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Hercule
12-18-2003, 12:32 PM
Its time for some strength. I've lost 20lbs, an feel great. I am going to continue dieting, but I am now doing the zone diet. I am going to try a strength routine, because I plan on possibly throwing teh shot this year. Here's the plan-

Monday-
Board Presses
High Rep Triceps
Shoulders
Chest

Tuesday-
Cleans
OL Squats
Zerchers
GM's/SLDL's
Heavy Abs

Thursday-
Speed Bench
Shoulders
Tricep Lockouts
Lats

Saturday-
Front Squats
Deadlift Variation
Row
Curl
Row
Heavy Abs

Starting today w/ Speed bench. We'll see how things go.

Hercule
12-18-2003, 03:23 PM
2 Board Presses-
135X3 (2)
185X3
205X3
225X3
245X3
265X3
275X1
290X1

Lateral Raises-
25X5 (4)

Skullcrushers-
95X6 (4)

Bentover BB Rows-
45X15
135X10
155X8
185X5

midee1
12-18-2003, 03:28 PM
My god man now I have to chase you all over another journal just to :spam: you.

Good luck with the strength goals.

Hercule
12-18-2003, 08:18 PM
LoL, thanks man. I wouldn't expect anything but the best Spam from Midee.

Did some pretty intense cardio tonight. Really felt good. The extra carbs really helped my energy levels.

Saint Patrick
12-18-2003, 08:36 PM
nice work on the board press

Big o Boy
12-19-2003, 02:29 AM
What's a board press? :confused:

I'm a :newbie: .

Nice rowing. :bow:

Nice new journal. :hello:

Look at the clown. :clown:

Isn't this a bit :offtopic: ?

Oh well. :redface:

Hope you can get as strong as me some day. :strong:

OH! :spam:

Hercule
12-19-2003, 02:04 PM
St. Patrick- Thanks a lot man :)

BoB- I have explained before, you moron :D. A board press is the same thing as a bench press, only you have 1-5 2X6's on your chest. LoL, nice opening spam to what was going to be a perfectly nice journal. :)


ATF Clean Grip Front Squats-
45X10
95X8
115X5
135X5
155X5

Deadlift, standing on 5" blocks-
135X5 (2)
205X5
225X5
275X5
305X5
325X4

T-Bar Rows-
2PX10
3PX8
4PX5

BB Curls-
100X5 (3)

GHR Sit-ups-
BWX15
BW+10X10
BW+25X6

Notes-
Nice workout after a pretty intense cut. Not bad at all.
-Front Squats were pretty hard. Last set was killer.
-Deadlift of blocks was hard on the last 2 sets. NO BELT. Going to do these for a while, since I am pathetically weak off the floor.
Went ahead and did this workout today, since I am going to Ryan's party tommorow, and our annual pilgrimage to see LOTR.

Ryan

Hercule
12-22-2003, 07:58 PM
Speed Bench-
135X3 (9)

Fast, but not explosive enough.

CG 5 Board Press-
135X5
225X5
245X5
265X3
275X3
285X2
295X1
305X1

The weight just kept getting easier, but I stopped due to having onlyone spotter. 1 second pause on each rep, index on smooth.

Lateral Raises-
30X5 (3)

DB Flye-
40X8 (3)

Bleh, boring speed wokrout. Legs tommorow.

Ryan

Big o Boy
12-23-2003, 10:51 AM
:boring:

j/k man. Nice Deadlifts and that wierd thing you do with 2x6's. :D

Hercule
12-23-2003, 01:47 PM
BoB- Thanks, you wank.


Power Cleans-
135X5
165X5
185X1 (3)

Damn, havn't done these in several months. Form was horribly ugly. Did 3 singles w/ 185 just to work on form. Nothing too heavy.

DEEP OL Squats-
135X5
225X5
275X4
300X1
310X1
330X1
350XMiss

Good sets. These were VERY deep, not quite ATF but way below parallel, they would more than pass in a PL meet. Reasons why I missed 350- *Let out Breath in bottom *Core was still sore from ab work on Saturday(lower back and abs). Form was great too, hardly any lean at all. I didn't even expect 330 after losing 20lbs, heh.

Bottom Up Zercher Squats-
135X5
185X3
205X3
225X2
245X1
260X1
275X1

HUGE PR. I totally /pwned 275. I am going to try for 300 soon.

Close Stance Good Mornings-
135X10
215X10 (2)

Ah, what a beautiful thing. I havn't done GM's in FOREVER. These felt wonderful. Not that much of a challenge at all. Just gettign back into the groove.

abs

Overall a good workout. The squat WILL go up. The 380 in my sig is just to parallel. Todays squats were way below parallel. I would like 4pps by Feb., which I think is more than reasonable.

Ryan

rpffly
12-23-2003, 01:53 PM
Those are some very nice numbers Herc. Keep it up.




*mumbles* Friggin teenagers

midee1
12-23-2003, 03:11 PM
:withstupi


:nod: You kids and your raging hormones.

Hercule
12-23-2003, 05:21 PM
Thanks guys. The raging hormones are a double bladed sword, unfortunately ;)

Hercule
12-24-2003, 02:12 PM
Ouch! My back is killing me today. Those goodmornings weren't even hard, butthey did a number on my back. I guess my back will REALLY like it when I move up to 235 next week. Just finished my first pig out session. My mom's family got together at my grandmas house for lunch, and I ate a crapload there. Tonight, my dads family is getting together, so another gorgefest. Then tommorow for lunch, we are going to my other grandma's house for ANOTHER gorge fest, then my grandpas tommorow night for my 4th and final pig out. I am going to weigh 240 again if I ain't careful :D. Heavy bench session tomorrow for Christmas :). L8r.

midee1
12-24-2003, 03:40 PM
Hey Ryan,

MERRY CHRISTMAS AND HAPPY NEW YEAR.

midee1
12-24-2003, 03:41 PM
Hey Ryan,

MERRY CHRISTMAS AND HAPPY NEW YEAR.

midee1
12-24-2003, 03:41 PM
Hey Ryan,

MERRY CHRISTMAS AND HAPPY NEW YEAR.

Hercule
12-24-2003, 04:36 PM
Same to you, Midee 'Triple Post' 1. :D Hope you and yours have a nice christmas.

midee1
12-24-2003, 07:58 PM
all kinds of screwy **** happenin when I tried to post that :bash:

Hercule
12-25-2003, 04:15 PM
My pins that support the weight ont he main uprights are pretty bent. I am afraid to put more than 300lbs on it right now, so I will do the 5X5 routine on joeskopec until I get a new bench. It is an 8 week program, benching twice a week. Start out light, but by the end of the program, I am supposed to be benching my current max 5 times...riiiiight.

Bench-
165X5
175X5
190X5
205X5
220X5

Easy. had to stop because my tendons were killing me. I don't know what the freakin deal is. They'll be just fine for a few months, then decided to start hurting. I can barely move my freakin arms, dangit. Maybe they're just not used to BB benching after using DB's so long.

Coke
12-26-2003, 12:34 PM
...that is right bro, it is best to play it safe - Nice work!

Hercule
12-26-2003, 02:47 PM
Thanks cocoa, but I threw caution to the wind today :)

Okay, i don't have time for no stupid 5X5. I am going to do my own routine....called, 'lift more than I did last week'. Due to my poor performance yesterday, I decided to have another wokrout today.

Flat BB Bench Press-
135X10
225X5
235X5
245X4+1

Excellent sets. I was getting 260 for 5 before my cut, so I'm not too far off. I had VERY little assistance on the last rep of 245.

Incline BB Press-
135X8
160X6 (shoulder gave out here, but pushed on)
185X4
205X1+1

Coulda gotten WAY more, but my shoulders were just gone. Haha, yesterday it was the tendons, and today its the shoulders, sheesh.

Planned on doing some OH Presses, but my shoulders just couldn't take it. Oh well, good workout anyway. Deadlifts tommorow.

Coke
12-26-2003, 10:57 PM
Nice benching, we are on the road to those 315's mang - :D

Hercule
12-27-2003, 09:52 AM
You better believe it bro. In a few weeks, I plan on moving up to lower reps w/ higher weight like you are doing, once I get a solid base w/ the higher reps.

weighed thismorning, weighed 210.5 :). Lost 5lbs. in the last 1.5 weeks. I may stay right here so I can work on some strength, then los the last bit of fat around April. Deadlifts l8r today.

JustinASU
12-27-2003, 12:46 PM
Gotta hand it to you Herc, you gotta be one of the strongest damn 15 yr olds out there. One day you're gonna be setting world records. :thumbup:

Hercule
12-27-2003, 01:58 PM
That'd be nice, Justin :). Thanks for stoppin by.


ATF Front Squats w/ Clean Grip-
45X10
95X5
115X5
135X3
155X3
175X3

Good sets. Could have gone higher but......yep you guessed it, stupid tendons.

Deadlifts, standing on 5" block-
135X5 (3)
225X5
275X5
305X5
315X5
340X4

15lbs. PR baby! VERY excited. The last set was actually a bit easier than last weeks.

Bentover BB Rows-
135X8
185X6
205X4

Bam, another PR. Totally awesome. Last rep wasn't the prettiest, but who cares.

Abs & Grip Work

Done. :cool:

Coke
12-27-2003, 06:27 PM
Damn bro, you are closing in on deadlifting 405's - :thumbup:

midee1
12-27-2003, 06:30 PM
Awesome work there Ryan. Keep tearin' up those PR's

Hercule
12-27-2003, 09:14 PM
Cocoa- Thanks man. Remember, there is an EXTRA 5" ROM added. I am weak off the floor, so this makes it twice as hard. I am pretty confident that I could pull 405 right now off the floor, but we'll wait till I get it off the blocks, THEN max, and hit a huge number, heh.

Midee- Thanks a lot bro. I do my best :)

Big o Boy
12-28-2003, 08:39 AM
Haha... CoCoa's name isn't midee. Geez, who's on your mind? ya fruit. :D

Nice benching mang. I got ya on reps... for now anyway. :p Squats are still killer.

Hercule
12-28-2003, 03:05 PM
LMAO, my bad. Do I sense some jealousy there BoB? LoL, whats your best on bench man? I'll match and beat it by one rep next time I bench :). Thanks for chiming in man.

Hercule
12-29-2003, 02:42 PM
Bench Press-
135X10
225X5
250X4
225X5

INcline Press-
135X10
185X5
205X3

Things are a little messed up right now. I'm currently trying to get my routine fully straightened out. I will have it settled by tommorow. BoB, I will catch up w/ you, don't worry :).

Ryan

ChrisH
12-29-2003, 03:44 PM
El Bastardo!

Nice lifting!

I'll catch up eventually...yeah right

Coke
12-29-2003, 08:04 PM
That is some good chest work...I know you got some plans bro - :D

Big o Boy
12-31-2003, 01:13 AM
:hello:

You see this? This is me waving see you later man... I'm going on to press big boy weights. lol

I know you'll catch me... I just have to have my 10 sec.'s of fame ya know? :D