a Westside n00b's journey

[Lones Green]

Thanks guys

[WILD BILL]

Hey man nice freaking work. Ur log is looking pretty sick!

[lil' power]

Bodyweight looking pretty steady too !

Awesome on the squats youngin' ! See ya on Thurs...what boards do you want?

[Lones Green]

Hey man nice freaking work. Ur log is looking pretty sick!

Thanks Treston, Its getting there. I get some ideas from you fellas over at ST

[Lones Green]

bodyweight looking pretty steady too !

Awesome on the squats youngin' ! See ya on thurs...what boards do you want?

2 & 1

[Lones Green]

ME Bench at the new place

*dynamic warmup*

Bench:
bar x 10 wide
bar x 10 close
95 x 10
135 x 5
185 x 3
185 x 3
*add carpet and 30 lbs of chain*
135 x 5
*add 60 lbs of chain*
135 x 3
185 x 1
225 x 1
235 x 0
*messed with the chains and added 2 board, took away carpet*
225 x 0

Power press:
2 plates x 10
3 plates x 10
3 plates x 10
3 plates x 10

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

1 arm DB row, strict:
85's x 10
100's x 8
120's x 8

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

Shrugs:
135 x 10
225 x 10
*straps*
315 x 10
365 x 10
225 x 20

Neck raises, 2 x 20


First session in the new place. Found some chain in the back room, if you couldn't tell, LOL. It was my first experience with chains, didn't weigh em before I put them on so that was my first mistake. When I say I messed with them, I fixed them to where they were hanging about 2 inches off the ground when the bar was in the rack. Before I messed with them there was about 5 or 6 links resting on the ground. Next time I'll just go with one set and keeping adding weight instead of messing with them. Lesson learned.

I planned on getting in the shirt today but I only had 1 training partner, so I decided not to. My elbows were killing me from squatting, should've taken it easier today. 225 + 90 lbs of chain isn't too bad though, I guess.

Lot of new equipment to mess with. Chains, KB's, some machines, etc. When I was training ideas were popping into my head by the second.

Went in the back room when I was drinking my shake and there was a pool table and a bunch of recliners. I looked up and there were at least 200 best lifter trophies on the mantle, all from the 80's and 90's. I've heard rumors that there were some strong guys that used to train there, but damn. There was also a bunch of old PLUSA's in the back.

I'm gonna try to do my lower speed work tomorrow, and my speed bench day on Sunday so I don't have to miss another session. My back is still super stiff from max effort squat day on Tuesday. Going to that meet on Saturday so I won't be able to train then. I'll probably go moderately light in briefs tomorrow, then throw the suit bottoms on next week and start increasing bands. Things should be back to normal after this weekend.

I'll be in my shirt next week if its the last thing I do, haha

[jbrin0tk]

Sounds like you've gotten yourself into a very cool atmosphere, definitely a plus considering where you came from. Good work on the bench today, bud.

[Lones Green]

Sounds like you've gotten yourself into a very cool atmosphere, definitely a plus considering where you came from. Good work on the bench today, bud.

Thanks man. Its a lot better place, thats for sure. Need to be a little smarter with picking my weights though. What can you expect, I didn't even know the place had chains until about 10 seconds before benching.

[gatorman2k6]

Lones, I always read your journal but have only posted a few times. It's great watching your progress. So, are you lifting at the ProAm, or just helping? If not, when is your next meet because I know you'll hit some impressive numbers.

[Lones Green]

Lones, I always read your journal but have only posted a few times. It's great watching your progress. So, are you lifting at the ProAm, or just helping? If not, when is your next meet because I know you'll hit some impressive numbers.

Thanks man.

Not lifting at the ProAm, just helping. I'd like to lift on Amateur day but I already made a promise I'd handle a training partner...actually 3 of them, haha

I honestly have no idea when my next meet is gonna be, the goal right now is to get much much stronger.

[Lones Green]

I'll get some more pics today, I'm off to do dynamic lower soon

[Donnajo]

I'll get some more pics today, I'm off to do dynamic lower soon

Cool...I can't wait to train with you and Vikki there when I get better....

[Travis Bell]

beefy lookin bench there. Looks like you hit a good gym bud

[Lones Green]

beefy lookin bench there. Looks like you hit a good gym bud

Was one of the first things I noticed, the gussets are so thick on it

[Lones Green]

DE Squat/DL

*dynamic warmup, TKE's*

Speed squats off a parallel box:
bar x 8
135 x 5
225 x 2
*briefs & belt*
275 x 2
275 x 2
295 x 2
295 x 2
315 x 2
315 x 2

Speed pulls:
135 x 5
225 x 3
*add 60 lbs of chain*
225 x 1
225 x 1
*add 30 lbs of chain*
225 x 1
225 x 1
225 x 1
225 x 1

Old school power squat machine, ATF:
2 plates x 10
4 plates x 8
4 plates x 8

KB swings:
32 lber x 10
40 lber x 10
40 lber x 10

Situps:
BW x 15
+32 lb KB x 10
+32 lb KB x 10


First off I'd like to give a big F you to the power press. My chest has never been sore like this before, LOL

Fixed the chains to where they were all off the floor at lockout on the pulls, they were fast.

Power squat dealie and the KB swings murdered my hips, first time doing KB swings

Talked to the owner for about an hour. He's an old school guy, told me all kinds of stories about Eddie Coan, Lamar Gant, etc. Turns out all of those powerlifting trophies in the back are his. He started talking about gear, he's not too fond of it, LOL. But its here to stay. All in all he was a cool guy.

[Clifford Gillmore]

Was one of the first things I noticed, the gussets are so thick on it

I was thinking 'why do these girls have 4 25's on the bar' haha, thats a monster bench.

[Travis Bell]

Sick work Lones!

As long as the guy at least understands where you're comming from, you'll be A+.

Sounds like if anything he'll be able to help you out.

Do you remember what his name was?

[Lones Green]

Sick work Lones!

As long as the guy at least understands where you're comming from, you'll be A+.

Sounds like if anything he'll be able to help you out.

Do you remember what his name was?

Keith Harris. He spoke highly of Lou, and he thought it was awesome I was on a voyage to Westside. Said he'd do whatever he could to help me out.

He said Coan is one of his best friends, said he used to drive past 3 or 4 gyms to train at Dynabody back in the 80's, then talked about how short he was, haha

[Lones Green]

PM session

Sled pulls, all in grass:

4 trips taking big steps, uphill and downhill, 100 lbs

2 trips pulling behind the knees, 100 lbs

2 trips doing pull throughs, 100 lbs...each trip was 40 pull thoughs

[jbrin0tk]

I wish I had access to one of those power squat machines. That or a belt squat machine. Good work on the squats and pulls, bud.

[Ben Moore]

I wish I had access to one of those power squat machines. That or a belt squat machine. Good work on the squats and pulls, bud.

Turn around in a hack squat and face the pad - feels similiar

[jbrin0tk]

Turn around in a hack squat and face the pad - feels similiar

Thanks for the tip, Ben. I'll keep that in mind next time. I appreciate it.

[Lones Green]

I wish I had access to one of those power squat machines. That or a belt squat machine. Good work on the squats and pulls, bud.

Thanks man. This is a really old school one, I'll have to take a pic of it. Its not what you're thinking, haha

We had a crappy power squat at my old gym though, the pad was sooo small

[Lones Green]

Turn around in a hack squat and face the pad - feels similiar

Yeah, I've done this as well. Just make sure and push your butt back. Its pretty much a wall squat with weight, since you can't lean forward...It'll murder your hips

[Lones Green]