View Full Version : Westside and a 1200lbs. Total
08-11-2004, 03:46 PM
Hey guys. Been doing Westside for a week now. My strength is coming back fast. I have a meet in February. I weigh 170lbs. right now and plan on gaining 25lbs. and competing in the 198's. I have set some easily reachable(IMO) goals. I would like the following lifts by Feb.- 405SQ, 315BE, 495DL. These are my raw goals, after reaching them, I will train fully equipped before the meet to get some hopefully freaky numbers. I would like to make it to the state meet, last year a 1125 total qualifed in my weight class, so I think I can make it. Wish me luck.
08-11-2004, 03:51 PM
Suspended Goodmornings (Close Stance/ 36" off ground)-
255X3 (20lbs. PR)
Excellent sets. Previous PR was 235X1, so today's performance was excellent. 36" puts the bar just below my waist. (PR from when I weighed 240 was 290X2)
Bentover BB Rows-
Okay sets. I was exhuasted from the GM's, so these were subpar. I had to wear a belt because my lower back was so toasted.
Good workout. I will probly spend another week or 2 w/ this exercise as I don't burn out very fast. I am extremely sore today, my core is just screaming at me.
After a 7 month layoff from powerlifting, my main weaknesses are lower back and hamstrings. GM's and SLDL's will be performed every week.
ME Bench tommorow.
08-12-2004, 02:46 PM
ME Bench Press
3 Board Press-
285X1 (10lbs PR)
Good sets. I'm surprised I PR'ed, everything felt heavy after 135.
Flat DB Presses-
Great sets. Easy, increase next week.
Last set was hard, but will increase next week.
Had to cheat the last 3 reps on the last set. Stay next week.
Overall good workout. Wasn't feeling to great going into it, but managed to pull off a good one.
Workout Time- 60mins
08-12-2004, 08:57 PM
hey hercule, nice to see that youre finally back to powerlifting. good luck on your goals. i can see that you slimmed down a hell of a lot too.
08-13-2004, 04:25 PM
Debussy- Thanks a lot man. I'm glad to be back :). Yep, slimmed down 70lbs. Feels great, especially since my old strength is coming back fast.
Did some GPP today, haha. Unloaded 4000lbs. of corn for my grandpa(for his horses).
DE Squat/DL tommorow.
08-14-2004, 04:09 AM
good luck with the goals hercule, maybe you'll hit 1500 :)
08-14-2004, 02:20 PM
Ryuage- Thanks a lot bro. Man, i would piss myself if I hit 1500 in Feb.
Speed Box Squats (14" Box)-
Not near 50% of my max, but my speed is HORRIBLE, so I am keeping the weight low until it gets better. Speed got better towards the end.
Good sets. Got some excellent hamstring contractions. Kept it like to keep from hurting my back, i'll have to slowly strengthen it and ease back into these.
One Arm DB Rows-
Great sets. Will increased 10lbs. next week.
Good workout. Speed needs a LOT of work, and hips need a good deal of strengthening.
08-15-2004, 03:22 PM
DE Bench Press
Speed Bench Press-
Good sets. Speed was much better than last week. The 9 sets w/ 135 were great. 205 was slower than I would have liked, but still pretty good.
CG 5 Board Press-
Good sets. Just wanted to get in some heavy tricep work. These are never a strongpoint for some reason. I'll probly be working on these for a good bit.
Incline DB Flyes-
Good sets. Heavier next week.
Rear Delt Raises-
Overall pretty good workout. Those 8 months of bodybuilding made me extremely slow, but my speed is coming back fast. I will be working on the CG 5 Boards quite a bit. Triceps arn't really a weakpoint, since I can lockout 365 on a 8" lockout, but I think the CG is was really kills me.
09-04-2004, 11:47 AM
Hey man what happened to the workouts? I was looking forward to seeing some huge weights moved.
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