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HERC410 10-11-2011 07:37 PM

HERC's Training log
 
for my first post I'll lay out my training history
2009
began training seriously

First Pl meet in may of 2009, southwestern High school regionals
Placing-1st lifts 275/203/424 @181

high school Provincials may 30/09
Placing
2nd lifts 253/209/407@165

London open 2009
no placing 275/198/430@181 squat/dead equipped

Ontario Provincial Chamionships 2009
2nd 264/192/385@181

Ontario Bench Provincials
1st 181@181

2010
High school Regionals
1st 297/198/408@181

High school Provincials
2nd 303/198/408@181

2010 Provincials
1st 330/237/435@181 equipped

2011
high School regionals
2nd 330/242/397@215

All Lifts Raw unless otherwise Noted.

BendtheBar 10-11-2011 09:14 PM

Good progress in the last year. Time to crush that 3-4-5 mark.

Which lift is the most challenging for you?

HERC410 10-12-2011 06:12 PM

Bendthebar-thank you good sir, and yes it is time. My most challenging lift is definitely the Squat, though it is improving.

10/12/2011
Squat
225x2x6

Paused Good Morning
135x5
185x5

Adductor/Abductor Machines
220x10x3

Seated Dumbell Press
45x5
50x5
60x5
70x6 PR+1rep

Dumbell Row
100x5x3

Seated Row
220x5x2

Face Pull
50x10x3

Dumbell Curl
40x5x2

BW 228

Traphouse86 10-12-2011 08:42 PM

Quote:

Originally Posted by HERC410 (Post 180010)
Bendthebar-thank you good sir, and yes it is time. My most challenging lift is definitely the Squat, though it is improving.

10/12/2011
Squat
225x2x6

Paused Good Morning
135x5
185x5

Adductor/Abductor Machines
220x10x3

Seated Dumbell Press
45x5
50x5
60x5
70x6 PR+1rep

Dumbell Row
100x5x3

Seated Row
220x5x2

Face Pull
50x10x3

Dumbell Curl
40x5x2

BW 228

Nice session bro

HERC410 10-14-2011 07:46 PM

Traphouse-thanks

10/14/2011
Squat
135x2x2
185x2
225x2
255x1
285x1
315x1 Beltless PR+40lbs
335x1 Beltless PR+60lbs Beats ONpump17 on beltless Squats.

Deadlift
315x2x3

Adductor/Abductor machines
220x10x3

Dumbell Row
110x5x3

Seated Row
220x5x2

Face Pull
50x10x3

Dumbell Curl
50x5x2

BW-228

HERC410 10-17-2011 06:15 PM

10/17/2011
Squat
Tweaked somthing in right shoulder on warmups, didn't feel right rest of day.
245x3x2
265x3x2

Good Morning
185x5
225x5

Adductor/Abductor Machines
225x10x3

Bench Press
195x3x5
215x2x3

Close grip Press
185x5x3

Dumbell Row
100x5x2

Face Pull
50x10x3

BW 230

BendtheBar 10-17-2011 06:22 PM

Great squat PRs. Way to crush it.

HERC410 10-19-2011 04:42 PM

10/19/2011
Squat
225x2x2 Shoulder still ****ed, likely off till monday. clean and press wasn't bugging it though.

Clean and Push Press
135x1x10

BW 229

BendtheBar 10-19-2011 06:48 PM

Is it normally a strain on your shoulders to get under the bar or was it a fluke?

HERC410 10-19-2011 09:43 PM

BTB-no, on monday on my last warmup set the bar slipped from my right shoulder a few inches, i believe i've pulled my right external rotator, possibly infraspinatus, don't think its torn though, If it isn't feeling much better by monday i'll get it looked at. but for now, very light rotator work to move blood through and rest.


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