My Strength Journal

[Hercule]

I have been inspired to go back into the strength aspect of weight lifting. One of my goals is to compete in a Strongman Comp. in early to mid 2004. I will be using the Conjugate method, but not entirely similar to Westside. For the first few weeks, I will work on getting back explosion. After a while, I will up my GPP and work capacity for better and longer workouts. I have no set routine other than this shell-

Monday-
Cleaning Movement
Thrusting Movement
Shoulder Assitance

Tuesday-
Squatting
Leg/Lower Back Assistance

Thursday-
Pressing Movements
Tricep assitance

Saturday-
Explosive Movement
Upper Back Assitance

Ryan

[BCC]

Nice to see you've got goals. Goodluck with everything, but you'd better stick with this MonStar! ;)

[Hercule]

Haha, thanks man. I deserved the Monstar comment :rolleyes:

[Franjipani]

Hey there....congrats on your journal & good luck with your preparation for next year:thumbup: there are a bunch of us competing in NC in August 04:D

[Coke]

...With this going on you may very well beat me to the 405's squats - :D
Best of luck to you as always!

[Hercule]

Franji- Thanks a lot. NC is a bit too far away for me. Especially since I am only 15, and can't legally drive. Thanks a lot for the support.

Cocoa- Thanks a lot bro. Your support is always welcome :).

Let me take this time to outline some specific goals-

Squat- 455
Deadlift- 500
Bench- 335

Powerclean- 260
Hang Clean- 250
Push Press- 225

Compete in Jr. Strongman Comp. in early 2004

[Scott S]

Hmm... this journal needs :spam: badly.

I love strongman competitions. Good luck getting there!!

[Hercule]

TRAINING

Push Presses-
135X5 (2)
160X5
185X5 (!)

Wow, hit a PR on my first day back. Excellent sets. Very pleased here.

Hang Cleans-
135X5 (2)
160X5
185X4

Bleh. I don't know what went on here. The first 3 sets were explosive as hell, but on the last set, I looked like I had never done them before.

Snatch Grip BTN Presses-
45X10
95X8
115X6
135X4

Wow, these were STRICT. No leg drive at all. Really great sets.

GHR Sit ups-
BWX12 (3)

Ouch. Gonna be sore tommorow.

Ryan

[Hercule]

TRAINING

OL Squats-
135X5
225X5
275X2
315X1 (2)

Well, my original plan was to max out today, but my abs are EXTREMELY sore from last night. I didn't want a weak core to effect my performance. INstead of maxing, I just did some speed work, and went up to just enough weight too do a little work, but not struggle. Note to self- Do NOT do ab work the day before squats.

Speed DL's Standing on 25's-
135X5
225X2 (3)
275X1 (5)

Speed was good, but explosion was lacking. Since I am slow, and weak off the floor, I decided to work on both .

I still have some pain from shin splints, but it has definitely gotten much better since last week. I really couldn't do anything else without aggravating them to badly.

Ryan

[Hercule]

Bench Press-
135X10
225X5
245X5
265X2
225X5

Good sets. 265X2 was a good struggle on the last rep. All the sets before it kinda wore me out. This is the first time to use the bench at my new gym, and it is pretty narrow, and the arms are kinda low, so I had to get used to that.

Seated OH DB Presses-
45'sX8 (2)
60'sX6

Good sets. Not as strong as usual, but then again I did just bench.

Skullcrushers-
75X10
95X6
105X5

Good sets.

Straight Bar Tricep Pressdowns-
100X12
130X8
150X5

Finished off my triceps.

[Saint Patrick]

Nice lifts man, let's see some pics.

[Coke]

You are doing great - excellent push day

:thumbup:

[Hercule]

St. Patrick- Thanks for the support man. Pics....maybe soon.

Cocoa- Thanks for stopping by. Appreciate the support as always :).

[Hercule]

Rack Deadlifts-
135X5
225X5
275X5
315X3
365X3
405X3
455X2
475X1
500Xoh so close

Great sets. The pins were set right at my kneecaps. I spent all day working for my grandfather, so my energy wasn't at its highest. 500 will fall next week, I promise.

Chest Supported Rows-
2PX12
4PX8 (2)

Good sets. NOt bad at all.

Seated Leg Curls-
100X12
150X8 (2)

Bleh.

Seated Cable Rows-
100X12
130X8
160X5

Weight is increasing, always a good sign.

Pulldown Abs
DB Side Bends

Done.

Ryan

[midee1]

Originally posted by Saint Patrick
Nice lifts man, let's see some pics.



:withstupi

Me thinks ya are 11 years old 5'2" and 100lbs:evillaugh

[Hercule]

Are you insane midee? I am 105 pounds now. 100 pounds is so small, tch. C'mon man, give me SOME credit. :D

[midee1]

Glad to see your bulk is going well. 5 whole lbs in 6 months. Attaboy tiny.:D

[ChrisH]

Obligatory BEAST post. Good luck man, what does your diet look like? Or what did it used to look like (to get to 220)?

[Hercule]

My bulking diet-

Meal 1-
1 Cup oatmeal
N-Large
20OZ. Milk

Meal 2-
3 Chicken Breasts
1 Cup Brown Rice
50oz. water

Meal 3-
N-Large

Meal 4-
Whatever Mom Cooks

Meal 5-
2 Cans Tuna

Meal 6-
N-Large

Try it, it works :D. I am now in the process of trying to get rid of my gut. Don't go overboard on the bulk, or you will end up like me, LoL. I went from 5000+ Cals a day to now 2500 cals a day.

[Franjipani]

Originally posted by Hercule
Franji- Thanks a lot. NC is a bit too far away for me. Especially since I am only 15, and can't legally drive.

Thats why I'm flying:p ;)

Just messin with ya !!! Great journal and I'm impressed with your dedication at your age....well done:thumbup:

[Hercule]

Push Presses-
135X5 (2)
160X5
185X5

Well, okay. Didn't feel as good as it did last week, but I earned it.

Hang Cleans-
135X5
160X5
185X4
135X5

Form was much improved from last week. Very fast and explosive. Elbows stayed pretty high. Still fell apart on the heavy set. I think the push presses are taking a little to much outta me. I may put these in front next time.

Standing Snatch Grip BTN Presses-
65X10
95X8
115X7
135X5

Okay....

Movin up to triples next week.

Ryan

[Hercule]

OL Squats-
135X5
225X5
275X3
315X1
335X1
355X1
375X1

Wow, excellent sets, deep as hell. Really impressed here today. All sets felt strong. One thing came to my attention today, I need to strengthen my abs more. I started to fold over a little too much on the last 2 sets. Easily fixable. I smell 405 in no time.

Speed DL's Standing on 25's-
205X2 (3)
275X1 (5)

Speed was much improved from last week.

Leg Presses-
225X10
315X10
405X8
500X3

Prolly won't do these ever again. Got bored...decided to do something more exciting:

Close Stance 36" Suspended Goodmornings-
45X3
135X3
155X3
185X3
205X3
225X3
250X3
265X2

Wow, havn't done a goodmorning in forever. Felt great to do them agian. The pin was set even with me twins. Nowhere near max effort, jus getting the feel for them. Feet were 10" apart.

[Big o Boy]

*sniffs the air*

I thought a smelled a rat. DUDE... you didn't even give notice that you started a new journal. I was wondering why you hadn't posted in awhile... NICE lifts. You've totally blown by me really in squats. DL's are kickin ace and your beating me in bench, too. Golly. I feel like a loser! *crys* You are doing awesome man!

And you thought you got rid of me. HAH, I'll be here to :spam: away... don't worry. ;) I make sure I have some meaningful posts though. :rolleyes:

[Coke]

Go ahead and squat those 405's, see if I(we) care - ;)

[fuzz]

Great strength ryan. Squats are very nice.

[midee1]

Originally posted by CoCoa
Go ahead and squat those 405's, see if I(we) care - ;)


:withstupi


:bow:

[Hercule]

BoB- Crap, I thought you were gone for good :(. haha, j/k bro. Glad to have you back.

Cocoa- 405 will be mine in no longer than a month, then 455 in about Feb., and hopefully close to 500 for my birfday. Thanks for dropping by :).

Fuzz- Thanks for dropping by man.

Midee1- uhh....dunno what to say :D. Thanks for dropping by.


YAY! My YuYu Hakusho: Yoko Kurama DVD came in today. I am so excited. Gah...i'm such a nerd.

Bench tommorow, boys and girls.

[Hercule]

Bench Press-
135X10
185X8
225X6
255X5

OUCH! My tendons between my bicep and forearm were screaming at me from the first set. I don't know whats going on. I think the push presses might be aggravating them. I think I will keep the push presses but take a week or two off from bench.

Machine Military Presses-
150X12
185X9
215X7

Planned on doing DB presses, but my tendons couldn't even take the 35's :(.

Rope Pressdowns-
100X12
130X8
150X5

Bleh.

Tendons were giving me trouble today. Its always something..sheesh. Maybe I'll get a break one of these days.

[Big o Boy]

holy crap... 255x5! Geez. I wish I would progress. !@#$&!!

[Coke]

Great work bro, we better look out because you are doing all too well with everything! - :thumbup:

[Hercule]

BoB- I nearly cried/passed out during the set. I must have tendonitis or something, it was insane. I could'nt even curl my own arm after that set. Thanks for the comments bro :).

Cocoa- Thanks so much for the support. I really appreciate it.

Heavy Back session coming up.

[Hercule]

Rack DL's w/ Pins 2" Below kneecaps-
135X5
225X5
275X5
315X3
365X3
405X3
425X3

Wow, what a difference 6" can make. Just to clear up any confusion, the pins were 2" ABOVE the kneecaps last week. I am pretty impressed here today. I had no chalk, so I HAD to stop at 425, because I oculdn't have held on to it if it were any heavier. Just ordered some new chalk :). Weight WILL be better next week.

Bentover BB Rows-
135X8
165X7
185X5
135X10

Hyperextensions-
BWX15
BW+30X12
BW+50X10
BW+80X8

Wow, these killed my lower back, it was exhausted the rest of the workout.

Seated CG Cable Rows-
100X8
130X6
160X5
180X3

Weight is still going up. Great.

GHR Situps-
BW+25X5
BW+10X8
BWX15

Ryan

[ChrisH]

I wish i had a GHR ;/
I think I might buy a hyperextension thing, or a roman chair or something.
Does the chalk help a lot with deadlifts? My grip never really fails on them but I guess it will when I get heavy on them.

So waht are the linesmen like at your level? Do you not need to be a fat bastard if you got a lot of strength?
I play rb but they usually send me up the middle or have me pass blocking. Standards in the UK are lower :P

[Hercule]

The bars at my gym have absolutely no knurling at all, so chalk is a must. I have never seen a lineman my size in my area. I have seen some bigger than me, but only because they are grotesquely fat. Most linemen around here top out at 200lbs in decent shape, or 300+ in horrible sloppy fat shape, I am a happy medium. Big, strong, with good speed and power. I hate football, but I want to play rugby so bad...

[ChrisH]

Ah right, most of our lineman over here are just fat. Fat and tall, pretty much it. No strength usually.
What position do you want to play in rugby? I play prop, which is quite fun because you get to do a lot of pushing in scrums and stuff.

[Hercule]

NOt sure. I don't know much about the game. It just looks fun :).

[midee1]

Damn impressive numbers there Herc.

What is with everyone wanting to play rugby. Once you get to my age you will understand that it hurts like hell.:)

[eatdirt40]

whats your body fat percent around hercule

[Hercule]

Midee- I like hurting people :).

Eatdirt- I honestly don't know. I have a 37" waist if that gives you any idea of anything..

[ChrisH]

One question from that chat yesterday... How the hell did you afford all that food? It'd cost me about £3 a day just for n-large, and the chicken would cost a load more, and the tins of tuna would cost maybe £1 extra. Where did you get the chicken and tuna? And how did you afford all that n-large!?
Were all the n-large servings full servings?

[Hercule]

The N-large my parents bought. If you want to, just take 1 N-Large a day and a different Protein supp the other 2 times. For the chicken, its like $5 for 8 breasts...pretty cheap. You can always change it up. Just eat whatever you have to to get 4k-6k calories, and 250-400g of protein.

[Hercule]

eh, felt like complete crap all day. I woke up with a fever, but it went away as the day passed. Now, I have a splitting head ache in its place. I still tried to work out, but it was a waste of time, as I had no energy and my lifts sucked ballz.

Push presses-
135X5
155X5
185X4
205X1
215X1

Bleh, tired, no energy, head hurts. goodnight.

[Big o Boy]

SLACKER!

haha... had to get you back there you big pussy! :D

[Hercule]

BoB- you just wait my friend...oh you just wait :evillaugh

Speed Squats-
135X5
225X3
275X3
300X2
315X1

Nice speed. Fell out of groove on 315, and speed suffered as a result.

Speed DL's off 25's-
205X2 (3)
275X1 (5)

Pretty good. Speed wasn't as good as it was last week.

Bottom Position Zercher Squats-
45X5
135X5
185X5
205X3
225X1
250X1

Nice sets. Just getting a feel for these. Started from pins, that were set at my knees, and went up. These should help my piss poor DL. Since I have never done them before, 250 is a PR, i guess.

Bentover BB Rows-
135X6
155X5
185X5
205X2

abs

Ryan

[Coke]

Nice work as always, almost too good nowdays - ;)

[Hercule]

Cocoa- Eh, you're right it is too good. I need to stop lying ;) :D

[Big o Boy]

I knew it!

I knew it all along! Your full of it! Hercule's a joke everybody. He finally went out and admitted it.


Me > Hercule

[Hercule]

Hey mods, is there any way I can ban someone from posting in my journal? :D :D

[rpffly]

Herc- Speed Deadlifts: Is this an extremely explosive single movement or do you rep. Just curious how it differs from a regular deadlift, aside from the fact you stand on 25's.

Enjoy your journal. 15...............sheeesh

Thanks

[Hercule]

Yeh, speed deads are just fast deadlifts. I have strength to spare, but my confidence and technique need work. My main problem is starting power off the floor, if I can get it to my shins, I got it. To help my start, I do speed deads, AND stand on 25's which is kinda like a double threat to that problem. Next week, I am going to do Snatch Grip DL's instead to help even more. Thanks for stopping by :).

[Hercule]

Bench Press-
135X5
185X5
205X5
225X5
250X5

Great sets. Tendonitis didn't start acting up, thank goodness. The last rep on 250 had fingertip assistance, but only through the sticking point, so I will take credit for it :).

Seated OH DB Presses-
50'sX6
60'sX6
70'sX5

Tricep Pressdowns-
100X10
130X8
150X5
170X3

Was going to do skulls, but all the benches were taken up, and I was short on time, so I just did these instead.

Ryan

[Coke]

Damn good pushing around man, nice chest and shoulders work!

...the tris are dynamite as well - :)

[Hercule]

Thanks a lot for the support man. Actually, i left this out, but yesterday, I was going to go for a 4th set on the DB presses w/ 80's and I them halfway up, then suddenly my left arms starts going out to the side! It started twisting back, and I had to drop the dumbell. My shoulder was screwed up the rest of the night, but its all better today. I need a spotter :(. Thanks always for the support. IT is much appreciated.

[Big o Boy]

80's?! Woo buddy, I hope I can get there someday in the next century.

Btw, nice workout wuss. I have no doubt you can throw 300 up at least once.

[Hercule]

Haha, thanks a lot bro. I dunno about the 300. When I get 265X5, I will try for 300. Maybe in a month :).

[Hercule]

Rack Deadlifts(w/ pins set even w/ kneecaps)
135X5
225X5
175X5
315X5
365X5
405X5
435X3
455X1
475X1
500X1

Crushed it! Used only chalk and belt.

Bentover One Arm DB Rows-
70'sX5
80'sX5
90'sX5
100'sX5

Seated CG Cable Row-
100X5
130X5
160X5
200X2

BB Curls-
75X10
95X7 (2)

abs

Ryan

[midee1]

Good to see the little man lurking in his journal.



J/K man work load is looking killer. Weights are staggering. :bow:

[Hercule]

Thanks a lot for stopping by bro. Gah, you can't believe the high I got after crushing 500. I felt really cool...then I realised I am really not.

[Coke]

Yes you are one cool bro! - ;) ...you have some unreal power dude

[Hercule]

Haha, thanks a lot for the support bro. Really appreciate it.

[ChrisH]

:O Nice lifting man, congrats on the 500

[Big o Boy]

GJ bro on the 500. Other lifts are killer, too. Row's look sick. Wish I could do that thing you call "progressing".

Btw, how far are the Rack lifts from doing actual deads? I mean, how far are the plates from the ground? I might try doing a few of those.

[ChrisH]

(w/ pins set even w/ kneecaps)

[Hercule]

BoB- Thanks! I have really been happy with my progression lately. I think its all in the attitude. I don't really get THAT psyched, like not in a psychotic state, but I try to get really messed up. I had Testament blaring as loud as possible in my headphones, and just tried to really get angry. Its all in the anger and agression. On the rack deads, I am not sure how far the plates are from the ground, but they pins are set even w/ my kneecaps. They are just like a normal deadlift, except you use nothing but your back, because when the weight is that far up, your legs give very little if any assitance in getting the weight up. Excellent for back strength. Give em a try.

[Hercule]

Push Presses-
135X5 (2)
155X5
185X3

At this point I realized that shoulders are probably getting close to overtrained. I am going to do a minor change in my routine.

3 Board Presses-
135X5
185X3
205X3
225X3
245X3
255X3
265X3
275X3
285X2
295X1
305X1

Yes, yes lots of volume. I decided to work a bit on endurance.

New routine-

Monday-
Board Presses/Heavy Shoulders

Tuesday-
Squats/Lower Back/Legs

Thursday-
DE Bench/Triceps/Light Shoulders

Saturday-
Deadlifts/Upper Back/Hamstrings

Ryan

[Big o Boy]

what are board presses herc?

[Big o Boy]

*cough*



excuse me.

[Hercule]

Little impatient are we? SOrry, i forgot all about updating my journal. A board press like a regular bench press except you have 2X6's on your chest. Works the triceps, and leaves out the shoulders, chest, and lats.

Leg Day was tuesday. Worked up to a 315lbs. box squat, then hurt my knee doing some leg presses. Its all better now.



I felt like doing higher reps today.

Seated OH DB Presses-
45'sX10
55'sX8
70'sX6

Nice burn. Shoulders started to swell and stretch my shirt, beautiful thing.

Lateral Raises-
15'sX10
20'sX8
25'sX6

Yeh, yeh low weight, but I have never been strong in these. Get a great burn in the lateral delts though, and thats what I'm going for....so BACK OFF.

Upright Cable Rows-
100X12
130X8
150X5

Good sets. Kinda finished off my shoulders, and made my traps swell up nice an purdy.

Rope Tricep Pressdowns-
100X15
130X10
160X5

Burn baby burn

Another short workout. I had to get done quick so I could go to my brother's football game.

Ryan

[Meat_Head]

Originally posted by Hercule

Lateral Raises-
15'sX10
20'sX8
25'sX6


JEEZ what a weak little bastard!

....

Just messin with ya bro, nice workout.

[Coke]

nice work bro, good to see them delts swell on you mang - :D

[Hercule]

Today is a low carb day and i am severley depleted of energy. Went easy on the Rack Deads today since I have been hitten em hard for the past month.

Chest SUpported Rows-
225X8
250X6
275X4

Good sets. LAst set was pretty heavy.

Seated CG Cable ROws-
100X10
130X8
160X6
180X4

Wow, great lat contractions. REally tore up my back.

Seated Wide Grip Pulldowns-
100X10
130X7
150X4

Still weak at these, but weight is going up.

One Arm DB Rows-
85X8 (4)

Great sets.

Rack DL's W/ Pens at Mid Shin-
135X10
225X10
315X10

These really finished off my back. Squeezed the hell out of my back at the top of each rep.

[Hercule]

Decline BB Press-
135X8
185X8
205X8
225X8

Excellent sets. Allowed my elbows to flare to get some pec stress. All sets were very easy. Had a *little* trouble on rep 8 w/ 225.

BW Dips-
BWX5 (2)
BWX3

Good sets Really tore up my pecs.

Incline DB Flyes-
25X10 (3)

Easy, easy sets. Using the 35's next week. Pumped my chest full of blood.

DB Preacher Curls-
25X10
35X8
35X5

Good sets. Biceps were popping out.

Concentration Curls-
25X8
35X5 (2)

Finished off the biceps. They were huge at this point. Had a hard time even scratching my face.

No legs tommorow :(. Marching contest is Wednesday, so we are having an extra rehearsal tommorow, and the fied house will be closed at 5, when I get done. Will hit them extra hard next week. Adios amigos.

Ryan

[Meat_Head]

Are you still planning on competing in a strongman contest dude? It looks like your workouts are moving to a more bodybuilding style.

[Big o Boy]

:withstupi

Nice Pressing as always. What do you play in the band big boy? Flute? :D :D

[ChrisH]

I'll catch up some day!! (doubt it)
Nice lifts, keep it up.

[Alke]

havent checked in in a while, DUDE - nice pull on the rack dead!! 500x1 is awesome!!! I'll be doing rackDeads myself in about 4 weeks........