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Thread: Adam's 'Get fit Westside style' Journal

  1. #1
    Moderator Adam's Avatar
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    Adam's 'Get fit Westside style' Journal

    I finaly decided i needed a journal.
    heres a little about myself, been liftin since july, i started mainly for size but soon my desire to start powerlifting came, i tried one program specificaly for it but to many bad things happened(exams, flu, not enough rest) so im startin fresh with my own routine based on Arthur Jone's information on negative training.
    My best lifts are deadlift 392 could have been more
    bench 245 but long time ago, probly 260 at least now
    squat ? im still gettin the technique down so no maxin yet.
    These were all at bodywieght of 172 and im 16 years old.
    now on to my routine.


    Today: Back
    deads 15@225 9@285
    negative db rows 5@75 with 10 second negative
    negative bb curls 3@70 with 12 second negative
    positive work is done by spotters.

    Diet: Not set yet, tryin to keep high protein and moderate carbs.

    Sleep: 9 hours

    Goals: For next few months add more size, then will turn to powerlifting for another while to get in peak strenght.

    Weight: 173

    [Edited by getin bigger on 02-15-2001 at 07:32 PM]
    Last edited by Adam; 02-14-2002 at 05:34 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  2. #2
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    Today: grip and abs
    grip: static hold with 140db 20sec left 40sec right hand
    abs: 135 for 25 reps, add wieght next time.

    Sleep: 7 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  3. #3
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    Rest day today.

    Sleep was 9 hours plus hour and half of laying in bed
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  4. #4
    Moderator Adam's Avatar
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    Holy Sh1t
    Best workout ever!

    Legs:
    Negative leg press 4@680 10 second down
    sldl 8@225 with 3 second up 7 down
    And Squats!
    25@145 Last week only got 20@135 but i pounded out 5 more with 10 more pounds. It was hell Went for 26 but collapsed in the rack.

    Calves: Start with 8@600 with fast up and 8 second down. Go till failor and drop to 440 then 300.

    Sleep 9.5 hours.
    Last edited by Adam; 02-18-2001 at 04:21 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  5. #5
    Moderator Adam's Avatar
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    Rest day

    Sleep: 8 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  6. #6
    Moderator Adam's Avatar
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    Not a good day today
    I had a headache so whenever i pushed realy hard my brain felt like it was going to pop.

    Chest , shoulders , tris(suppose to but head hurt to much)

    Negative bench 3@225 12 down
    military 6@105 best yet
    shoulder machine negatives 4@230 10 down
    pec dec flies 4@285 about 10 down , could have got more but head was in total pain


    Sleep:7.5


    Good for a day with headache but overall it sucked.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  7. #7
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    Today is rest day

    Sleep was about 8.5 hours

    Tomoro i have to have a crazy workout im attempting to up my deads by 10 pounds for the 15 reps
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  8. #8
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    Feb 22

    Today was back day. Went over pretty good except for chins .

    Training:
    deads 14@240
    db negative with *resistance 3@75 with 10 down
    chins 3 superslow negatives strict form, about 14 second down first one then 12 and 10


    Sleep: 8 hours.

    *resistance means my partner pulls down on the wieght enough so every rep is as much as i can handle, Its like the hyper reppin idea except this way in your strong part of the lift you will have to pull harder then usual and the first rep is as hard as the last.
    Last edited by Adam; 02-24-2001 at 01:03 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  9. #9
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    Feb 23

    ABS:
    Ab machine 19 of 150


    Sleep: 8,5 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  10. #10
    Moderator Adam's Avatar
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    Rest day.

    Sleep: 1.5 hours at friends party.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  11. #11
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    Leg day

    Training was near perfect!

    Negative leg press 700@5 with 12 down
    sldl 235@8 with 3 up and 7 down
    squats 155@22 complete utter failor
    calve raises negatives 3@600 plus friend @155


    Sleep: 12 hours!

    Tuesday is push day, not sure if i'll drop bench for dips yet.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  12. #12
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    Rest day.

    Sleep about 8 hours.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  13. #13
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    push day

    dips negative 7@50 with 10 down
    militarty press 7@110
    pec dec fly negatibes 5@255 10 down
    skulls negatives 5@70
    machine shoulder press negatives 4@225 with 10 down



    Sleep: 8 hours.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  14. #14
    Moderator Adam's Avatar
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    Rest day today

    tomoro is back day but im goin to use low reps because im going for 400 on march break(in 2 weeks) and i have to get used to the heavy weight again.


    Sleep: 8 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  15. #15
    Moderator Adam's Avatar
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    back

    did low reps deads today to prepear for a max in 2 weeks


    deads 3 1/2 @ 350
    5 negative chins with 12 down
    db rows 8@60 with manual resistance

    overall good day, deads are coming good and max should be higher then i expected.

    Sleep: 7 hours.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  16. #16
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    Abs today , one set of 10 with 165 pounds.


    Sleep: 7 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  17. #17
    Moderator Adam's Avatar
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    Rest day today.

    Sleep: 11 hours

    Tomoro im going to add 5 pounds to 20 rep squat and 20 pounds to leg press
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  18. #18
    Moderator Adam's Avatar
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    LEGS!!!!!!!!!

    Awesome workout!!!

    leg press negative 6@720
    leg curls to pre-exhaust hams then sldl for 6@245 7 down 2up
    Squat 25@160!!! Barely breath at end of set.
    calves 8@600 with 13 down and fast up

    Sleep: 8 hours


    Overall wicked workout, upped all poundages and i want more!
    Last edited by Adam; 03-04-2001 at 04:30 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  19. #19
    Moderator Adam's Avatar
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    rest day

    sleep: 7.5 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  20. #20
    Moderator Adam's Avatar
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    march 6

    push day

    dips 7@60 negatives with 12 down
    military 5@110 11@90
    pec deck flies negatives 7@255
    skulls negatives 5@70
    shoulder machine negatives 4@180

    Sleep: 8 hours
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  21. #21
    Moderator Adam's Avatar
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    rest day


    Sleep: 8.5
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  22. #22
    Moderator Adam's Avatar
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    pull day march 8

    dead 2@382
    db rows 6@65 with slow negative
    chins 5 with slow negative



    sleep:8 hours

    **march break now so lots of sleep and no stress for me**
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  23. #23
    Moderator Adam's Avatar
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    grip and abs

    First day of full grip training, i liked it.

    End of bb hold 90@17,34 16,36 seconds
    plate finger curl negatives with hold 45@5 with 8 static 10 down
    thick hold on shoulder press 55@40,46 seconds
    static db 120@17,20

    abs set of negatives, reps???

    Left hand is first for seconds

    Sleep:9 hours

    Like the grip training, im going to buy the ironmind gripper and see how that feels. Next week im going to try plate curls
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  24. #24
    Moderator Adam's Avatar
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    Rest day

    Sleep: 9.5 hours


    Last 2 or 3 weeks have been good, strenght is going up and weight is now 175-176. Started to eat big breakfast and now have a meal replacemetn to take to school. Sleep is up and it is march break now. Ill be training only 3 times in teh next 2 weeks. 3 spaced out workouts then taking a 1 or so off. Its going to be some full body workouts and on the secodn day im going for max deadlift, hopefully 412 if all goes good.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  25. #25
    Moderator Adam's Avatar
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    Workout #1 for march break

    Im tryin a Ian Dukket type workout for a few more days. Today i felt like i was going to explode it was hell.

    Training:
    Squats 20@95 Slow reps
    leg extensions aobut 10@65 with 3 negatives SLOW
    squats near 20 not sure with 95 pounds, still slow
    bench 5@135 10 negative 4 positive with pause at bottom.
    4 chins SLOW with one negative
    dips about 4 slow
    shoulder press 4@140 very slow
    leg press about 14 @360 first 6 slow

    No rest between sets at all. everyset except first 20 rep squat were to failor. Needed to lay down for about 10 minutes after completed and could still barely breeath or walk.

    Next workout probly wed. or thursday, starting off with deads going for max lift. Once i hit my max i will drop some wieght and continue like a hyper rep.

    This whole workout took less then 20 minutes but it is extremly hard and you need to be ready for hell.

    Sleep:9 hours.


    Last night i made my own Rolling thunder like the one from ironmind.com and im makeing some more grip tools tomoro, Going to try to make the Hardy Handshake(also at ironmind)
    Last edited by Adam; 12-19-2001 at 10:51 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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