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View Full Version : Westside and a 1200lbs. Total



Hercule
08-11-2004, 02:46 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.

Hercule
08-11-2004, 02:51 PM
8/10/04

ME Squat/DL

Suspended Goodmornings (Close Stance/ 36" off ground)-
45X10
135X3
155X3
185X3
205X3
225X3
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-
135X8
185X8X3

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.

Abs


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.

Ryan

Hercule
08-12-2004, 01:46 PM
8/12/04

ME Bench Press

3 Board Press-
45X10
135X3
185X3
205X3
225X3
250X1
270X1
285X1 (10lbs PR)

Good sets. I'm surprised I PR'ed, everything felt heavy after 135.

Flat DB Presses-
75'sX8X3

Great sets. Easy, increase next week.

Skulls-
95X8X3

Last set was hard, but will increase next week.

Lateral Raises-
30'sX8X3

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

Weight- 171


Ryan

debussy
08-12-2004, 07:57 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.

Hercule
08-13-2004, 03:25 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.

ryuage
08-14-2004, 03:09 AM
good luck with the goals hercule, maybe you'll hit 1500 :)

Hercule
08-14-2004, 01:20 PM
Ryuage- Thanks a lot bro. Man, i would piss myself if I hit 1500 in Feb.

8/14/04

DE Squat/DL

Speed Box Squats (14" Box)-
135X2X10

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.

SLDL's-
135X8
225X8
275X8

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-
90X8X4

Great sets. Will increased 10lbs. next week.


Good workout. Speed needs a LOT of work, and hips need a good deal of strengthening.

Ryan

Hercule
08-15-2004, 02:22 PM
8/15/04

DE Bench Press

Speed Bench Press-
135X3X9
205X1

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-
135X3
185X3
205X3
225X3
250X3

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-
45'sX8X3

Good sets. Heavier next week.

Rear Delt Raises-
35'sX10X3



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.

Ryan

debussy
09-04-2004, 10:47 AM
Hey man what happened to the workouts? I was looking forward to seeing some huge weights moved.