
50x10,10

Dumbell Row
65x10,10

BW 195lb

66

Training seems to be going well, when is your next meet?

67

sweet someone posted in my log!

[quote]
PowerGnp wrote- when is your next meet?[/quote]

-next meet is in may, high school regionals training for that, and its a raw meet, planning on 440/286/551 in a belt and wrist wraps.

1/09/2010
Bench Press (kg)
barx5
50x5
72.5x5
82.5x3
92.5x5
95x1
100x1
105x1 easy

Close-grip Press
67.5x10,10,10,10,10

Seated Row
140x10,10,10,10

Pressdown
100x10,10,10,10

BW 197lbs-water weight mostly i think

68

2/09/2010
Deadlift
135x5
225x5
275x1
315x5,5,5

Front Squat
135x3
185x3,3,3
205x1

Good Morning
135x5
185x5,5
205x5

BW 196

69

4/09/2010
Military Press
110x5,5,5,5,5

70

6/09/2010
Squat
135x5,4
185x3
225x2,2
245x5,5,5,5,5

no time to do support work, feeling weak at the bottom of the squats, the time for box squatting is upon me!
EDIT-turns out that the reason Iā€™m feeling weak is my hamstrings and glutes arenā€™t firing properly due to a lack of lower back arch.

BW 198lbs

71

9/09/2010
Deadlift
135x5
225x5
275x1
325x5
365x1

Box Squat
135x3
185x3,3

72

10/09/2010
Military Press
115 5x5

73

13/09/2010
Squat
barx5
135x4
185x3
225x1
255 5x5 easy

Box Squat
205x3,3,2

Good Morning
205x5,5

Seated Row
132x10,10,10,10

Barbell Curl
80x10,10

74

15/09/2010
Bench Press
barx4
95x4
135x3
145x5
165x5
185x5
205x1
225x1
235x1 PR+5lbs
245x1 PR+15lbs

Close Grip Press
155x10,10,10,10,10

75

16/09/2010
Military Press
120 5x4

Seated Row
60kgx10,10,10,10

Pressdown
25kgx10,10,10,10

76

17/09/2010
Deadlift
135x5
225x4
275x1
335x5
365x1
405x1

Speed Deads
315x1,1
275x1

Box Squat
135x3
185x3
205x3,3

Good Morning
225x5,5

77

20/09/2010
Squat
135x5
185x5
225x1
260 4x4
275x1
add knee wraps
295x1
315x1

Box Squat
205x2
185x3
135x3

Good Morning
225x5,5,5

Seated Row
75kgx10,10

Barbell Curl
80x10

78

22/09/2010
Bench Press
barx5
95x5
135x5
155x3
175x3
195x8 PR

Close-Grip Press
155x10,10
135x10,10

Left arm was feeling strange, as though i was squeezing the biceps tendons or possibly the brachialis has been strained or something, but only at the bottom of the lift.

79

23/09/2010
Close-Grip Press
155x10,10
arm feels better

Dumbbell Row
55x10,10,10,10,10 (55 is biggest dumbbell at school) :frowning:

Front Squat
135x5
155x3
185x3
225x1 PR

Deadlift
135x5
225x4
315x1
340x4 PR
365x1

BW-204lbs
holy shit Iā€™m fat, time to drop a little body fat.
looking to compete at 198 in may, and donā€™t want to have to do huge cut to get there.

80

24/09/2010
Misc Support

Barbell Row (first time in months)
225x5,4,5 PR +40lbs

Close Stance Box Squat
135x3
185x3,2

Good Morning
245x2 PR +20lbs, -3 reps thought it was 235

BW-203lbs -1lb