Herc's Training Log

Training Training Logs
1522

9/12/2019

Squat
135x5x3
185x4x2
225x3x3

Bench press
280x2x4- easy

Gm
135x10x2

Seated row
Stack x10x2

Band press down
X40, 30

Bw - 118/260

10/12/2019
Deadlift paused off floor
315x5x5

Ohp slow negative
115x10x4- getting easier

Bb row
135x10
185x10
205x10x2

Db curl
35x10x2

Bw-117kg/258lb

Solid 80%er, things moving well, right hamstring still not 100%, but starting to work normally again bit by bit

12/12/2019

Squat with controlled descent
225x5x5

Bench
275x3x2
225x10x3

Rdl
225x8x3

Standing row
Stackx12x3

Db curl
35x10x2

Bw-116kg/255lbs

Solid 80%er, things moving well

14/12/2019
Warmups-KB RDL x10
KB GS x10
Lunge x10
Adductor drill x10s/side

Deadlift
135x3
225x3
315x2
335x5x5-controlled descent

OHP
95x5
115x5
120x10x3-big time shoulder pump

RDL
315x8x3

Seated Row
stackx10x3

Pressdown
100x20x2

DB curl
35x10x3-felt better each set

BW-116kg/255lbs

Solid 80%er, things moving well. hamstring/leg felt better after pulls.

1523

16/12/2019

Squat
245x5x5

Bench
275x3x2
225x10x3-getting easier

Bb row
225x8x3

Db curl w/fat grips
35x10x2 much harder than expected

Db curl
35x10

Bw116/255

Solid 80%er squat starting to feel more natural.

17/12/2019

Deadlift
345x5x3, back locked up after 3rd set. Called it a day

24/12/2019
Bench
295x1
275x3x2
225x10x3

31/12/2019
Bench press
275x3x2
250x10
225x10
235x10
245x10

Seal Db row
80x8x5

Fat grip Db curl
35x10x3
35x10 no fat grips

Lunge
x10x5

Bw-118kg/260lb. Shooting for 220 by April

2/1/2020
Bench press
315x1x2
275x3x2
225x10x3

Seal row
80x10x4

Inclined db
55x20x2

Fat grip curl
35x10x3

7/1/2020
Bench press
315x4- this is the most Iā€™ve pressed in some time. figure weā€™ll try to keep adding reps to this every few weeks.
365x1 w slanger
295x2x2
265x10
245x10x3

Seal row
80x10x5

Inclined db
55x20x2

Fat grip Db curl
35x10x3

Lunge
x10x2

Squat
135x5x3-feeling better but left low back still stiff.
Note-stiffens up upon re racking.

Bw-117kg/258lbs

1524

8/1/2020

OHP
95x5
135x3
165x1-pretty easy
135x8x4-w/belt these felt really good.

Pull-up (rings)
bw x3x6-trying to get the control down.

Standing DB press
55x12x3

Side twists (definitely a difference in strength side to side. )
50x10 each side

Hammer curl
50x10x2
35x20

SLRDL
35x10x2 each side-Noted that had collapse in hip on left side, and after doing a bit of external rotation work, this seems significantly reduced/eliminated.

BW-258lbs

Solid 80%er, things going well. going to work on hip stability a bit and see what happens

1525

Been a minute, havenā€™t stopped training just been doing rehab for lower body. feeling decent again.

Quarantine lifts
30/3/2020

KB swing
35x20x5

Squat
135x10x5-going to start here and progress 10lb weekly, see how the adductor holds up.

Bench
135x5
225x3
315x1
315x2
275x5-not as snappy as they should be
225x10x3
135x20x2

Incline DB press
55x20x2

Split squat
20sx8x2

Pull-up
x4x4

Db curl
40x10x3

DB tricep
25x10x3

BW-260

31/3/2020

KB swing
35x20x5

Deadlift
135x3
225x3
315x3
405x1
455x1-Not bad, not great. no belt. abs not used to weight like this anymore.
405x2x2
365x5x3

RDL
315x8x3

Clean and press
135x8x4

DB clean and press
55x10x3-strict

BB Seal Row
135x5
185x6x4-these are rough.

Db curl
40x10x3

DB lat raise
15x10x3

BW-262lbs/119kg-gotta do something about this. too fat.

1526

17/4/2020
Lockdown/quarantine lifts have been continuing. Have added 100-200 KB swings with the 35lb daily to the routine as warmup prior to lifting. Seems to be helping a great deal.

Bench press-no leg drive, strict.
210x5x5-very easy, felt fast and strong.

Standing OHP clusters
(145x3x5)x3 -got easier as they went on, but i was resting too long, still 45 total reps @145 dead stop strict press.

standing DB OHP
55x10x3-strict BB style. working toward pump.

bilateral DB row
75x10x3-slow negatives, just trying to feel the muscles.

RDF
30x20x2

DB curl
30x20x3-mad pump with these, trying to keep this and all other movements very strict for the time being. so far iā€™m liking the results.

Solid 80%er

BW-258lbs/117kg-feeling a bit leaner.

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