Herc's Training Log

Training Training Logs
1122

23/10/2017

Squat
135x5
225x3
275x1
310x1
275x3x5

Paused Squat
225x3x3

Bench press
135x5
225x3
285x1
255x3x5

Spoto press
185x10x5

Low incline DB press
55x20x2

BB row
315x5x3

Hammer curl
55x10x2

BW-115kg/253lbs

Solid 80%er, things feeling good.

1123

24/10/2017

OHP
95x5
135x3
155x1
180x1-pretty smooth
160x2x10
135x5x3

Seated DB press
55x10x2

RDF
35x15x2

Deadlift
225x1
315x3
365x3
405x1-hook grip PR
405x2

Row machine
somex15x3

DB curl
35x20x2

BW-115kg/253lbs

Solid 80%er, things feeling decent

1124

25/10/2017

Paused Front squat
95x5
135x5
185x3x5

Bench press
135x5
225x2
275x1
315x1-not terrible, shoulders a bit tired.
225x10x3

BB row
315x5x3

Pressdown
80x20x2

Hammer curl
65x5

DB curl
35x20

BW-115kg/253lbs

Solid 80%er, things moving well. also, went to doc and apparently we donā€™t need surgery, but he wants to follow up in 6 months, so weā€™ll watch things till then.

1125

26/10/2017

OHP
95x5
115x10x5

Deadlift
225x2
315x1
365x1
405x1
455x1
405x3x5-paused last set.Felt decent

RDL
405x7,5

Pull-up
x3x5

Hammer curl
55x10x2

DB curl
35x20

BW-114.5kg/252lbs

Solid 80%er, things went well, paused front squats yesterday left back a bit tired. was losing position on heavier DLs a bit.

1126

27/10/2017

Front squat
95x5
135x5

Squat
245x2x6
225x2x10-paused

Bench press
135x5
225x2
275x2x6-reasonably fast

Spoto press
225x5x3-wide grip

Machine row
somex12x3

Band pressdown
x20x2

DB curl
35x20x2

BW-114.5kg/252lbs

Solid 80%er, things feeling decent.

1127

30/10/2017

Squat
95x5
135x3
185x1
225x1x2
275x1
315x1
275x3x5-paused

Bench press
135x5
185x1
225x1
275x1
295x1
275x3x5-paused. reasonably fast

Spoto press
225x8x2

BB row
315x5x3

incline Db press
55x15x2

hammer curl
55x10x2

BW-115kg/253lbs

Solid 80%er, things going well

1128

31/10/2017

OHP
95x5
135x1x2
155x1
180x1-not bad
160x2x10
135x5x2

Seated DB press
55x10x2

Triple paused DL
225x2
315x2
365x5
405x2-still feeling decent

Pull-up
x5x2
x3x2

Hammer curl
55x10x2

BW-115kg/253lbs

solid 80%er, things moving well.

1129

2/11/2017

OHP
95x5
115x10x5

Deadlift
225x2
315x2
405x1
Add belt
460x1
425x3x5

RDL
405x5x2

Row machine
somex12x3

DB curl
35x20x2

BW-115kg/253lbs

Solid 80%er, things feeling good.

1130

3/11/2017

Paused Squat
135x5
225x3
245x2x6-not bad, felt decent.

Bench press
135x5
225x2
275x1
315x1
add slanger
335x1x2
335x2
remove slanger
225x15-better than before, guess my pressing strength is coming back.

BW-113kg/249lbs

Solid 80%er, things feeling good, pressing especially

1131

6/11/2017

Squat
135x3
225x2
275x1
325x1-not terrible, not great
290x3x4 paused-Last set felt best, after moving the bar down a little from normal, closer to the base of the traps than the neck.
275x1

Bench press
135x5
225x3
275x1
300x1
285x3x4-not bad.

Spoto press
225x10x2-easier than previous week

Low incline DB press
55x20x2

BB row
315x5x3

Hammer curl
55x10
60x10

BW-115kg/253lbs

Solid 80%er, things moving well.

1132

7/11/2017

OHP
95x5
135x3
155x1
185x1-recent PR, bit slow.
155x3x5
135x5x3

Arnold press
55x10x2

Triple pause DL
315x2x2
365x2x2

Pull-up
x4x5

RDF
35x15x2

Pressdown
100x20x2

DB curl
35x20x2

BW-115kg/253lbs

Solid 80%er, things moving well.

1133

9/11/2017

Deadlift
225x2
315x1
405x1
475x1-bit slow today
450x3x4-tough but doable.

RDL
315x10x2

OHP
135x5x5

Low cable row
stackx15x3

DB curl
35x20x2

BW-115kg/253lbs

Real low end session, -10% havenā€™t had a shitty one like this in a while.

1134

10/11/2017

Paused Squat
135x3
185x1
225x2
245x2x6

Bench Press
135x5
225x2
275x1
315x1
add slanger
345x2
no slanger
225x17

BB row
315x5x3

RDF
35x15x3

Hammer curl
55x10x2

BW-115kg/253lbs

Solid 80%er., weights moving well

1135

13/11/2017

Squat
95x3
135x3
185x2
225x2
275x1
335x1
300x3x3
225x2x3

Bench press
135x5
225x3
275x1
315x1-paused with commands. not bad.
300x3x3-RPE somewhere about a 8.5-9 on all three sets

Spoto press
225x10x2

Machine row
somex12x2

DB curl
35x20x2-bicep feeling better

Bw-117.5kg/259lbs-went a bit too hard on dinner last night.

Solid 80%er, things moving ok, still playing around with the squat form

1136

Dont want to be rude but are you an autist?

Writing the exact same things and weight moved for years, the only weight going up is your bodyweight

Solid 80%, things moving well

1137

Jasmin, Iā€™ll give you credit, you keep it real.

Not going to lie, Iā€™ve wondered the same thing about this.

1138

14/11/2017

OHP
95x5
135x3
155x1
185x1-better than last week.
165x2x5
135x5x3

Arnold press
55x10x2

Paused DL
225x2
315x2
405x2x3

BB row
315x5
315x10

RDF
35x15x2

Shrug
505x10x3

Hammer curl
65x5
55x10

Yoke walk
400x50"x6

BW-116.5kg/257lbs

Solid 80%er, things feeling better, eating has improved as well. lets just keep this ball rolling into the meet.

1139

15/11/2017

Paused Squat
135x3
185x1
225x1
245x2x5-Feeling good, found that cueing pull down into squat with hip flexors to be really helpful.

Bench press
135x5
185x3
225x2
275x1
225x18-One more than last week.

Seated row
stackx10x3

DB curl
35x20x2

BW-116kg/256lbs

Solid 80%er, things feeling better than last week.

1140

16/11/2017

OHP
95x5
115x10x5, not bad

Deadlift
225x3
315x2
405x1
485x1-easier than last week.
460x3x3-not terrible, feeling better than last week.

RDL
315x10x2-those felt great

Standing cable row
stackx15x3

RDF
35x15x2

Hammer curl
55x10x2

BW-115kg/253lbs

Solid 80%er, things feeling much better today.

1141

21/11/2017

Squat
135x3
225x1
275x1
340x3-first 2 werenā€™t bad, third was a bit of a good morning. thinking 365 as a conservative technical max.
225x2

Bench press
135x5
225x3
275x1
315x2-wasnā€™t risking the third, max est about 340-345
225x16-tired.

BB row
225x5
315x5x3

Hammer curl
55x15

BW-116kg/255lbs

Solid 80%er, things moving alright.