Herc's Training Log

Training Training Logs
1442

27/5/2019

Bench press
135x5
225x3
275x3
315x1
300x4
275x3x5

OHP
135x8x3
135x7,6

BW-115kg/253lbs

Solid 80%er, things moving ok.

29/5/2019

Deadlift
225x3
315x3
365x3
425x1
405x4
365x3x3

Squat
295x3x3

Leg curl
45x20x2

BW-113kg/249lbs

Solid 80%er, things moving ok, Think its time for a deload

1443

30/5/2019

OHP
95x5
125x3
145x3
165x1
160x7-felt pretty solid
145x3x5

Bench press
135x5
225x3
275x3x5 Feeling pretty solid.

Seated DB press
55x12x3

DB row
95x10x2

BW-249lbs/113kg

Solid 80%er, things feeling really good today.

1444

3/6/2019

Squat
135x3
225x3
275x2
355x1
305x5
275x5x5 (bar path much more straight with toes out and medium stance. though right hip tires faster. May need to do some box squatting to correct this. )

GM
135x10x3

Leg raise
x10x2

BW-115kg/253lbs

Solid 80%er, things moving alright, still need to work on right glute.

1445

4/6/2019

Bench press
135x3
225x3
245x3
320x1
280x7
245x5x5

OHP
115x10
115x8x4

BW-115k/253lbs

Solid 80%er, things moving well

1446

6/6/2019

RDL
135x10

Deadlift
225x3
325x3
430x1
370x5
325x5x5 Tried turning the toes out slightly and arching the feet. able to better use glute through
the range of motion. Shaking during transition seems to be non-existent anymore.

Squat
135x3
225x2
275x5x5 Turned toes out a bit more here as well, kept rooted well, glutes working and no collapse during the movement. very pleased with this

RDL
Toes ~15deg out,
225x10x2

Cable row
stackx15x3

EZ curl
80x20x2

Leg raise
x10x2

BW-115kg/253lbs

Solid 80%er, things moving well. back/hip feeling really good.

1447

7/6/2019

OHP
95x5
115x3
135x3
170x1
145x11
135x5x5

Bench press
135x5
225x3
245x5x5

Seated DB press
55x12x3

DB row
100x8x3

RDF
35x15x2

Hammer curl
55x10x2

BW-115kg/253lbs

Solid 80%er, things moving well.

1448

10/6/2019

Squat
135x3
225x3
255x3
285x2
355x1
320x5- could have been executed better, felt strong though.
285x5x5

RDL
225x10x5

Seated Pulldown/over
stackx12x3

EZ curl
80x20x2

Leg curl
45x20x2

Leg raise
x10x2

BW-115kg/253lbs

Solid 80%er, things moving well, right hip feeling decent.

1449

11/6/2019

Bench press
135x5
225x3
260x3
325x1 -Bit slow, need to focus on lower body setup a little more
295x5- should have been 6, chest a bit tired today
260x5x5-these felt really good, groove getting smoother.

OHP
95x5
115x10x5

DB Row
100x8x3

RDF
35x15x2

Reverse Curl
barx10x2- done 2/.5/2

BW-115kg/253lbs

Solid 80%er. things moving well. Forgot to do set of light row before bench today, usually helps with control and speed.

1450

12/6/2019

Deadlift
225x3
315x2
365x1
430x1
390x5
345x5x5

Squat
285x5x5 - Was able to better activate glute with less spinal flexion.

single Leg RDL
70x12x3-Right glute noticeably weaker than left still. going to add these for a bit.

Trap Bar DL
225x5
315x5x4-These feel really good. hip/glute feel much better on these. going to add to accessories.

Standing cable row
stackx15x3

EZ curl
85x20x2

Leg raise
x10x2

BW-115kg/253lbs

Solid 80%er, things moving well. Right glute does feel weak in bottom of deadlift, going to use the trap bar pulls to get everything working again, then see how our pull improves.

1451

13/6/2019

OHP
95x5
120x3
140x3
170x1
155x8
140x5x5

Bench press
260x5x5
275x4

Seated DB press
55x12x3

DB row
100x8x3

RDF
35x15x2

Reverse curl
45x10x2

BW-115kg/253lbs

Solid 80%er, things moving well

1452

17/6/2019

Squat
135x3
225x3
275x1
305x1
355x1
340x5
305x3x5

Trap bar dead
315x5x3

RDL
225x10x2

Leg raise
x10x2

Leg curl
x20x2

BW-115kg/253lbs

Solid 80%er, things moving well, need to take a few minutes more to warmup to squat, was not feeling glutes on top sets.

1453

18/6/2019
Wenning warmup Circuit X4
Arm circlesx25
Band rowx25
Bench press barx25

Bench press
165x5
242x3
280x3
325x1
310x5-PR
280x5x3
280x3x2

OHP
115x10x5

Machine Row
Stackx10x3

RDF
35x15x2

Rev curl
45x10x2

BW-115kg/253lbs

Solid 80%er, bench feeling good, new warmup routine seems to be helpful

1 Like
1454

19/6/2019

Deadlift
225x3
315x3
365x3
430x1-Easy, Key here is using the tripod foot to allow glutes to be active from floor up.
410x5-Not bad, had a few more
370x3x5

Paused Squat
305x3x5

RDL
225x10x3-Key here is using the tripod foot.

Machine Row
stackx15x3

EZ curl
80x25x2

Leg raise
x10x2

BW-115kg/253lbs

Solid 80%er, things moving well.

1455

20/6/2019

OHP
95x3
135x3
145x2
170x1
165x6
145x5x5

Bench press
275x3x5

Sumo DL
135x10x2
225x5x2
315x1

Machine row
stackx10x3

BW-115kg/253lbs

Solid 80%er, things moving well.

1456

24/6/2019

Squat
135x3
225x3
275x2
315x1-P
365x1-P
405x1-P- Not bad, collapsed a bit under this, but technique not too bad. will be working wall squat into rotation to address technical issue. Might have another 10-20lbs on this.
315x2x3
225x10,5

RDL
300x10x3-Not bad

Pull-up
x5x3

EZ curl
80x25x2

Leg curl
45x20x2

Leg raise
x10x2

BW-115kg/253lbs

Solid 80%er, things moving well.

1457

25/6/2019

Bench press (kg)
70x5
100x4
140x1
155x1
160x1-slow, but made it.
170x2 w/slanger

Spoto
120x5
100x5
70x20x2

OHP
115x10x3

squat
135x3
225x3
275x2
315x1x4

RDF
35x15x2

Rev curl
45x10x2

BW-115kg/253lbs

Solid 80%er, things moving well.

1458

26/6/2019

Deadlift
225x3
315x3
365x2
405x1
455x1
510xF
Add belt
510x1-@9.5-10
405x2x2

Front Squat
135x5
185x3x3- Working on hip position and really ā€œopening the taintā€

out of time today.

BW-114.5kg/252lbs

still a solid 80%er, in spite of the time constraints.

1459

Nice 510 pull.

1460

Thank you, Itā€™s coming along.

27/6/2019

OHP
95x5
135x3
155x1
175x1
185x1-@9
135x3x3

Bench press
275x3
265x3
253x5x2

Spoto press
242x5x3

Pullover
110x10x3

Db curl
35x20x2

BW-114kg/251lbs

Solid 80%er, things moving well. Excited to start back to volume monday.

1461

28/6/2019

Goblet Squat
65x10x5

Front Sq
95x5
135x5x2

Squat
135x3
225x3x2

Pendlay row
225x5x4

Single leg RDL
70x10x3

BW-115kg/253lbs

Solid 80%er, things moving well. right glute-ham tie-in bit sore.