MHert's Training Log

[MHert]

5'6", 170#, 23 years old
405 DL, 370 BS, 260 BP, 170 MP


Day 1(11/9)
Lower Body

Deadlift - 305#x5(75%), 325#x5(80%), 345#x5(85%)
-Accessory Superset - Standing Cable Ab Crunch (5x8x90#)/ Rev Hypers (5x8x170#)
-Accessory Lift - Farmer's Walk (300m total w/ 50# DBs)

*Notes- Didn't really feel as though I pushed as hard as I could after the deadlifts. Been in a funk for a while so i'll probably hit it again later on tonight to make up for this morning

[MHert]

Day 2(11/10)
Accessory Speed Work

Sled Runs: 4x50mx90# (~60-90 sec b/t sets)/ 4x50mx115#(~60-90 sec b/t sets)

*Notes - felt pretty soar from repeating yesterday's training session in the evening, completely worth it. But felt good overall since I started eating in the morning. The wonders of fruit and protein powder!

[MHert]

Day3(11/11)
Upper Body

Bench Press - 190#x5(~75%), 200#x5(~80%), 210#x6(~85%)
-Accessory Superset - Incline DB Rows (50 reps total x35#)/ Incline Press(40 reps total x70#)
-Metcon - 3 Rounds: 400m Row/ 15 Leg Raises/ 25 Close Grip Pushups

*Quick and to the point, but still kept a fairly high intensity. Looking to up it even more by keeping my heart rate up

[MHert]

Day4(11/12)
Speed Endurance

10x80m (Walk back recovery)

*Haven't done these in a while, but felt great

[MHert]

Day5(11/13)
AM

Back Squat - 225#x5, 275#x5(~75%), 295#x5(~80%), 315#x3, x2(~85%)
-Accessory Superset - Fr. Loaded DB Bulgarain Split Squat (4x10x40#)/ Swings (4x15x50#)
-Conditioning - 4 rounds (500m Row/ 1:00min active recovery) [2:12 avg]

*Felt like crap this morning, hence the 2nd workout

PM

Back Squat - 264#x5, 286#x5, 308#x5 [Will base the next three weeks on a 360# Back Squat instead of 370#, so the sets still went 75, 80, and 85 for this week]
-Power Cleans - 5x3x176#
-Metcon - 1 Arm KB Snatches (35#) x16,x12,x12,x10/ Med Ball Slam (30#) x20,x16,x12,x12 [60 sec between sets]
-Side Bends (2x15x80#)

[MHert]

Wk2
Day 1(11/16)

Sled Runs - 2x50mx90#/ 2x50mx115#/ 2x50mx125#

Military Press - 120#x5(~75%), 130#x5(~80%), 135#x5(~85%)
-Accessory Superset - Weighted Chin-ups (20 reps w/ 60#, 10 reps w/ 50#, 10 reps w/40#)/ Weighted Dips (32 reps w/60#, 16 reps w/50#, 12 reps w/40#)
-Accessory Superset II - Real Runner SIngle Leg (2x10)/ Seated Med Ball Twists (2x20x15#)

[MHert]

Day2 (11/17)

Sprints:
Flying 40s x6
60m sprints x4

[MHert]

Day 3 (11/18)

Sprints: 4x30m

Deadlift: [225#x5, 275#x3] 325#x3 (80%), 345#x3 (85%), 365#x3 (90%)
-Accessory Superset: Barbell Rollout (5x8x135#)/ Reverse Hypers (5x8x190#)
-Finisher: Tire Flips (~400#)x25 total reps/ Tire Jumps x25 total reps

[MHert]

Day 4(11/19)

Conditioning
Prowler: 2x30mx90# (1 set high handles/ 1 set low horns)/ 2x30mx150#/ 6x30mx180#/ 2x30mx150#/ 2x30mx90#
*Sledgehammer Overhead Tire Slams x20 after each round (140 reps total)

[MHert]

Day 5(11/20)

Upper Body
Bench Press: [185#x5] 210#x3, 220#x3, 235#x4
-O'Lifting Intermission: 3 Position Snatch (2x40kg). Power Snatch (50kgx3). Snatch (60kgx3x2)
Power Clean (70kgx3)/ (80kgx3). Clean (90kgx3)
-Boxing Intermission: Basic Tutorial w/ heavy bag work and shadow boxing (~20 min.)
-Accessory Superset: Incline DB Press (70#x45 total reps)/ Incline DB Rows (30#x55 total reps)/ Standing Ab Curl (3x10xheavy)

[MHert]

Day 6(11/21)

Conditioning
Sled Work: 2x30mx90#/ 2x30mx115#/ 2x30mx125/ 2x30mx135#
-Glute Ham Raise: 3x20
-Real Runner Single Leg: 4x10

[Van]

Great lifts dude! You're moving a lot of weight for your height/weight!! What program are you doing? How long have you been training? what are you goals?
And is that 1xBW OHP!? Very impressive!

[MHert]

Thank you for the encouragement, Van. Very Much appreciated.

Right now I'm doing a 5/3/1 type program - 3x a week weight training alternating between 4 main lifts: Overhead Press, Back Squat, Deadlift, and Bench Press
-Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...

I started working out about 5 years ago when I started college but have only gotten smart about until about 3 years ago. I feel as though I'm always learning so that's why I wouldn't consider myself too advanced.

As far as goals: I've never played a sport but I feel as though I have the ability and passion to do so. Any sport that involves me usin my body for a living sits well with me. Sprinting is something I love to do but if that does not pan out than I would like to go into powerlifting (sponsorships, etc.). But really I'll try anything since lifting and doing sports is what I love to do.

[MHert]

Wk3
Day 1(11/23)

AM
Sprint Work:
2x20, 2x35, 2x50, 2x65, 2x80, 2x100.1x150m [Walk Back Recovery]

[MHert]

PM
Lower Body

Hang Power Snatch: 5x3x50kg
Hang Power Clean: 5x3x70kg
Back Squat: 130kgx3/ 140kgx3/ 145kgx3

Conditioning:
4 Rounds - 12 Front Loaded BB Rev. lunges (70kg)/ 20 Med Ball Slams (30#)

*FINALLY found my weightlifting shoes. So excited so I had to o'lift