PDA

View Full Version : Creation of a Super Power



Hercule
03-02-2004, 04:38 PM
Due to boredom with bodybuilding, i am switching back to powerlifting. My goals were in the wrong place, I was wanting to look good, which is not a good goal for weightlifting, so instead of trying impress the girls, I am going back to building up strength.

I am going to be doing Westside for a while. I will do Westside until powerlifting season, then switch to a more olympic routine for track. I don't really have to many goals, but I would like to total 1300 by my next contest, which will be quite an adventure. I don't care about my single lifts, as long as all 3 add up to 1300, but bench press will most likely be my best lift, as it has always been my best lift.

My posterior chain and abs need a great deal of restrengthening, as I neglected them mroe than necessary during my bodybuilding stint. GM's and weighted abs will be staple in my routine. My deadlift has also suffered greatly, by almost 100lbs., would be a fair guess.

My layout will be-

Monday- ME Bench
Tuesday- ME Squat/DL
Thursday- DE Bench
Friday- DE Squat/DL

I will be doing this old school, all free weights no machines. I will change ME exercises every 3 weeks.

I will be doing a TKD until I get down to 200lbs. I plan on competing in the 198's or 220's next year, whatever it takes to get a 1300 total.

ME Squat/DL later today. Wish me luck, and I appreciate the support.

Hercule
03-02-2004, 04:39 PM
ME Squat/DL

Below Parallel Box Squats-
135X3
185X3
205X3
225X3
260X1
280X1
305X1
320XClose miss

Sat Way back, 1 second pause on box. Well, looks like I've got my work cut out for me. A 305 Squat is unnacceptible. I expected this though, after switching from an Olympic Stance. Some major points I noticed- My posterior chain needs a LOT of work, speed is bad, form is horrible. I expect these to go up soon though, I was just extremely un-coordinated. Past PR is 365..down 60lbs .

Close Stance Goodmornings-
135X10
205X8
225X8

Good sets. My lower back was torn up. I am going to be in pain tommorow, thats for sure. These are lighter than normal, but I wanted to slowly ease back in to prevent injury.

Bentover BB Rows-
135X8
160X8
185X7

Easy sets. Will go heavier next week.

Roman Chair Sit-ups-
BWX12
BW+25X10
BW+35X8

Slow, with a 2 sec pause at bottom. Abs were shot.


Not a bad workout. Strength is pathetic, but I think I will get to my old level within a month, and then start building new strength. Things to work on-
* Posterior Chain- GM's galore
* Abs- Lots of weighted Roman Chairs
* Form on Box Squats-Speed days should take care of this

Saint Patrick
03-02-2004, 05:22 PM
Nice Session. How high is that box?

shredder
03-02-2004, 08:23 PM
Good luck with the lifting bro.

biggimp
03-02-2004, 08:33 PM
good luck. i kind of know where youre coming from with the being so weak and regaining quickly. when i had knee surgery i was so week for like 3 months, then when i hit the weights it came back like within 1-2 months.

1300, thats a lot of weight... good luck man, when do you plan to do this? short term or long?

good luck man. :)

Hercule
03-03-2004, 04:40 PM
St. Patrick- Thanks man. 13.75".

Shredder- Thanks man, really appreciate it.

Biggimp- Yeh, last summer, I was on a roll. I was hittin PR's every week, and my total was soaring, then I strained some muscles BAD. I couldn't squat or DL for 4 months, so I turned to BB'ing. Then, October, I decided to diet, I lost 40lbs. and a LOT of strength. So, I have been hit with a one-two in the strength department. I should be back in no time. 1300 is a lot of weight, but its a minimum. I wanna go to state next year in powerlifting. Nothins gonna stop me either(except an injury maybe, LoL). THanks for stopping by man.

Hercule
03-04-2004, 05:33 PM
DE Bench

Speed Bench-
135X3 (10)

Wow, speed was awesome on these. I was very impressed. Good start to a great workout.

5" Lockouts-
135X5
225X5
275X5
300X5
315X5
335X2
355X1
370Xmiss

Great sets. I was VERY happy with these. 355 was pretty hard, but I fought it and locked it out. 370 I couldn't budge, but I think I'll get it next week.

DB Flyes-
30X8
40X8
50X8

Just doing some chest work to keep from developing any imbalances, since I won't be benching in a shirt for quite a while.

DB Laterals-
25X8
35X6
40X6

Good sets.


Overall nice workout. Please with everything.

Ryan

biggimp
03-04-2004, 05:50 PM
good job man, those are some damn impressive partial presses. i think the most ive ever got was 285.

Hercule
03-05-2004, 12:11 PM
Thanks a lot man. My triceps gained a LOT of strength while I was bodybuilding, Before, about 290 was my max on these, so i was happy. Thanks for dropping by.

debussy
03-05-2004, 02:13 PM
hey whats up man, welcome back to the dark side. its nice to see that youre back into powerlifting. im doing a westside inspired routine as well, so ill probably be dropping by often to see your workouts. good luck with the 1300. im still struggling to break 900 haha.

Hercule
03-06-2004, 01:47 PM
Thanks a lot man. Drop by anytime, i'll be glad to answer any questions, and I appreciate the support.

DE Squat/DL

Box Squats-
135X2 (10)

Great speed, but explosion off the box wasn't that great. Form was much better than Tuesday's. Really had time to concentrate on everything. I will be expecting a much better performance on Tuesday when i max again on box squats. I didn't use 50% of my max because I needed to work on speed, I will slowly move up to 50% in future weeks however.

Power Cleans-
135X5
165X5
185X2
205X1

Good sets. Didn't go as heavy as possible since I havn't done these in several months, just working of form. I will cycle olympic lifts in this slot on DE days, along w/ speed DL's.

SLDL's-
135X8
225X8
315X6

Excellent sets. Last set was killer.

T-Bar Rows-
2PX8
3PX8
4PX8
5PX6

Good sets. It was kinda hard keeping everything static on the last set.

Roman Chair Sit-Ups-
BW+25X6 (3)

Abs were toast.


Good speed workout.

Ryan

RuLess
03-06-2004, 02:19 PM
5 plates on tbar's is just sick man..

nice strength

Hercule
03-07-2004, 12:02 PM
Thanks a lot ruless. I'm really trying to build up my whole back structure to a new level to force my weak deadlift up, and my squat too. I appreciate the support.

biggimp
03-07-2004, 09:05 PM
good workout man, i have a question: what are t-bar rows?

Hercule
03-08-2004, 06:11 PM
Biggimp- Thanks a lot man. T-Bar rows are just where you take a BB, put one end in a corner, put 45's on the other end, and simply lift it to your chest like a row.


ME Bench

2 Board Press(paused)-
135X3
185X3
205X3
225X3
245X3
265X2
280X1
290X1
305Xmiss

Good sets. 1 second pause on every rep. I havn't done these in forever, and 2 boards is right at my sticking point. 290 was pretty hard, and I might have been good for 295, but 305 wasn't going anywhere :). I will do 300 next time.

Incline DB Flyes-
30'sX8
40'sX8
50'sX8

Just keeping my chest up to prevent any imbalances, prolly the most boring part of my workout.

Skullcrushers-
100X6 (3)

Pretty easy sets. 110 next week.

BO Laterals-
30'sX10 (3)

Good sets, I actually felt something working back there, which is a first.


Nice workout. ME Squat/DL tommorow.

Ryan