Herc's Training Log

Training Training Logs
1382

22/2/2019

RDL
225x10x2
315x8x4

OHP
115x5
135x5
165x3x2
135x10x3

Seated DB press
55x10x3

RDF
35x15x2

Hammer curl
55x10
35x20x2

BW-118kg/264lbs

Solid 80%er, things moving well, hips feeling decent.

1383

Herc itā€™s been a while!!! Hope you are still killing it at meets

1384

Hey Rob, yeah itā€™s been a bit, just trying to get my ass in shape and get back to 100%, then weā€™ll
come back to killing comps

25/2/2019

Squat
135x5
185x3
225x3
275x2
315x2x2-no pain, right glute not firing well, more activation work needed.
225x8x3

Bench press
135x5
185x5
225x4
275x2
285x3x2
225+bands x3x3

Spoto press
225x20

Seated DB press
55x10x3

BB row
225x10x3

DB curl
35x20x2

Lunge
x5x3

BW-118kg/260lbs

Solid 80%er, things moving well, right glute much more active after the lift was over. getting better bit by bit.

1385

Great work, decided to go to Belle river for my first meet back. Keep grinding!!!

1386

Nice, Iā€™ll be there with my athletes for sure.

27/2/2019

OHP
95x5
135x5
155x5x2
175x3x2
135x10x2

Seated DB press
55x10x3

RDL
225x10x2
315x8x5

Cable row
stackx10x3

RDF
35x15x2

DB curl
35x20x2

BW-116.5kg/257lbs

Solid 80%er, things moving well. back/hip feeling better, not 100%, but better each time.

1387

28/2/2019

Paused Squat
135x3
225x3
275x2
315x1x2
225x5x3-Liking the control on these.

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

Spoto press
225x10x2

BW-117kg/258lbs

Solid 80%er, hips feeling better, not perfect yet but am liking the direction this is going

1 Like
1388

1/3/2019

RDL
225x10x2
315x8x5

DL
315x3x5

OHP
95x5
135x5
155x2
185x2
155x5x2
135x10x2

Seated DB press
55x10x3

Machine row
stackx10x3

RDF
35x15x2

DB curl
35x20x2

BW-117kg/258lbs

Solid 80%er, things feeling better.,

1 Like
1389

Great session, keep it going

1390

Will do buddy, hope training is going well for you too.

4/3/2019

Pause squat
185x3
225x3
275x2
315x1
335x1
275x3x3
225x5x2

Bench press
185x5
225x5
285x3
315x1
275x3x3
add bands
205x4x3

Spoto press
225x10x2

Pull-up
x5x3

BW-116.5kg/257lbs

Solid 80%er, things feeling pretty good, right side lower back just a little stiff today. glute activation much more even.

1 Like
1391

6/3/2019

Deadlift
225x5
315x3
365x1
405x1
455x1
365x3x3

RDL
315x10x3

OHP
135x5
185x1
135x10x3-Doing full locked out reps now, gotta keep these strict.

Standing cable row
\stackx30

BW-115.5kg/255lbs

Solid 80%er, takin it a bit easy, hip feeling good. may go back to the leviathan after this next training week. Tomorrow we head to ottawa to coach/handle for nats

1392

12/3/2019

Squat
135x5
205x5
240x5
315x1P
275x5
240x5x5

RDL
225x10x5

Pulldown
stack+30x12x3

DB curl
35x15x2

BW-116.5kg/257lbs

Solid 80%er, right knee somewhat sore, not certain why. have implemented new morning routine for general movement and muscle control.

1393

Great squat session

1394

Thanks buddy, itā€™s coming along.

13/3/2019

Bench press
135x5
190x5
215x5
285x1P
240x10
215x5x5

OHP
115x10x5-Full reps, much harder than not locking out.

Spoto press
190x10x5

BB row
225x10x4

RDF
35x15x2

Hammer curl
55x8x2-very strict

BW-116.3kg/256.5lbs

Solid 80%er, bench feeling really solid.

1395

15/3/2019

OHP
95x5
115x5
135x5
170x1
145x8
135x5x5

Bench press
225x5x5

Seated DB press
55x10x3

BB row
225x10x4

RDF
35x15x2

Hammer curl
55x8x3

BW-115.5kg/255lbs

Solid 80%er, pressing feeling decent, need to work on stability in right shoulder.

1396

18/3/2019

Squat
135x3
225x5
255x3
315x1P
285x5
255x5x5

RDL
250x10x4

Standing cable row
stackx15x3

BW-117kg/258lbs

Solid 80%er, right low back a bit stiff today.

1397

19/3/2019

Bench press
135x5
200x3
230x3
285x1
260x8
230x5x5

OHP
120x10x5

Spoto press
200x10x3

BB row
250x10x3

RDF
35x15x2

Hammer curl
55x8x2

BW-117kg/258lbs

Solid 80%er, need to do more band walks tomorrow.

1398

21/3/2019

Deadlift
225x3
275x3
315x3
390x1
355x5
315x5x5-last set, lower back did not feel so great, extra rehab work this week/weekend

Squat
185x3
255x5x5-felt ok

Cable row
stackx15x3

DB curl
35x20x2

BW-114.5kg/252lbs

Solid 80%er, things moving well aside from low back/hip tweak, need to get those band walks in the morning more consistently.

1399

22/3/2019

OHP
95x5
120x5
140x3
170x1
155x6
140x5x5

Bench press
230x5x5

Seated Row
stackx10x3

RDF
35x15x2

BW-115kg/253lbs

Solid 80%er, things moving well. low back stiff but should be fine by monday

1400

last couple sessions were strong looking. How is the team looking for Belle River

1401

Team is doing well, we have one fellow who is withdrawing due to a small back injury, but he should be back in fighting shape for september. Iā€™ll start including the youtube vids on the final post for the week as well i think.

25/3/2019

Squat
135x5
225x3
240x3
275x3
315x1P
300x5
275x3x5P

RDL
225x10x5

Pull-up
x5x3

DB curl
35x20x2

BW-115kg/253lbs

Solid 80%er, things moving well. right low back still a bit sore. but much better than last week