a Westside n00b's journey

[Lones Green]

Awesome work on the deads, bud. I can't even begin to imagine the tension pulling against doubled purples. We had a guy in the PL'ing gym I go to on the weekends who did rack pulls against quadded purples, haha. Frickin' insane.

Thanks dude. Look back a few pages at 275er's log, I remember him doing them with quad purples and quad mini's, insanity

[Lones Green]

Wow...that is some deadlifting there....sorry about leaving you alone today...Lauren was sick all night and I was up with her and I could not put her in kid care anyway....bummer Vikki was sick too.

Its fine, like I said, just let me know as earlier if you can next time. I'd rather spend the extra cash and go to Cell Block

[lil' power]

Yea, sorry 'bout yesterday, but those damn 24 hr stomach bugs can catch ya off guard....I'm rarely ill.....

Like we could pull against purples, huh??? May be fun trying...

See you next Saturday after vacation, probably do openers for bench, then some light deload stuff. Let me know if you'll need any of the boards, I can find a place to leave 'em for ya.

[SELK]

I pulled against purples yesterday (I call it quaded, as the band goes over the bar 4 times, but my set-up could be different still) too. Really teaches you to be explosive at the bottom if you want any hope of locking the thing out. I think they work pretty well.

[Lones Green]

I pulled against purples yesterday (I call it quaded, as the band goes over the bar 4 times, but my set-up could be different still) too. Really teaches you to be explosive at the bottom if you want any hope of locking the thing out. I think they work pretty well.

Yeah, mine were just doubled. You must be insane pulling against quad purples.

[SELK]

it was just a below knee rack pull, but it was still alot of tension. I just missed 585lbs at lockout which had to be at least mid 700s considering ive pulled over 700 from that pin before.

My lockout is ****ty when I pull, needs lots of work. I may consider using quaded greens in the future.

[Dave Schwab]

Thanks dude. Look back a few pages at 275er's log, I remember him doing them with quad purples and quad mini's, insanity

Yes, it was insanity. Nice work with your setup, I find the bands to be very useful with the deadlift

I pulled against purples yesterday (I call it quaded, as the band goes over the bar 4 times, but my set-up could be different still) too. Really teaches you to be explosive at the bottom if you want any hope of locking the thing out. I think they work pretty well.

Agreed, you have to pull fast and hard from the start to stay ahead of the bands, and continue pulling hard to get it locked at the top. At the top, it really does teach you how to fight the heavy weight that is hard to get locked out.

[Detard]

Wow lones thats alot of deadlifting. Nice man. I think i'll give these doubled bands a try next week.

[Lones Green]

This was the setup, only with purples:



My sumo pulls were very fast and were easier to lock out, my conventional pulls were a lot slower and harder. GREAT glute/hip work fighting the bands.

[Lones Green]

Wow lones thats alot of deadlifting. Nice man. I think i'll give these doubled bands a try next week.

Let me know how it goes

[Lones Green]

GPP/Conditioning

*all done in grass*

Sled pulls:

175 lbs x 4 40 yard trips, non stop

*add a plate, rest*

4 40 yard trips, non stop

*rest*

4 40 yard trips, non stop


Took big steps, there's nothing like the sled for the glutes. Started going longways in my yard instead of across, which is about twice as long. I put my water on the opposite side of the yard from where I started pulling the sled, so I'd have to keep walking after I stopped pulling. Took about 15 minutes, was moving the whole time.

[Sidior]

Crazy volume!

[Lones Green]

Crazy volume!

Haha, yup.

[Lones Green]

ME Bench

*warmup*

Reverse green band bench, raw:
bar x 15 close
bar x 15 wide
95 x 10
135 x 10
*add bands*
225 x 5
275 x 3
315 x 1
365 x 1 (20 lb PR)
315 x 2
315 x 2
315 x 2

JM press, paused on pins an inch above throat:
95 x 10
95 x 10
95 x 10

KB extensions:
25's x 8
35's x 8
35's x 8

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

Reverse pec dec:
80 x 10
120 x 10
150 x 10

KB shrugs:
60's x 10
60's x 10
60's x 10


Decent session at the awkward gym. It was hot as hell, no A/C.

[jbrin0tk]

Way to go on that PR, bud. 20lbs. is huge. Don't you just love those "huh?" looks you get when doing something with reverse bands? haha. I did 'em a few times a ways back and people were just like, wtf? haha, good times!

[Lones Green]

Way to go on that PR, bud. 20lbs. is huge. Don't you just love those "huh?" looks you get when doing something with reverse bands? haha. I did 'em a few times a ways back and people were just like, wtf? haha, good times!

Haha, yes. The gym I did that session at has such a weird vibe. Everyone there is so quiet, I'm pretty sure they aren't too fond of us.

Saw a trainer having a kid do 1/4 squats with 135 + purple bands. He was like "Great job, push it man," when the kid obviously was not strong enough and had no business using bands.

Trainers over-using bands like that are worse than trainers that don't use bands at all - I once saw a trainer have a kid do EZ bar curls with 5 pound plates suspended by quadrupled purple bands. Thats excessive, LOL

Its a weird place.

[jbrin0tk]

Haha, yes. The gym I did that session at has such a weird vibe. Everyone there is so quiet, I'm pretty sure they aren't too fond of us.

Saw a trainer having a kid do 1/4 squats with 135 + purple bands. He was like "Great job, push it man," when the kid obviously was not strong enough and had no business using bands.

Trainers over-using bands like that are worse than trainers that don't use bands at all - I once saw a trainer have a kid do EZ bar curls with 5 pound plates suspended by quadrupled purple bands. Thats excessive, LOL

Its a weird place.

Yeah, that sounds like a joke. Anything to make a trainee think they're getting a super hardcore workout in, right? I have to say that I am really growing tired of the commercial gym experience. I didn't really care before, but now it irritates me. I think it's just because I see so much stuff that I know is BS. Oh well, great work again, bud!

[NUCadet97]

Haha, yes. The gym I did that session at has such a weird vibe. Everyone there is so quiet, I'm pretty sure they aren't too fond of us.

Saw a trainer having a kid do 1/4 squats with 135 + purple bands. He was like "Great job, push it man," when the kid obviously was not strong enough and had no business using bands.

Trainers over-using bands like that are worse than trainers that don't use bands at all - I once saw a trainer have a kid do EZ bar curls with 5 pound plates suspended by quadrupled purple bands. Thats excessive, LOL

Its a weird place.

Completey agree with you, I see this alot over in the Ridge. They are just going to get someone hurt as it amplifies any bad form issue they have. It make my back ache looking at some of them.

[Lones Green]

Completey agree with you, I see this alot over in the Ridge. They are just going to get someone hurt as it amplifies any bad form issue they have. It make my back ache looking at some of them.

You want a backache, go to 275er's jounal and look at the band tension he just squatted with

[Ben Moore]

You want a backache, go to 275er's jounal and look at the band tension he just squatted with

word

[Lones Green]

word

Or just talk to this man

[Lones Green]

DE squat/dl

Speed squats, 14 in box:
bar x 5
135 x 5
225 x 5
*briefs & belt*
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Speed pulls, sumo:
135 x 5
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

Adductors:
100 x 10
110 x 10
120 x 10

Abductors:
100 x 10
110 x 10
120 x 10

Standing hamstring curls:
140 x 10
160 x 10
200 x 10

Standing calf raises, 3 x 10

Decline situps:
bw x 10
+ 10 lbs x 10
+10 lbs x 10


Took about 45 minutes. Took it easy since genius me decided to do all of that sled pulling Friday, and my hips and glutes were real stiff this morning. I need to keep that stuff on my lower body days. Anyway, got some blood flowing. I'll put the suit bottoms back on next week and do a 3 week cycle of bands. Thinking green, then blue, then blue + purple. I needed an easy day anyway, I'm going to Cell Block one day earlier than normal this week, so I'll kill it then.

[Lones Green]

DE bench

*warmup*

Speed bench:
bar x 15 close
bar x 15 wide
95 x 10
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5

DB press:
70's x 10
70's x 10
70's x 10

Tate press:
30's x 10
35's x 10
40's x 10

Panora pressdowns:
50 x 10
60 x 10
75 x 10

*supersetted with*

Overhead rope extensions:
50 x 10
60 x 10
75 x 10

Kneeling scarecrow pulldowns:
50 x 10
100 x 10
100 x 10

1 arm DB row, strict:
80's x 8
90's x 8
110's x 8

MM band pull aparts, 3 x 10

Shrugs, all double overhand:
135 x 20
225 x 10
275 x 10
315 x 10
135 x 30

Neck raises, 10 lbs x 2 x 20


Well the problem right now is not my motivation or lack of progression, its getting the trainers to leave me alone so I can train. They've been all on my back lately about not having my bag on the floor. I try and explain I have so much crap in there it'd be ridiculous for me not to carry it, but they don't want to hear it. Apparently its a trip hazard and people have been stealing stuff. What, I'm not sure, but I'd like to see a guy walk out with a couple plates in his bag, LOL

I'd really like to open my own place out of a storage unit, but I don't have the extra cash lying around, plus it wouldn't be worth it because by the time I got the place put together, I'd be leaving for Ohio State.

Theres another gym thats ~ 20 miles away thats a commercial gym, but its a dynabody gym. They have pretty nice racks, been in there a couple times to check it out. I'm thinking about going there and talking to someone about rates and what not, and about bags, etc. The gas would still end up costing me some, but its much more affordable than dropping 3000 on a power rack, weights, and a place to put it.

All I can say is thank GOD I'm back at Cell Block tomorrow

[Pete22]

Commercial gyms rock!



P.S. That sucks about getting hassled.

[jbrin0tk]

Nice DE session today, bud. Sorry to hear about the gym hassling you. That's one thing I can say. There are a lot of idiots at my gym, but the staff doesn't care what you do. I use chalk, bring my bag back to the weight room, etc., and I don't catch anything for it. I guess I have that in my favor. I can understand your frustrations, though.


As for training, do you like the sets of 5 on DE day, or is it too soon to tell? Solid work, bud.