Herc's Training Log

Training Training Logs
101

10/11/2010
Bench Press
barx5
95x5
135x5
175x4
185x4,4,4

Close Grip Press
155x10,10,10,10,10
left arm finally feeling ok again.

T-bar row
2 platesx10,10,10,10,10

BW 199

102

15/11/2010
Squat
barx5
95x3
135x3
185x3
225x2
275x1
310x2 PR+10lbs

315x1 PR+15lbs

Box Squat
225x1
255x2 PR+5lbs

Good Morning
275x2

Pull-Up
BWx8,5,5

BW- 203 1/2 (ate before workout today, donā€™t normally)

103

17/11/2010
Bench Press
barx5
95x5
135x5
185x4
190x4
195x4
200x4

3-Board Press
245x2
255x1

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

T-Bar Row
3 plates x10,10,10

BW 199 3/4

104

19/11/2010
Deadlift (kg)
75x5
125x3
155x1
182.5x1

205xfail (iā€™ll attribute this to using a super stiff bar, less speed from floor)

after talking to our world record holding deadlifter (320.5 @ master2, 275), and altering form slightly, moving knees forward, and lowering hips.
150x3
125x3
all felt hard at the bottom, but locked out like an empty bar.

Box Squat
135x3,3,3,3
185x2,2,2
225x2,2,2

Squat
225x1,1,1,1
275x1 totally raw PR

BW 200

105

20/11/2010
Overhead Press
70x8
120x3
140x3

106

22/11/2010
Squat
barx5
135x5
185x3
225x1
235x4,4,4,4

felt like shit called it a day. considering this a deload week, for squat anyway.
got some serious foam rolling to do.

BW 200

107

24/11/2010
Bench Press
barx5
95x5
135x5
185x1
205x2,2
220x1
225x2 PR+1 rep

3-Board Press
245x2
265x1 (butt off the bench)

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

T-Bar Row
2 platesx10,10,10,10,10

(squat form stuff)
Box Squat
135x1,1

Squat
185x1
225x1,1

BW 199

108

26/11/2010
Deadlift
135x5
225x5
275x3
330x2,2
275x2
285x2
295x2
felt like shit, this new style of pulling does not suit me. going back to regular style.

109

29/11/2010
Squat
barx5
135x5
185x3
225x1
235x4
245x4,4,4

Box Squat
185x2,2,2

felt like shit, called it a day.

BW 198

110

1/12/2010
Bench Press
barx5
95x5
135x5
165x3
190x4,4,4,4

3-Board Press
245x2
225x2

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

note- Morons have invaded my weight room. At least they donā€™t mess around when Iā€™m lifting too much.

111

3/12/2010
Deadlift
135x5
225x4
275x2
315x1
455xfail, fail, fail, fail, fail, fail
225x1
275x1

315x2

325x2
335x2

335x1
275x1

Leg Press (paused at bottom)
4pps x5,5,5

Front Squats
135x5
185x3

BW-199

112

6/12/2010
Squat
barx5
95x5
135x4
185x2
225x2
245x4
255x4,4,4

felt like absolute shit, need to find a way to use hips in the squat.
BW 198 1/2

113

8/12/2010
Bench Press (kg)
barx5
40x5
60x3
70x3
82.5x1
90x2 paused
95x2 paused

3-Board Press
110x3
115x1 PR+5kg (with kilo plates)

Close-Grip Press
70kgx10,10,10,10,9

114

9/12/2010
Barbell Row
120x12,12,12,12,12

115

10/12/2010
Deadlift
135x4,3
225x2,2
275x2,2
315x1,1,1
365x1

finally getting the glutes in.

BW-199

116

13/12/2010
Squat
135x3
185x3
225x2
245x2
255x2
265x1
275x1

Leg Press
3ppsx5
4ppsx5
5ppsx4,4,10 feeling strong

117

Hey Herc, thereā€™s a raw competition in Toronto in february. You should look into coming up to compete.

118

15/12/2010
Bench Press
95x4
135x3
185x1
210x1
220x1
225x1
235x2 PR+10lbs

Close-Grip Press
175x5,5,5,5,4 (missed last rep because somebody told a joke)

T-bar Row
2platex10,10,10,10,20

BW-200

119

[quote]majik wrote:
Hey Herc, thereā€™s a raw competition in Toronto in february. You should look into coming up to compete.[/quote]

IPF?
i likely wonā€™t compete again until may at the high school regional meet. its raw and what iā€™m training for.

short term goals as reminder to myself
by end of january
squat ~350lbs
Bench ~275lbs
Dead ~455lbs

120

17/12/2010
Deadlift
135x4,3
225x2,2
275x2
315x2,2

Deficit pulls on 35ā€™s
225x3
275x2
315x1,1

Box Squat
135x3,3
185x2,2,2

BW-200