HERC's Training log

[HERC410]

11/25/2011
Deadlift
335x3x3
275x2x4
315x2x2

Note- widened stance a couple inches, huge difference in feel off the floor, just need to make this position stronger now.

Front Squat
185x1
225x2x2

Bent leg good mornings
225x3
315x2

Military Press
135x3x2

Seated Dumbell Press
50x5
60x5

Dumbell Row
100x5

Face Pull
70x10x2

BW-236

Note- ate before workout today, hence the extra 5lbs, started to feel like shit after the 2nd set of Mlitary Press, tried to push through but wasn't happening.

[jp_ottawa]

Nice work HERC. Keep driving hard.

[BendtheBar]

widened stance a couple inches, huge difference in feel off the floor, just need to make this position stronger now.

Was it pretty narrow to begin with? Some guys handle the narrow stance pretty well but I am not one of them.

[HERC410]

JPottawa- thanks, will do

BTB-my stance is right around the end of the smooth in the center of the bar(after widening), which ends up being hip width or very close, just wide enough to be able to push the knees out. before it wasn't quite wide enough and my knees would come in a little as i pushed off the floor

[BendtheBar]

Originally Posted by HERC410

JPottawa- thanks, will do

BTB-my stance is right around the end of the smooth in the center of the bar(after widening), which ends up being hip width or very close, just wide enough to be able to push the knees out. before it wasn't quite wide enough and my knees would come in a little as i pushed off the floor

I gotcha. I think I made about the same adjustment two years ago.

[HERC410]

11/28/2011
Squat
315x1x6

Good Morning
225x5
275x5

Adductor/Abductor
255x10x3

Dumbell Row
110x5x3

Face Pull
65x10x3

Dumbell Curl
50x10

BW-234

Notes-Squats felt good, strong off the bottom, not bending over too much until last set, almost ready for 365 when i use a belt next.

[BendtheBar]

Notes-Squats felt good, strong off the bottom, not bending over too much until last set, almost ready for 365 when i use a belt next.

Best of luck. Make it feel easy.

[HERC410]

thanks BTB, I'm planning on it.

[HERC410]

11/30/2011
Bench Press
165x3
195x3
215x7 PR+2 reps
245x1x4
Note- fixed bench setup, less arch and tightening the back at the base of the traps and lats directly beneath the touch point.

Wide grip Press
185x3x3

Close-grip Press
185x5x4 Pausing last rep
185x4

Pause Squat
255x2x4

Adductor/Abductor machines
255x10x3

Dumbell Row
100x5x3

Seated Row (pause @ contraction to feel spot to tighten during bench)
200x5x2

Standing cable row (done like lowering of bench press, focusing on same spot in back as on the bench press)
65x10x3

Seated cable Shrug
120x10x3

Dumbell Curl
55x10

BW-234

[HERC410]

12/2/2011
Deadlift
365x3x3
315x2x5

Anderson good morning
135x2
225x2
315x2

Military Press
135x3x2

Adductor/Abductor
260x10x3
Note-was feeling like garbage and left arm was raising issues so cut the day short.

BW-234