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Herc's Training Log



23 January 2018 - 11:42 PM

Posted by Herc410, 23 January 2018 · 3 views

23/1/2018

 

OHP
95x5
135x3
155x1
185x1-no belt, bit slow but was able to push through.
155x2x2
155x3x2
135x5x5-Paused at forehead

 

BTN press
95x12x5

 

RDF
35x15x2

 

Seated Row
200x15x3

 

DB curl
35x20

 

BW-117kg/258lbs

 

Solid 80%er, pressing feels good.




22 January 2018 - 10:01 PM

Posted by Herc410, 22 January 2018 · 10 views

22/1/2018

 

Front Squat
135x5x3

 

Squat
185x5
225x4
255x3x2
295x3x2
315x2x2-Corrected tech on the first set at this weight, need to push outward with glutes and quads to pick bar off rack, puts me in position to squat right. everything after this felt immensely better
330x1x2
295x2x4
255x3x2
225x4

 

Bench press
185x5
205x4
235x3x2
275x3x2
285x2x2
275x3x2
225x12-Full reps, not bad.

 

BB row
315x5x3-back feeling much better

 

DB curl
40x20x2

 

Pull-up
x3x3

 

BW-118kg/260lbs

 

Solid 80%er, things moved well.




20 January 2018 - 12:50 AM

Posted by Herc410, 19 January 2018 · 17 views

20/1/2018

 

Squat
135x3
185x5
225x4
255x3
295x3x2
315x2x3
275x3

 

Front squat
135x3x2

 

Bench press
135x3
185x5
205x4
235x3x2
275x3x6
235x5x5

 

BW-116.5kg/257lbs

 

Solid 80%er, things feeling decent, low back still stiff, cut short due to time constraints




18 January 2018 - 10:25 PM

Posted by Herc410, 18 January 2018 · 15 views

18/1/2018

 

OHP
95x5
135x3
115x10x5

 

Seated DB press
55x15x2

 

Seated Row
somex15x3

 

RDF
35x15x2

 

EZ curl
70x20x2

 

Shrug
495x10x3

 

BW-117kg/258lbs

 

Solid 80%er, back feels much better after going to cut firewood today.




16 January 2018 - 10:00 PM

Posted by Herc410, 16 January 2018 · 25 views

16/1/2018

 

OHP
95x5
135x2
155x1
185x1-not bad
155x3x3
145x4x4-paused

 

BTN press
95x12x5

 

RDF
35x15x2

 

Pull-up
x3x5

 

DB curl
35x20x2

 

BW-118kg/260lbs

 

Solid 80%er, things moving well




15 January 2018 - 10:23 PM

Posted by Herc410, 15 January 2018 · 20 views

15/1/2018

 

Squat
135x3
185x5
225x4x2
255x3x2
295x3x5
235x6x2

 

Bench press
185x5
205x4
235x3x2
275x3x5
255x4x4

 

Spoto press
225x10
185x20

 

Pull-up
x3x3

 

Db curl
35x20x2

 

BW-119kg/262lbs

 

Solid 80%er, had low back pain on the squats and had to cut them early, but i think i've addressed the main issue, or am working on it. (note, lateral glute and hip area seem to be the cause of the pain in the back, thinking it has something to do with the way i've slept and not stretched the piriformis regularly for a while.)




12 January 2018 - 08:10 PM

Posted by Herc410, 12 January 2018 · 26 views

12/1/2018

 

Squat
135x3
185x5
225x5x2
255x5x5

 

Bench press
165x5
205x4
235x3x2
275x2x5
250x2x5
225x3

 

Spoto press
185x20

 

BB row
365x5x3

 

Pressdown
80x20x2

 

Hammer curl
55x10

 

DB curl
35x20

 

BW-116.5kg/257lbs

 

Solid 80%er, things moving very well,. back a bit stiff




11 January 2018 - 10:25 PM

Posted by Herc410, 11 January 2018 · 21 views

11/1/2018

 

OHP
95x5
115x10x5-not bad, smoother than last week.

 

Seated DB press
60x15x2

 

Reverse hyper
45x10x2

 

Standing cable row
stackx15x3

 

EZ curl
70x20x2

 

Shrug
495x10x3

 

Yoke walk
360x100'x4

 

BW-117kg/258lbs

 

Solid 80%er, things still moving well.




10 January 2018 - 07:58 PM

Posted by Herc410, 10 January 2018 · 21 views

10/1/2018

 

Paused Deadlift
225x3
315x3
365x3x2
375x3x4

 

Deadlift from 3" Block
405x4x4
375x4x2
335x4

 

RDL
315x8x2

 

Standing cable row
stackx15x3

 

Pressdown
80x20x2

 

EZ curl
70x20x2

 

BW-117.5kg/259lbs

 

Solid 80%er, had forgotten how brutal Block pulls are. So much harder than from the floor. Think like an RDL, but from a dead stop.




09 January 2018 - 09:49 PM

Posted by Herc410, 09 January 2018 · 23 views

9/1/2018
OHP
95x5
135x3
155x1
185x1-not bad, bit off balance
185x1-much better
155x3x3
135x5x3-paused at forehead
135x5x2

 

Seated DB press
60x15x2

 

Pull-up
x3x5

 

Seated row
150x12x3

 

RDF
35x15x2

 

DB curl
35x20x2

 

BW-119kg/262lbs

 

Solid 80%er, pressing feels better all the time.








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