Herc's Training Log

oldbeancam · January 11, 2019, 1:44pm

Putting in some solid work here and killing it brother!

HERC410 · January 14, 2019, 8:51pm

14/1/2019

Squat
135x3
225x3
275x3
295x3x2
245x8x3

Bench press
185x5
225x3
265x3x2

Spoto press
225x10x3

Seated Row
stackx10x3

EX curl
120x8

BW-122kg/269lbs

Solid 80%er, things feeling ok, going to proceed with caution for a while.

HERC410 · January 14, 2019, 8:52pm

I’m tryin man. Gotta get that bodyweight overhead press and 600 DL

HERC410 · January 16, 2019, 4:11am

15/1/2019

Deadlift
225x3
315x3
345x3
405x3x2
345x5x4

OHP
120x3
135x3
155x3
165x3x2
135x10x3

Pull-up
x4x3

RDF
35x15x2

DB curl
35x20x2

BW-122kg/269lbs

Solid 80%er, things moving well.

HERC410 · January 18, 2019, 1:53am

17/1/2019

Squat
135x3
225x3
245x3
275x3
305x3x2
285x5x3

Bench press
185x5
225x4
245x3
275x3x2
250x5x3

RDL
235x10x3

Seated Row
stackx10x3

DB curl
35x20x2

BW-121kg/267lbs

Solid 80%er, things feeling pretty ok.

HERC410 · January 19, 2019, 3:45am

18/1/2019

Deadlift-pause at knee
315x3
345x3
365x2x4-easy

OHP
135x5
155x3
165x3x2
135x10x3

Lunge
x5x2

Pull-up
x4x3

RDF
35x15x2

DB curl
35x20x2

BW-123kg/272lbs

Solid 80%er, cut starts today. Need to be ~220 by end of april. will be basically eating carnivore style for a few months.

HERC410 · January 22, 2019, 3:06am

21/1/2019

Squat
135x5x2
225x4
275x3
315x2x2
250x8x3

Bench press
185x5
225x5
250x4
275x3x2

Spoto press
225x10x3

RDL
225x10x3

DB curl
35x20x2

BW-121kg/267lbs

Solid 80%er, glute feels a bit funny, will see how it is tomorrow on deads.

HERC410 · January 23, 2019, 12:01am

22/1/2019

Deadlift
315x3
365x3
420x2x2
355x5x4

OHP
135x5
155x3
170x3x2
135x10x3

Standing cable row
stackx15x3

Hammer curl
55x10x2

BW-120kg/264lbs

Solid 80%er, right glute feels a bit funny, need to hit some lunges tomorrow and see how that goes.

HERC410 · January 29, 2019, 12:58am

28/1/2019

Squat
135x5
225x4
285x3
325x2x2
265x8x3

Bench press
185x5
225x4
250x3
285x3x2
230x10x4

Pull-up
x4x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, things moving well. toe pressure on squat makes a world of difference

HERC410 · January 30, 2019, 1:06am

29/1/2019

Deadlift
315x3
405x2
430x2,1, Right glute felt off, called it for pulls.

OHP
135x3
155x3
175x3x2
135x10x3-felt ok.

RDF
35x15x2

Hammer curl
55x10x2

BW-120kg/264lbs

low end 80%er, glute should be fine for thursday

HERC410 · February 1, 2019, 2:04am

31/1/2019

Squat
135x5
225x3
275x2
325x2x2
295x5
225x8x2

Bench press
185x5
225x4
245x3
295x2x2

Spoto press
240x10x3

Seated Row
stackx10x3

DB curl
35x20x2

BW-120kg/264lbs

Solid 80%er, right glute was not having 5’s at that weight, decided to knock back to something light for reps

HERC410 · February 2, 2019, 3:12am

1/2/2019

Deadlift
315x5x3

RDL
225x10x3

OHP
115x5
135x3
155x3
175x3x2
145x8,10,10

Cable row
stackx15x3

RDF
35x15x2

Hammer curl
55x10x2

BW-120kg/264lbs

Solid 80%er, things moving well, right glute feels a bit better after some rep work.

HERC410 · February 5, 2019, 2:14am

4/2/2019

Squat
135x5
225x5x2-pain in glute, shut it down

Bench press
185x5
225x4
255x3
295x3x2

Spoto press
235x10x3
205x25

Seated Row
stackx10x3

DB curl
35x15x2

BW-120kg/264lbs

Solid 80%er, things moving well.

HERC410 · February 6, 2019, 4:15am

5/2/2019

RDL
225x10x5

OHP
115x5
135x3
155x2
180x3x2
145x10x2
125x12

BW-119.5kg/263lbs

Solid 80%er, just trying to get the right hip working properly.

HERC410 · February 8, 2019, 1:45am

07/2/2019

Squat
135x5
185x3
225x3
275x2x5
225x5

Bench press
185x5
225x3
250x3
315x2x2
275x5x2

Spoto press
225x20

Cable row
stackx15x3

DB curl
40x20

BW-118.5kg/261lbs

Solid 80%er, thinking the issue with the right side is a symptom of the right foot being flat. when focusing on arching it while walking that seems to make a big difference in glute activation.

HERC410 · February 12, 2019, 1:32am

11/2/2019

Squat
135z5
225z5
275x2
315x2x2
225x8x3

Bench press
185x5
225x4
265x4x2

Spoto press
215x10x4

BB row
245x10x3

DB curl
35x20x2

BW-118kg/260lbs

Solid 80%er, things moving well, right glute feels better but not quite 100%

HERC410 · February 12, 2019, 11:38pm

12/2/2019

Deadlift
335x5x5

OHP
135x5
165x3x2
135x10x3

Standing cable row
stackx15x3

RDF
35x15x2

Db curl
35x20x2

BW-118kg/260lb

Solid 80%er, upper abs twitching a bit, right glute working better

HERC410 · February 14, 2019, 3:13am

13/2/2019

Squat
135x5
225x3
275x2
315x2x2
225x8x2

Bench press
135x5
225x3
255x3
275x3x3

Spoto press
255x10x2

Standing cable row
stackx20x2

DB curl
35x20x2

BW-118kg/260lbs

Solid 80%er, things moving well, right hip feeling ok, tried not to push the squat too hard.

HERC410 · February 19, 2019, 1:17am

18/2/2019

Squat
135x5
225x5
275x2
315x2
225x8x3

Bench press
185x5
225x3
275x2
315x2
add bands
225x3x3

Spoto press
225x15-tired from band bench

RDL
235x10x3

Standing cable row
stackx15x3

EZ curl
60x30x2

Band pressdown
x40x2

BW-260/118kg

Solid 80%er, things moving well, right hip issue may be resolved soon, seems to be weakest in lower part of squat/DL, almost like the right leg doesn’t want to stay in external rotation.

HERC410 · February 21, 2019, 10:06pm

20/2/2019

Rdl
225x10x5
275x8x2
315x8x3

Ohp
135x5
155x3
170x3x2
135x10x3

Seated dB press
55x10x3

Standing cable row
Stackx15x3

Rdf
35x15x2

Db Curl
35x20x2

Bw-118kg/260lb
Solid 80%Er, working on getting the right hip working before going to regular training.

21/2/2019

Squat
135x5
225x4
275x2
315x2
225x8x3

Lunge
x5x3

Bench press
185x5
225x4
275x3
315x2
add bands
225x3x3

Spoto press
225x20

Seated DB press
55x10x3

BB row
225x10x3

Hammer curl
55x10x2

BW-118kg/260lbs

Solid 80%er, things moving well, hip felt better, more activated today.

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Herc's Training Log

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