a Westside n00b's journey

[Lones Green]

Dynamic effort squat

Squats against reverse mini bands, 14 inch box:
145 x 3
235 x 3
*briefs*
325 x 2
325 x 2
415 x 2
415 x 2
505 x 2
505 x 2
555 x 2
555 x 2
*belt*
595 x 1
645 x 1
685 x 1
705 x 1
735 x 1

Seated goodmornings:
145 x 10
195 x 5
235 x 5

Hangman abs:
green x 6 x 20

KB swings:
53 lbs x 3 x 10


Bands took off 60 at the bottom. Just followed my training partner getting ready for a meet, didn't have a real plan today. But 735 felt pretty good in briefs

[Coke]

Killer day with the squats!

[Lones Green]

Max effort bench

Close grip floor press with chains:
bar x 20
*add 50 lbs of chain*
bar x 3
95 x 3
135 x 3
155 x 3
185 x 1
225 x 1
245 x 1
265 x 1
275 x 1
295 x 1

4 board close grip with 80 pounds of chain:
155 x 10
185 x 10
205 x 10

Tate press:
45's x 8
50's x 8
55's x 8

Pressdowns with bar through bands:
2 purples x 20
2 purples, 2 MM bands x 4 x 10

V bar pulldowns:
140 x 10
160 x 10
180 x 10

Lateral raises:
Ran rack from 35's to 5's, 10 reps

Shrugs:
135 x 20
225 x 20
315 x 20
135 x 3 x 24

Curls, 3 x 10

Neck, 3 x 20


Next couple days off, I'll pick stuff up Tuesday and train Tues/Weds/Fri/Sat.

[Lones Green]

Max effort lower

Rack pulls below knee with quad monster mini bands:
bar x 5
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
365 x 1
390 x 1 5 lb PR

Seated goodmornings with face touching bench with SSB:
bar x 5
125 x 5
165 x 5
215 x 5

Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10

Standing abs:
6 x 10

Sled drags:
3 plates x 2 trips
4 plates + bands around ankles x 2 trips
5 plates + bands around ankles x 2 trips

[Lones Green]

Speed bench

Speed bench with football bar:
bar x 20
*add doubled mini band and choked mini band*
bar x 3 - mid handles
115 x 3
115 x 3
115 x 3
155 x 3 - wide handles
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Close grip bench with buffalo bar:
155 x 10
205 x 10
205 x 10

KB overhead press:
45's x 10
45's x 10
45's x 10

Pressdown:
60 x 20
80 x 20
100 x 20
120 x 20
140 x 20

Face pulls:
120 x 20
140 x 20
160 x 20

Shrugs:
135 x 20
225 x 20
315 x 20
405 x 10
135 x 2 x 24 mixing grips

Cable rows:
140 x 10
160 x 10
180 x 10
200 x 10

Rows, triceps, shoulder raises, and neck work on the sled.

[SELK]

the amount of volume you constantly do makes the rest of us look very lazy, keep it up, training looking strong.

[Lones Green]

the amount of volume you constantly do makes the rest of us look very lazy, keep it up, training looking strong.

Thanks, Ryan. I hope everything is going well with training. Don't have a ton of spare time to check training logs. Go ahead and squat 1000 already.

[Lones Green]

Dynamic effort lower

SSB squats with blue and purple bands to low box:
bar x 10
*add blue band*
bar x 3
*add purple band*
bar x 3
175 x 3
*Briefs and belt*
265 x 2
265 x 2
305 x 2
305 x 2
355 x 2
355 x 2
405 x 2

Ultra wide sumo pulls:
145 x 5
235 x 5
325 x 5
*belt*
375 x 5

Reverse hypers:
4 plates x 10
6 plates x 10
8 plates x 10

Elevated GHR's:
BW x 8
BW x 4
BW x 4

Side bends:
50's x 10
70's x 10
115's x 10

Decline situps:
BW x 3 x 10

[Lones Green]

Max bench

Reverse green band bench:
bar x 30
135 x 10
185 x 10
225 x 5
275 x 1
*Add bands*
315 x 1
365 x 1
385 x 1
405 x 1
430 x 1 5 lb PR

Fat bar floor press:
135 x 20
185 x 20
225 x 10
275 x 5

Rollbacks:
40's x 10
45's x 10
50's x 10

Pressdowns, 4 x 20

Seated rows:
140 x 10
160 x 10
180 x 10
200 x 10

Face pulls, 3 x 30

Db shrugs, 3 x 20

[Coke]

Ever outstanding throughout man.

[Lones Green]

Max effort lower

Sumo pulls against MM bands on 3 inch blocks:
195 x 3
285 x 1
335 x 1
*belt*
375 x 1
415 x 1
465 x 1
515 x 1
555 x 1 10 lb PR
605 x 0

Cambered bar goodmornings:
bar x 10
135 x 6
225 x 6
225 x 6
*belt*
275 x 6

Reverse hypers:
6 plates x 10
8 plates x 10
10 plates x 10

Standing abs:
70 x 20
90 x 20
130 x 20
150 x 20

Yoga ball abs:
10 lbs x 20
25 lbs x 20
45 lbs x 20

Prowler pushes:
2 plates x 2 trips
3 plates x 2 trips
4 plates x 2 trips

[Lones Green]

Speed bench

Speed bench with football bar against doubled mini's and choked MM bands:
bar x 30
*add band setup*
bar x 3 - mid grips
95 x 3
95 x 3
95 x 3
135 x 3 - outside handles
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Incline DB press:
60's x 15
60's x 15
60's x 15

One arm KB extensions:
30's x 10
30's x 10
30's x 10

Tate press:
30's x 15
35's x 15
40's x 15

Pressdowns:
70 x 20
90 x 20
110 x 20
130 x 20

Medium grip pulldowns:
140 x 10
160 x 10
180 x 10
200 x 10

One arm BB rows:
35 lbs x 10
70 lbs x 10
95 lbs x 10

Shrugs:
135 x 20
225 x 20
315 x 20
315 x 20
405 x 20
405 x 50

In between sets from the pulldowns on, I did 20 reps of MM band pull aparts. So that was 13 sets of 20.

Also the football bar weights a little more so my weight was like 155-175 the last 3 weeks. I like the staggered bands. I'm gonna use a straight bar the next 3 weeks and try it with just a little more weight.

[Lones Green]

Dynamic effort lower

Standing abs:
90 x 20
110 x 20
130 x 20
stack x 20

Reverse hypers:
6 plates x 10
8 plates x 10
10 plates x 10

Speed pulls, sumo:
135 x 3
*add 2 mini bands and 2 monster mini bands each side on band platform*
225 x 1
225 x 1
225 x 1
275 x 1
275 x 1
275 x 1

Cambered bar box squats in briefs:
bar x 8
135 x 5
225 x 2
315 x 2
*belt and purple band over plates*
315 x 2
315 x 2
365 x 2
365 x 2
405 x 2
405 x 2
455 x 2
455 x 2
495 x 2
495 x 2

Not really sure on the weight of this cambered bar so we'll just call it 45. Sorry the video is so long, uploaded it straight from my phone.

http://youtu.be/0Lo4APAX4gM

[Coke]

Wow dude, had to work for it - looked great!

[Brian Hopper]

That looked too easy bro, strong squat!!!

[Lones Green]

Thanks guys! The unracks were sketchy out of the power rack.

Max effort upper

Bench, pinky on ring with Buffalo bar and doubled minis:
bar x 20
*add bands*
bar x 5
105 x 3
145 x 3
195 x 3
235 x 1
255 x 1
275 x 1
295 x 1
325 x 1
345 x 1 - sling shot

DB press:
70s' x 3 x 15

Incline extensions with EZ bar and purple band:
35 lbs x 10
55 lbs x 10
35 lbs x 20

KB extensions:
30's x 3 x 10

Pressdowns:
70 x 20
90 x 20
110 x 20
130 x 10
stack x 10

CSR:
1 plate x 10
2 plates x 10
2.5 plates x 10
3 plates x 10

Chuck V rows:
60 x 15
80 x 15
100 x 15

Curls, 3 x 20

DB shrugs:
115's x 85
115's x 45
115's x 10

[Lones Green]

Max effort lower

Conventional rack pulls:
135 x 5
225 x 5
315 x 1
*belt*
405 x 1
455 x 1
495 x 1
545 x 1
590 x 1
635 x 1 10 lb PR

Cambered bar goodmornings, concentric portion only:

















































































































135 x 5
225 x 5
*add doubled mini bands*
225 x 5
*belt*
275 x 5
315 x 1

Standing abs:
5 x 20

Planks:
2 sets

Hip abduction/adduction, 3 x 20 each

Sled drags:
8 trips with really heavy weight

[Lones Green]

Speed bench

Speed bench with doubled mini and choked mini:
bar x 20
*add bands*
bar x 3 - thumb length from smooth
95 x 3
135 x 3
135 x 3
135 x 3
135 x 3 - pinky on ring
135 x 3
135 x 3
135 x 3 - comp grip
135 x 3
135 x 3

KB arnold press:
20's x 4 x 10

JM press:
95 x 10
115 x 10
135 x 10

Tate press:
40's x 10
45's x 10
50's x 10

Overhead rope extensions, 3 x 20

KB rows:
90 x 8
90 + 25 chain x 8
90 + 50 chain x 8

Close grip pulldown:
140 x 10
160 x 10
180 x 10

Shrugs:
135 x 20
225 x 20
315 x 20
225 x 2 x 24 - 3 grips

Neck work, and I did band pull aparts after every set of this session.

[Lones Green]

Dynamic effort lower

Front squat harness on 12 inch box with foam block:
bar x 5
160 x 3
210 x 3
250 x 3
250 x 3
300 x 3
300 x 3
340 x 3
340 x 3

Sled drags, sideways for hips, 4 trips total

Hangman abs:
green x 5 x 20

GHR:
BW x 3 x 8

Standing leg curls, 3 x 20

[Coke]

Excellent with the front squat harness on the box, whole effort is tight guy.

[Lones Green]

Thank you sir!

I did the stupid thing and squatted again today...? I went in to pull the sled and do reverse hypers/abs like I normally do on the days after I squat. Training partner of mine was squatting and I got excited I guess. Here's what I did

Foam roll/lax ball

Abs:
stack x 5 x 20

Reverse hypers:
6 plates x 10
8 plates x 10

Then I got sidetracked...

Cambered bar box squats with doubled purple and doubled monster mini band:
bar x 5
135 x 3
185 x 3
225 x 3
275 x 3
315 x 5

Sled drags:
6 trips total. All single leg hip work.


Get strong or die trying I guess

[Lones Green]

Max effort bench

Bench, pinky on ring against doubled mini bands and 50 pounds of chain:
bar x 30
*add chains*
bar x 3
*add bands*
bar x 3
95 x 3
135 x 3
155 x 1
185 x 1
205 x 1
225 x 1
245 x 1
255 x 1

DB presses - several angles for 4 x 20

DB rollbacks:
45's x 3 x 10

Pressdowns:
70 x 20
90 x 20
110 x 20
stack x 20

MM band pressdowns, 2 x 50

Seated rows:
120 x 10
140 x 10
160 x 10
180 x 10
210 x 10
270 x 10

MM band rear delts, 3 x 20

Shrugs, 3 x 20

[Lones Green]

Max effort lower

2 inch block pulls sumo:
185 x 5
*Add 100-120 lbs of chain*
185 x 3
*belt*
275 x 1
325 x 1
365 x 1
415 x 1
455 x 1
505 x 1
525 x 1

Seated GM's with SSB:
bar x 10
165 x 6
210 x 6
255 x 6

Standing abs, 4 x 20

Reverse hypers:
6 plates x 10
8 plates x 10
10 plates x 10

Sled drags:
Hip work, abductors, adductors, front and back hip flexors for 20 steps each

[Lones Green]

Speed bench

Speed bench with doubled mini band and choked mini band:
bar x 30
*add bands*
bar x 3 - thumb length from smooth
95 x 3
155 x 3
155 x 3
155 x 3
155 x 3 - pinky on ring
155 x 3
155 x 3
155 x 3 - comp grip
155 x 3
155 x 3

4 board with same band setup, thumb length from smooth:
185 x 6
225 x 6
245 x 6

Pressdowns:
70 x 20
90 x 20
110 x 20

Face pulls:
70 x 20
90 x 20
110 x 20

Overhead tricep extensions:
40 x 15
55 x 15
65 x 15

Pulldowns:
140 x 10 WG
140 x 10 MG
140 x 10 CG
160 x 10 WG
160 x 10 MG
160 x 10 CG
180 x 10 WG
180 x 10 MG
180 x 10 CG

Shrugs:
135 x 20
225 x 20
315 x 10
405 x 10
495 x 10
585 x 10
675 x 10

Curls, 3 x 10 light

Neck work


Pretty normal session but not sure what got ahold of me with the shrugs, why not

[SELK]

holy crap on those shrugs. When Bryant designed my deadlift training I got up to 550 or so and that felt heavy as hell.. i couldn't imagine 675.