View Full Version : Herc on the Westside
04-12-2003, 03:32 PM
I'm starting a new journal now. I have some very lofty goals that must be reached by February of 2004.
Currently- 350/275/410=1035 (SQ/BE/DL) BW- 218
Goals- 475/335/525=1335 BW- 190
If my goals are reached, it will be a nice 300lbs. addition to my total. I fully believe that these are attainable. I will do whatever is needed to get there. I don't know if these goals are too high or too low, as I have never stuck with Westside very long, so I am not sure as to how effective it will be.
Here is the basic outline-
Monday- ME Squat/DL
Wednesday- ME Bench
Friday- DE Squat/DL
Saturday- DE Bench
ME Squat/DL Exercises-
Arched Back Goodmornings
Rounded Back Goodmornings
Good Morning Squats
Squat/DL Assistance Exercises-
Bentover BB Rows
Good Morning Variations
ME Bench Exercises-
2-5 Board Press
Reverse Grip Bench Press
Suspended Bench Press
Bench Assistance Exercises-
Standing OH Press
Reverse Grip Bench Press
Monday- Focus mainly on back/ GHR's
Wednesday- Focus mainly on Shoulders/ Some Triceps
Friday- Focus mainly on Hams, Glutes, and lower back
Saturday- Focus mainly on Triceps/ Some shoulders
My diet will be pretty much high calories until November, when Iwill begin cutting to get down to contest weight.
My training will begin Monday.
04-12-2003, 04:59 PM
You can do anything Hercule :D
I look forward to reading your new journal, and good luck with your goals :thumbup:!!
04-12-2003, 05:04 PM
Ironman8- Thanks man, I really appreciate it. I really hope to reach my goals. A 1300 total is a state qualifying total, at 1600+ would be a winning total. I would like to be a state champ before I graduate from high school. Oh, and by the way, why don't you start a journal?
Hey Hercule, what's up. That rocks that you're doing westside now. You're 275 bench is awesome. Did you get that shirted or raw? Are you lifting at home or the gym? If your lifting at home you must have a pretty nice set up. I hope you get success with westside. I think your goals are definately obtainable if you stick with it.
04-12-2003, 05:13 PM
DKliewer- The 275 bench was completely RAW. I lift at home. Yeh, I do have a nice set up here at home. I got everything really cheap. Thanks for the support man, I really appreciate it.
04-12-2003, 05:43 PM
Good luck with Westside Herc. Once you achieve your goals youre going to be just as strong as me, lol. And youre what, 5 years younger?
Keep up the hard work man.
04-12-2003, 05:49 PM
Monstar- LoL, thanks man. I don't think so. Within a year, you will be lifting a LOT more weight than me. If I reach those goals, I will be REALLY happy.
04-12-2003, 06:28 PM
BTW, Hercule, 4 more days till the big day ;). What are you gonna get?
04-12-2003, 07:05 PM
Haha, you're right Ironman. Jus 4 more days.. I already got my birthday present, it was the GLute-Ham Raise machine. My parents ordered it last Friday, becuz it said it would take 7-9 business days to get here, which would put the delivery date right on my B-day, but it got here a week early..heehee. My girlfriend says she has something special for me....
04-12-2003, 07:10 PM
Originally posted by Hercule
..heehee. My girlfriend says she has something special for me....
04-14-2003, 03:18 PM
Due to Jazz band rehearsal today, I won't be able to work out. My lil bro has a game too. I will workout tommorow. My plans for tommorow are Good Mornings, Glute-Ham Raises, T-Bar Rows, and Lying Leg curls. I am grounded for a while, so I won't be posting very much. L8er,
Good luck with westside hercule:thumbup: :thumbup:
I just looked up what a glute ham raise machine was/did.....that looks pretty rough! I am checking out if my gym has one tonight. I also want to see if my gym has a reverse hyper machine, but I doubt it has either :(
Oh and happy B-Day :)
04-15-2003, 04:07 PM
305XNot even Close
GREAT sets. Really killed my lower back. I was shaking like crazy on the 270 set, and nearly vomited afterwards. 305 dropped like a bomb, and stapled me to the pins.
Grotesque. Completely killed my calves, hams, and glutes.
Excellent sets. Killed my lats. I GREAT contractions on each rep and set.
Lying Leg Curls:
Pretty good. Just did these to finish off my hams. I don't know why my weight is so low on these.
Good sets. Really killed my Abs. I felt some use of some muscle in my hips. NOt really sure what it was
NOthing special today. JUst another long day. My birthday is tommorow:). I can't wait!
04-15-2003, 05:03 PM
LOL! Your last lifting session at the age of 14, herc ;)
Nice Workout and the Good Am's Herc. BTW, how do you like the GHR? My gym doesnt' have one so I do hyper extentions.
04-15-2003, 06:12 PM
That's a big task, man. Dropping bodyweight and increasing totals. Best of luck with it, just be patient. And remember that your best friend with Westside is big mixups. Bust your ass but get done fast. As soon as your body starts really pumping out hormones you'll start exploding.
04-16-2003, 09:02 AM
DK- Thanks man. The GM's were killer. I will attempt 300 next week. The GHR's were great. My glutes and hams were dead afterwards.
SF- Yeh, its gonna be pretty hard. I really hope to accompish it though. I would really like to go to state next year, and hopefully get first before I graduate. With westside, I will mix it up constantly. I will switch up ME exercises every 3 weeks, and Assitance exercises every 2-4 weeks, just depends on how things go. Thanks for the post man.
04-16-2003, 02:15 PM
HAPPY BIRTHDAY TO ME!!
YAY! I am officially 15 now. In another month, I will get my driving permit.
04-16-2003, 06:00 PM
:birthday: Happy b-day Hercule!!! :birthday:
04-16-2003, 06:28 PM
Happy birthday man!
04-16-2003, 07:58 PM
LOL, i bought you a burger thing and gave you 1 dollar for your b-day..and told you some things about your g/f. :birthday: :bow:
04-17-2003, 06:37 PM
2 Board Presses-
Good sets. Really killer. The 2 board presses are where my sticking point is at in a full ROM bench. 250 was smoked, but the second time, the bar rolled forward on the boards. I had a 1 second pause on each rep.
1 Arm DB Rows-
Good sets. Great burn in my lats and posterior delts.
Boy did these suck. I havn't done skullcrushers in forever, and it shows.
Owies. These were brutal on my shoulders. Great exercise though.
Lunch- 2 slices of pizza, french fries, 2 rib sandwhiches, 20oz Sunny D.
Supper- 2/3lbs burger, large fries, large chocolate shake
04-19-2003, 02:13 PM
Bar speed was great on all sets. Explosion off the box lacked a little, but I am sure it will improve. 275 was pretty fast, did the rep in about 2 seconds.
These are killer. I have to sit down afterwards. I need to really work on these, because after about 2 reps, I can't get any more full ones. Maybe I will just do a lot of assisted reps on Tuesday.
Pretty good sets. Oddly though, I didn't get any burn.
Pain, lots of pain.
Finished off the hamstrings. Had to lie down for a bit after each set.
04-19-2003, 04:50 PM
Nice work on the SLDL. Do you have a link to the site where you purchased the GHR? Thanks in advance.
04-19-2003, 05:08 PM
Looking good Herc.
04-20-2003, 01:53 AM
2-board press strength is right on Herc, good job man.
Keep up the hard work.
04-20-2003, 03:50 PM
Speed was great. Threw every rep through the roof. The 225 was going EXTREMELY fast, then my tendonitis kicked in, and slowed it down tremendously.
Front Plate Raises-
Good sets. Killed my front delts. I will use a 45lb plate next week.
I think I will work up to a 3RM max every week on these to develop my triceps more, I think they are a week point in my bench press, along with my lats.
Bent over Laterals-
Killed my rear delts.
My tendonitis needs to heal. It is in my right bicep, and can get very painful at times. I think I will start doing several things in order to get rid of it-
1. 30mins of Ice after a workout
2. 30mins of heat before I go to sleep
3. Icyhot patches twice a day
4. 2 Ibproufen 3 times a day
5. Take Glucosamine(Not sure if this will help tendonitis)
I don't want to take time off in order for it to heal, so it will just have to deal with it.
04-20-2003, 04:01 PM
Here's my random thoughts...
Instead of working to a 3RM every week, why not do a handful of high rep sets accompanied with a couple sets of low rep sets. That will help grow your triceps. You can make your triceps stronger on bench, where they'll be lifting a lot more weight.
IE, why train your triceps for strength with 100lb when you can train their strength with 300lbs?
04-21-2003, 07:31 PM
Good day today. Not a lot of homework. TOmmorow,I am going to Commerce for a Spanish contest. I am in Readin Comprehension, and Verbal Fluency. Diet was great today:
2 packets oatmeal
2 Chicken burritos
Chili Cheese nachos
Peanut butter cookies
Package of Peanuts
3 pieces of Garlic toast
Pro Complex Protein shake
Gearin up for tommorow's ME Squat/DL workout. Hopin to hit over 300 on the Goodmornings.
04-22-2003, 04:00 PM
Good Sets. Fairly happy with the 280, even though I wanted more. It took a good 6 seconds to get it up. I just wasn't on today, no intensity, had a headache, and really just had to force myself to lift today.
Here we go. These shredded my hamstrings. I had to lay on the machine for a lil while to recover after each set. A couple of weeks of assisted high rep sets should really help.
Good sets here too. Beat up my lats bad.
Like I said before, I just wasn't in the mood to lift. I was really tired, and needed a nap, and had a pretty bad headache, absolutely no intensity. Still happy that I made a new PR, though. I hate Good Mornings, I will do as few cycles of them as possible.
04-24-2003, 03:52 PM
2 Board Press-
POW! Great sets. Smashed my old PR by 15lbs. Intensity was definately there today. Felt great to smash the old PR. 295 was quite a struggle. I brought it down slow, paused for a second, exploded up, but I just couldn't get it past half way.
Upright BB Rows-
Good sets here. The 135 was pretty hard, on the second rep, I couldn't quite get it to touch my chin, so no count.
Good sets here. These aggravated my shoulder.
Good day today. Sunny, and nice temperature. No rants today. My bicep did'nt bother me at all today, but my shoulder started hurting on the Skulls, oh well. I can deal the with shoulder pain better than the bicep pain.
Hey herc! workouts looks awesome! feels great to smash an old PR doesnt it:D looks like your well on your way to hitting some heavy weights.
I checked into my gym and they dont have a GHR or reverse-hyper :( this makes it harder for me to give westside any serious consideration right now. Is it possible to do a variation of westside without bands and stuff?
04-24-2003, 08:07 PM
Kenn- Thanks man. Yeh, it is an awesome feeling smashing an old PR. In answer to your question, yes, it is very possible. Go take a look at Natedogg's journal.
04-26-2003, 02:38 PM
Jus diggin it up, so i wont have too after i get done working out..
04-26-2003, 04:19 PM
Speed has improved 100% since last week. Explosion off the box was unreal. Really impressed myself. LoL, on the third set, the shorts I was wearing ripped all the way down the middle. It wsa freakin hilarious. My butt is getting to big, heehee.
Holy crap. These get worse every time. My hamstrings were completely slaughtered after each set. If these don't develop Iron-Clad Hamstrings, I don't know what will.
Bentover BB Rows-
The 1st and 3rd set were extremely stict. THe second set was less than perfect form. My back was a good bit above parallel to the floor.
Speed was less than stellar on these. I found the main problem, though. I am REALLY slow off the ground, then just below my knees, my speed increases 10 fold. I will probably do some increased ROM DL's soon.
These were done very slowly with careful attention paid to using my abs fully during the movement.
Sleep- 9 hours
Diet- Pretty good, running low on food, so just making due with what we have.
Beatiful day today. Sunny and temp. is just right. No rant today, jus takin it easy. I had my arm checked out by my grandmother, who is a nurse. She thinks that it isn't tendonitis, since it only hurts at random times. Her guess is a muscle tear, or really bad strain. I have been keeping IcyHot on it constantly. I will cut out DE bench days for a while, until it gets better. On ME Bench days, I will do stuff that puts all the emphasis on triceps, such as Rack lockouts or 4-5 board presses.
04-26-2003, 04:42 PM
:spam: thanks for the plug Herc. :D
04-26-2003, 04:56 PM
Haha, no prob Natedogg:)
Hey Herc, you know you can subscribe to your thread so you won't have to dig it out everytime. Just go to your Profile and it will be under subscribed threads.
05-02-2003, 07:20 PM
Damn Herc.... those are some very impressive stats in your sig for only being 15! Keep it up man, you'll be a beast.
05-02-2003, 08:49 PM
05-02-2003, 09:41 PM
Whoops, forgot to post here. I am quitting Westside. new routine starts on May 12th
05-02-2003, 09:47 PM
Herc, why the descion to drop westside?
05-02-2003, 09:51 PM
GOIN BACK TO WESTSIDE BABY! Decided to quit bein a pansy and do Westside if I am going to make it to state.
05-02-2003, 09:54 PM
GOIN BACK TO WESTSIDE BABY! Decided to quit bein a pansy and do Westside if I am going to make it to state.
Sounds like a good enough reason to me. If you don't like it don't do it. Hope you can stick with your new routine for awhile. It looks good.
05-19-2003, 04:19 PM
Narrow Stance Suspended Good Mornings:
YUM! Great sets. 265 was insanely hard. It took a good 3 seconds to build up enough tension to get it off the pins, then another 5 to get it up. 285 didn't budge a single bit. The bar was set even with my nuts, and my feet were 10" apart. One quick question for anyone reading my journal, when doing these, where do you put your feet? As I got heavier, I had to move them them forward, or I would start coming up on my toes. Is this bad?
Good sets. Reps were pathetic, and mostly assisted. Hams were shot.
Clean and Jerks:
Hmmm...don't know if these are good numbers, or not. My form was terrible, and horribly uncoordinated. I was going to try for 225, but on the 205 I almost fell and killed me and my dad. If I had bumper plates and a platform, instead of iron plates and concrete, I would have gone for it.
Lunch: 3 egg rolls, freedom fries(LoL), frito pie, 20OZ Whole Milk
Post workout: Pro Complex Shake, Cell-Tech
Dinner: Chicken Fajitas
Nice day today. School is winding down. We filled out our schedules today for next year. I am taking: English II, American History, Alebra II, Biology, Chemistry, Study Hall, Band, and Spanish III. I had to double up Chem. and Biology so I coudl take College Credit courses as a junior. No rant today.
05-19-2003, 07:29 PM
Lifts are looking awesome Herc! Heh, I was looking forward to when you were gonna update your journal again :)
05-19-2003, 07:55 PM
Hey bro. Thanks a lot man. The suspended good mornings really impressed me because of how weak my back is. I think the biggest surprise of the workout was cleaning and jerking 205 above my head! That was awesome, even though I nearly fell over. LoL, i have been busy/gone the past two weeks. Dude, like I've said before, you need to start a journal.
Glad your back on the Westside Herc. :)
Seriously though. I really am impressed with your knowledge at your age. I wish I would have tried to gain some knowledge a few years ago. I still remember doing sixty reps of bicep curls with a 15lb. db twice a week.
At this rate you'll be a top powerlifter in a few years.
05-20-2003, 08:39 PM
05-21-2003, 06:00 PM
DK- Thanks man. I have really done my research. I don't want to be like all the other 'powerlifters' my age, that have no idea how to truly train for strength. I would really like to go far with powerlifting. I will probably go as far as I can naturally in college, then if my interest stays, I will probably start using AAS. ONce again, thanks for chiming in.
ND- Haha, thanks for the post man.
05-21-2003, 06:06 PM
Yay for me. 10LBS. PR. I really wanted 300, but it was just way to heavy, plus the psychological factor. The main thing that needs work is bar speed.
Bleh, weak triceps.
One Arm DB Rows:
Excellent sets. Murdered my lats and posterior delts.
Finished off my triceps.
05-21-2003, 07:33 PM
Nice bench Hercule!
05-21-2003, 07:37 PM
Thanks a ton Natedogg. Its definately my best lift.
05-23-2003, 06:54 PM
Speed was less than stellar. 275 was just horribly slow. Speed needs a lot of work.
Good lord. Sparky took over during these sets. I was in complete and total pain during the last 2 sets. My eyes are bloodshot too hell right now. I think I have scared the living hell out of my next door neighbor. He was working in his flowerbed, and looked up as I was yelling on every rep on the last set, then he must have thought "WHAT THE HELL??", when I racked the weight and started running to my front yard, to puke dinner back up. It was awesome! Thirty minutes later, and I still can't stand up straight, or drink my protein shake.
Lying Leg Curls:
Just two sets to finish off my hams.
I tried doing some GHR's, but my whole posterior chain was fried, I couldn't even do one rep. I called it a day, and went inside to lay down for a little while.
05-23-2003, 07:47 PM
Sounds like quite the session Hercule! Nice work. I might be a little concerned about the bloodshot eyes though! :eek:
05-23-2003, 08:05 PM
LoL, it was Natedogg, it was. Its been 1.5 hours since I did the goodmornings, and I was in the shower jus a sec ago, I bent over to pick up a towel, and my back felt so weird when I was raising up. LoL, the bloodshot eyes look pretty sweet. I'm not too concerned though, LoL. Thanks for the post man.
hey herc, good to see you around, what you been doing?
Your lifts look great as usual, thats awesome your still maxing out with that kind of weight!!!! I just started doing good mornings last week. OMG Is that what I have to look forward to? LOL
great workout bro'!!!!!!!
05-24-2003, 09:49 AM
Kenn- Hey man. I didn't update my journal for a few weeks because I was recovering from a bicep tear. Its all better now. LoL, I am really trying to push up the intensity level. I have 8 months to get my total to 1300+, so I can get to the state meet. It would take at LEAST a 1500 total to even place at state. We'll see how things work out. My main weakness is my back. i have a weak back, so I am killing my lower back twice a week with Romanian DL's, Goodmornings, etc., and I am training my upper back(lats, traps, etc) 4 times a week until I am satisfied with their strength, then I will move on to other minor weaknesses. The goodmornings were hell dude, LoL. Thanks for posting!
05-25-2003, 12:42 PM
DE Bench Press
10"CG Rack Lockouts:
Front plate Raises:
05-26-2003, 05:31 PM
Close Stance 34" Suspended Good Mornings:
05-28-2003, 03:55 PM
ME Bench Press
Dang, this is a STEEP decline. I use an adjustable bench at home for these, and I had to really tighten up my upper back to keep from sliding back, and I also could not put my feet on the ground, so I had no leg drive at all, next time I will have to put some plates under my feet.
Yay, my triceps are finally regaining their strength. Next week, I will move up to 100lbs.
Eh, good enough.
Bentover One Handed DB Rows:
Good sets. GOt some nice lat contractions. I will move up to 100's next week.
This was a very fast workout. I was in a hurry because I had a hair cut appointment that I forgot about. The whole thing was done in about 30 minutes.
05-30-2003, 03:29 PM
06-01-2003, 03:49 PM
Did DE Bench day yesterday. Nothin special, only bad thing is taht was doing some DB SkullCrushers, and on my 3rd rep the tendon below the bicep on my left arm just cramped up, and I dropped the DB. It was about 30 minutes before I could even move my stupid arm. Its all better today. For some reason DE Bench Days seem to mess with my tendons.
That's not cool. Tendons cramping up doesn't sound fun. For some reason my front delts are always sore after DE Bench, and I mean always. Plyos do some funny things to you.
06-05-2003, 03:05 PM
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