Herc's Training Log

Training Training Logs
161

28/4/2011
2011 Belle River High School Regional Powerlifting Championships
Weight Class-105kg
Body-weight-98kg

Squat
125kg easy weight
140kg PR+2.5kg easy
150kg PR+12.5kg Not easy, not a max either

Bench Press
100kg PR+5kgeasy
105kg PR+10kg tough
110kg PR+15kg Maximal effort

Deadlift
160kg very fast
180kg still easy
200kg missed below knees

440kg total
2nd Place

162

Nice job and some huge PRs. How far away were you from first?

163

theuofh-60kg, 40 if Iā€™d made the final deadlift. If Iā€™d cut to 205 like i was going to Iā€™d be winning high school provincials this Friday, or if Iā€™d gone to 264, but i should have contacted Chris beforehand, and thatā€™s the price of not doing your homework.

164

2/5/2011
Squat
barx10
95x6
135x5
185x3
210x3
240x3
270x4
300x1

Good Morning (strict)
135x6x2

Box Squat
135x3x3

Pull-up
BWx5x3

Barbell Row
135x8x3

Barbell Curl
90x6x2

Hammer Curl
40x6x2

Reverse Flye
10x12x3

Rotator stuff

165

4/5/2011
Bench Press
barx10
95x6
135x3
160x3
180x3
205x5
225x1

Close-Grip Press
135x10x5

Pull-up
BWx5x2

Barbell Row
135x10x3

Barbell Curl
90x6x2

Hammer Curl
40x6x2

Reverse Flye
10x12x3

Rotator stuff
somexsomexsome

166

6/5/2011
Deadlift
135x5
225x5
265x3
295x3
330x6 Pr? form really broke down here.
405x1

Good Morning
135x10x2 strict

Leg press (paused)
4ppsx3
5ppsx3
6ppsx3 PR paused

Pull-up
BWx5x2

Dumbell Row
85x10x2

Barbell Curl
90x6x2

Reverse Flye
10x12x3

Rotator stuff

167

9/5/2011
Squat
barx6
95x5
135x5
195x4
225x5
255x5 Squat sets were hard, but form was great compared to normal.

Good Morning
135x8x2

Box Squat
185x3x3

Pull-up
BWx5x2

Barbell Row
135x8x3

Barbell Curl
90x6x2

Hammer Curl
40x6x2

Reverse Flye
10x12x3

Rotator stuff
10x8x2

168

11/5/2011
Bench Press
barx5
95x5
135x5
150x5
170x4
195x5

Close-Grip Press
135x10x5

Pull-up
BWx5x2

Barbell Row
135x10x3

Barbell Curl
90x6x2

Hammer Curl
40x6x2

Reverse Flye
10x12x3

Rotator stuff
10x10x2

169

13/5/2011
Deadlift
135x10
225x5
240x4
275x5
315x5

Good Morning
135x8x2

Leg press
4pps x5x5

Pull-up
BWx5x2

Barbell Row
135x10x3

Barbell curl
90x6x2

Hammer curl
40x6x2

Reverse flye
10x12x3

Rotator stuff

170

Itā€™s been awhile since Iā€™ve been over here! Awesome DLs Herc! And you shaved the beard. Lookinā€™ all clean-cut over here!

I wondered about the plates/ risers under your feet since Iā€™m small. Thinking about ways to get more foot drive! Probably donā€™t need to go there. :slight_smile:

171

16/5/2011
Squat
barx6
95x5
135x5
185x5
225x5
255x3
285x4

Good morning
185x8,6

Box Squat
185x3x2

Pull up
BWx5x2

Barbell Row
185x5x3

Barbell Curl
90x6x2

Hammer Curl
40x6x2

Reverse Flye
10x12x3

Rotator stuff

172

Powerpuff-thanks, didnā€™t want to shave it, but if I ever want a job i had to.
yeah the plates are just to make sure Iā€™m benching at the correct height. hm, you have trouble with leg drive on the bench? i havenā€™t seen any videoā€™s in your log, and havenā€™t posted cuz Iā€™d likely kill the mood :stuck_out_tongue: but if you have issues with leg drive then try and exaggerate it for a week or two to get used to it then tone it down, or use plates.

173

18/5/2011
Bench Press
barx20
95x6
135x5
170x5
195x3
215x3

Sling shot Bench
225x2
245x1
265x1
275x1

Close-Grip press
135x10x5

174

30/5/2011
Squat
barx6
95x6
135x5
185x4
225x2x6

Good Morning
185x8x2

Pull-up
5x2

Barbell Row
185x5x3

Barbell Curl
90x6x2

Hammer curl
40x6x2

Reverse flye
10x12x3

Rotator cuff stuff

175

1/6/2011
Bench Press
barx5
95x5
135x5
165x3
185x3
210x5 PR+5lbs

Close-grip press
135x10,10,10,8,7

Squat
225x2x4

Pull-up
5,5

Barbell Row
185x5x3

Barbell curl
110x5,3

Hammer curl
40x6x2

Reverse flye
10x12x3

Rotator stuff

176

Somehow found my way to this log. Solid training going on in here man.

177

xjusticex2013x-Many thanks to you sir.

3/6/2011
Squat
225x2x6

Speed Deadlift
225x2x4

Good Morning
185x6,6,8

Barbell Row
185x5x3

Barbell Curl
110x4,6

Hammer curl
40x6x2

Reverse flye
10x12x3

rotator stuff

178

6/6/2011
Squat
235x2x6

Good Morning
185x6x3

Pull up
5,5

Barbell Row
185x5x3

Barbell Curl
110x5,4

Hammer curl
40x6x2

Reverse flye
10x12x3

Rotator stuff

179

8/6/2011
Bench press
barx10
95x5
135x4
155x4
175x5
200x4

notes-left shoulder wasnā€™t feeling quite right on these, need to remember to stretch and foam roll chest.

Close-Grip press
135x10x5

Squat
235x2x4
sitting back farther than normal, much harder.

Pull-up
BWx5x2

Barbell row
135x8x3

Barbell Curl
110x3x2

Hammer curl
40x6x2

Reverse flyes
10x12x3

rotator stuff.

180

10/6/2011
Squat
235x2x6

Speed Deadlift
225x2x4

Good Morning
185x5x3

Pull-up
x5x2

Barbell Row
135x8x3

Barbell Curl
110x4x2

Hammer curl
40x6x2

Reverse flye
20x8x3

rotator stuff