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Herc's Training Log



22 September 2017 - 10:36 PM

Posted by Herc410, 22 September 2017 · 12 views

22/9/2017

 

Squat
135x3x2
225x1
275x1315x1
225x5x3

 

Front squat
135x5x2

 

Bench press
135x5
225x1
add blue slanger
315x3x3

 

Spoto press
185x10x5

 

T-bar row
135x20x3

 

EZ curl
60x25x2

 

BW-111kg/244lbs

 

Solid 80%er, things moving well, front squats may need to be part of the warmup since they seem to force me to squat properly




21 September 2017 - 10:45 PM

Posted by Herc410, 21 September 2017 · 14 views

21/9/2017

 

Deadlift
225x1x2
315x1
405x1
455x1-add belt
525x1-not terrible, had 15-30lbs on this, using 535 as training max to make sure we aren't going to beat ourselves down

 

RDL
405x5x2

 

OHP
95x5
120x10x5

 

Standing cable row
stackx15x3

 

RDF
35x15x2

 

Pressdown
100x20x2

 

Hammer curl
55x10

 

Db curl
35x15x2

 

EZ curl
55x30

 

BW-111kg/244lbs

 

Solid 80%er, things feeling pretty good, no pain or technical problems on the Deads either, very pleased.




20 September 2017 - 01:29 PM

Posted by Herc410, 20 September 2017 · 13 views

19/20/2017

 

OHP
95x5
135x1
155x1
175x1
155x6
155x3x5 clusters
135x5

 

Klokov press
95x10x2

 

Paused DL
225x2
315x1
365x3x3

 

BB row
225x10x3

 

RDF
35x15x2

 

Shrug
495x10x3

 

DB curl
40x15
35x15

 

BW-111kg/244lbs

 

Solid 80%er, pulls and OHP feeling really good.

 

20/9/2017

 

Squat
-bunch of messing around, playing with stance and foot position
with ~135-225
Finally found my squat stance, wide-ish with toes out, lets me actually squat without that
weird hip movement i've been fighting forever, and doesn't cause IT band pain
185x5x3

 

Bench press
135x5
225x1
275x1
235x10x2
235x8

 

BW-111kg/244lbs

 

Solid 80%er, things feeling better.




18 September 2017 - 10:22 PM

Posted by Herc410, 18 September 2017 · 14 views

18/9/2017

 

Squat
135x3x3
225x2
275x1
315x1
275x3x8

 

Bench press
135x2
225x1
295x1
275x2x5

 

Spoto press
225x8x2

 

Pull-up
x5x2

 

Pressdown
90x20x2

 

DB curl
40x15x2

 

BW-111kg/244lbs

 

Solid 80%er, thinking the more upright squatting will take some more work, going to push what feels strongest for now.




15 September 2017 - 09:53 PM

Posted by Herc410, 15 September 2017 · 13 views

15/9/2017
Morning

 

Squat
135x3x3
225x2
275x1
315x1

 

Bottom half squat
135x3x6
185x3x3
225x3x2

 

Squat
225x3x6
275x1
315x1-looked much better.

 

Afternoon

 

Bench press
135x5
185x3
225x1
295x1
275x7-recent PR, puts me about 340.

 

Spoto press
225x8x4

 

Wide grip press
135x20x2

 

squat
135x3
225x3
275x1
225x5x3

 

Pull-up
x5x2

 

BB row
225x10
315x5x2

 

Pressdown
100x20x2

 

Hammer curl
55x5
35x20

 

BW-111kg/244lbs

 

Solid 80%er. things feeling good today, think i have the squat nearly figured.




14 September 2017 - 10:44 PM

Posted by Herc410, 14 September 2017 · 15 views

14/9/2017

 

Paused DL
225x2
315x2
425x2x6

 

RDL
425x5x2

 

OHP
120x10x4
95x10

 

BB row
225x10x3

 

RDF
35x15x2

 

Pressdown
80x20x2

 

Hammer curl
55x5

 

EZ curl
50x35

 

BW-111kg/244lbs

 

Solid 80%er, things feeling good




13 September 2017 - 11:49 PM

Posted by Herc410, 13 September 2017 · 13 views

13/9/2017

 

Squat
135x3x2
225x2x2
275x1
315x1x2
275x2x5
225x5

 

Bench press
135x5
255x1
235x10x3

 

BW-111kg/244lbs

 

Solid 80%er, things feeling good.




12 September 2017 - 04:39 PM

Posted by Herc410, 12 September 2017 · 14 views

12/9/2017

 

OHP
95x5
135x1
155x1
175x1
155x6-felt like i nearly had one more, this is getting better,
135x5x2

 

Pause Deads
225x2
315x1
365x3x3

 

RDF
35x15x2

 

EZ curl
70x20x2

 

Shrug
495x10x3

 

BW-111kg/244lbs

 

Solid 80%er, things feeling decent.




11 September 2017 - 09:53 PM

Posted by Herc410, 11 September 2017 · 16 views

11/9/2017

 

Squat
135x1x3
225x2
285x2x6
315x1x3
275x1x3
225x2x3-fighting with form on these.

 

Bench press
135x5
225x2
275x1
295x1
315x1
245x5x5

 

Spoto press
185x10x2

 

Pull-up
x5x2

 

BW-111kg/244lbs

 

Solid 80%er, things moving well, really trying to dial in the squat form, think i might need to start stretching the quads prior to training. and just in general.




10 September 2017 - 10:59 AM

Posted by Herc410, 10 September 2017 · 19 views

8/9/2017

 

Squat
135x3x3
225x2
275x1
295x1
245x2x6

 

Bench press
135x5
225x1
275x1
245x10-recent PR

 

Spoto press
185x10x2

 

Pull-up
x5x2

 

Pressdown
80x20x2

 

DB curl
35x15x2

 

BW-111kg/244lbs

 

Solid 80%er, things feeling decent, really sore though.








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