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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

2/20/2012
Squat
225x2x3
245x2
275x2,1,1

Block deadlift
335x3x3
315x3x2

GM
135x5x3

Barbell row
225x5x2

Dumbell row
90x5x2

Adductor/Abductor
305x10

Face pull
65x10x2

Curl
45x12

BW-237.5

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

2/22/2012
Bench press
215x3x5
225x2x2

wide grip w/bands
155x4

close grip w/bands
155x3x5

close grip
155x10

Squat
275x1
225x2x3

speed dead
225x2x5

Seated row
200x5x3

curl
45x10

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

2/24/2012
Bench press (paused)
80kgx1
100kgx1
110kgx1x4 easy

Close grip (paused)
90kgx3x5 easy

Deadlift
Noticed that my knees come in on the initial pull, decided this must be rectified
315x1x3 focusing on forcing knees out

Squat
225x2x6

Clean &Military press
135x2x5

Seated DB press
65x5x3

was feeling shitty and called it a day

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

2/27/2012
Bench press
215x3x4
225x2x3

Wide grip w/band
155x5

Close grip w/band
155x3x5

Note-all sets pretty quick today, nearly at the speed i want

Squat
225x2
245x2x6 only filmed 5 sets

Halting Deadlift
225x3
315x3x3 not too difficult

Shrug
315x5
405x5x3

Barbell Row
225x5x2

GM
135x5
185x5
225x5

Adductor/abductor
305x10x2

Face pull
72.5x10x2

DB curl
50x10

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

2/29/2012
Bench press (all pressing paused)
250x1x4 reasonably fast but not as quick as they should be

Close grip press
205x3x5
165x10

Squat
275x1x5

Box squat
185x3x5
205x3

Pause Squat
135x2
185x2
225x2
245x1

Halting deadlift
225x3
315x3x3

GM
135x5
185x5x2

Seated Row
200x5x2

Face pull
72.5x10x2

DB curl
50x10

BW-238

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/2/2012
Halting Deadlift
315x3x5

Deadlift
315x3x5

Squat
225x2x6

GM
225x3x5

Strict press
125x2x5

Seated DB press
60x5x5

Face pull
72.5x10

DB Curl
60x10

BW-237

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

Bench press
215x3x4
225x2x4 very fast, was happy with speed.

Wide grip
185x5

Close grip w/bands
175x3x4 PR+10lbs

175x10 no bands

Squat
225x2x6

Deadlift
315x3x5

Barbell Row
235x5x2

Shrug
405x5
495x3
545x5
405x5x2

DB curl
55x10

BW-238

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/7/2012
Bench press
255x1x4

close grip
215x3x5
185x10 PR+10lbs

Squat
275x1x5

Deadlift
315x1x5

Block pull
315x3x2
335x3

Barbell row
235x5x3

Anderson GM
135x5
185x5x2

Face pull
80x10

DB curl
55x10

BW-240

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

03/09/2012

Deadlift
365x1x5

Rack Pull 4inch
315x1
365x1

Squat
225x2x4

strict press
135x2x5
95x5x5

Barbell Row
245x5x3 PR+10lbs

DB curl
55x10

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/12/2012
Bench press
225x3x5
235x2x4

Close grip w/doubled mini band
185x3
185x2x4

195x10 no band PR+10lbs

Squat
225x2x5

Deadlift
345x1x4

GM
185x5
225x5-Need to move up on these

BB row
255x5x3 PR+10lbs

Shrug
315x5
405x5x2
455x5

Curl
55x10

BW-242

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/14/2012

Bench press (all pressing paused)
260x1x4

Close grip
225x3x5 PR+10lbs
185x10

Squat
275x1x2
315x1x2

Deadlift
365x1x4
315x5

Anderson GM
185x5
225x5

BB row
275x5x3 PR+20lbs

Shrug
315x5x3

DB curl
60x10

BW-242

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

03/17/2012
Strict press
140x2x5
95x5x5

Squat
225x2x4

Deadlift
365x1x2
385x1 -was too shaky, need to be tighter when pulling

BB row
275x5x3

GM
225x3x3-must go heavier

DB curl
55x10

BW-238 on electronic scale, school gym scale may be out a bit.

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/19/2012
Bench press
225x3x4
235x2x4

Slingshot bench
255x2
275x1
295x1 PR+20lbs

225 no slingshot x1 for speed comparison

Close grip w/dub mini
185x3x4
185x2

155x10 no band

Squat
225x2x5

Deadlift
315x3
365x1x3
365x2

Pendlay row
275x5
185x5

DB curl
60x10

Notes-felt shitty towards end of session as it was hot in the gym, cut short and jogged for ~20 min

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/21/2012
Bench press
265x1x4
add slingshot
265x1
285x1
305x1 PR+10lbs

Close grip
235x3 PR+10lbs
155x10x3

Squat
275x1x3

GM
225x3
275x3
315x3

Barbell Row
275x5x3

Shrug
405x3
455x3x3

Db curl
55x10

Notes-its time to start doing speed bench twice per week in place of the heavy wednesdays, bar speed on the 265 was far too slow.

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/23/2012
Strict press
145x1x5

Squat
225x2x5

Deadlift
335x3x2

Barbell Row
285x5x3

Seated DB press
60x5x5
60x10

DB curl
60x10

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/26/2012
Bench press
235x3x4
245x2x4

wide grip
185x5

close grip w/mini band
165x3x5

Squat
275x1
315x1x2

Deadlift
315x1x3
365x1x2

BB row
295x5x6 PR+10lbs

GM
225x5
275x5
315x3

Shrug
405x5x5

BW-241

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/28/2012
Bench press
235x3x4
245x2x4

Close grip
135x10x2

Squat
275x1
315x1

Deadlift
315x1
365x1
385x1

BB Row
315x5x6 PR+20lbs

GM
225x5
275x5

Shrug
315x10

DB curl
35x10x2

Power clean
135x2x10 follow the last guy style, ~30 sec rest.


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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

3/30/2012
clean and strict press
150x1x5

Squat
245x2x6

Deadlift
315x1
365x1
315x3

BB row
225x5x3

GM
225x5x2

seated DB press
60x5x3 easy

cardio cleans
135x2x10

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

4/2/2012
Bench
235x3x2
245x2
265x1

Squat
245x2x5
note-head down squatting feels much better than head up.

GM
225x3
275x3x2

Curls
30x10x2

reverse curl
55x10x2

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

4/4/2012
Squat
315x1
365x1

Deadlift
365x1
405x1x2
430xfail
430x1 PR+5lbs

played around with new platform called it a day

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

4/9/2012
Squat
315x1

Deadlift
315x1
365x1
405x1
435x1 PR+5lbs
455xfail this would have gone had i tried it first.

Pendlay row
135x5x3

curls

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

4/11/2012
Bench
225x1
245x1
265x1
285x1 PR+10lbs

slingshot bench
275x1
295x1
315x1 PR+10lbs

Close grip
135x10x3

Squat
275x1
315x1

Deadlift
365x1
405x1
440x1 PR+5lbs

GM
225x5
275x5
315x5 PR+2reps

Barbell row
315x5x2

Pull-down
160x8x3

leg curl
95x8x3

hammer curl
60x10

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Spock81
Level 4

Join date: Jun 2010
Location: Alberta, CAN
Posts: 2947

Hello, I have been lurking your lifting stuffs for quite some time now and I was curious, do you pretty much just do all the big important stuff every single day for your routine?

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

4/12/2012
clean+strict press
155x1x5

seated DB press
65x5x5 PR+5lbs

easy day.

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HERC410
Level 0

Join date: Jul 2009
Location: Ontario, CAN
Posts: 1345

Spock81 wrote:
Hello, I have been lurking your lifting stuffs for quite some time now and I was curious, do you pretty much just do all the big important stuff every single day for your routine?



Greetings Earthling
It is nice to know someone else reads this. I started out from a Monday squat, wed bench and Friday dead, and I decided to run the Russian squat routine. I found after that when I stopped squatting 3x/week my form deteriorated, and I liked the practice so I went back to squatting 3x/week. I don't tend to bench more than once per week for very long stretches or if i do one day is very light due to elbow issues arising. More recently I decided that since squatting frequently worked well I might as well try deadlifting thrice weekly as well. It seems to have broken the nearly 3 year plateau I had going on. For the moment there is no real program, I just squat and dead 3x/week bench Wednesday and shoulder/overhead work on Friday, along with upper back and Posterior chain support work.But for the summer I will likely squat mon/wed/fri and hit bench wed, deads Friday with GMs ect each day. It seems to be working well. Thanks for taking an interest in my postings.

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