a Westside n00b's journey

[Lones Green]

Speed bench

Speed bench, doubled mini's:
bar x 30
*add bands*
bar x 3 - thumb length from smooth
95 x 3
135 x 3
135 x 3
135 x 3
145 x 3 - pinky on ring
145 x 3
145 x 3
160 x 3 - comp grip
160 x 3
160 x 3

Incline DB press:
50's x 20
60's x 20

JM press:
115 x 10
135 x 10
155 x 10

*supersetted with*

Pressdowns, 3 x 15

DB rows:
75's x 10
95's x 10
115's x 10

CSR:
1.5 plates x 10
2 plates x 10
2.5 plates x 10

Reverse pec dec:
90 x 15
100 x 15
110 x 15

Shrugs:
135 x 20
225 x 20
315 x 20

Curls, 3 x 10

[Brian Hopper]

That's cool, I'm really thinking about doing the meet.

[Lones Green]

That's cool, I'm really thinking about doing the meet.

That would be really cool! The hotel is downtown and in a really cool area.

[NickAus]

A lot of great PRS in here, well done!!

[Lones Green]

Thanks Nick.

Dynamic effort lower

Low box squats in briefs:
bar x 5
145 x 3
235 x 3
325 x 2
325 x 2
415 x 2
415 x 2
465 x 2
465 x 2
505 x 2
505 x 2
555 x 1
595 x 1

KB swings:
35 lbs x 4 x 10

Hip abduction:
purple x 3 x 20

Hangman abs, 4 x 10

[Coke]

Looking awesome to say the least Lones!!

[JSully]

lol

505 on DE day is huge.

[Lones Green]

Thanks guys!

Max bench

Reverse green band bench:
bar x 30
135 x 5
185 x 3
225 x 3
*bands*
275 x 3
315 x 1
335 x 1
365 x 1
385 x 1
405 x 1
430 x 1 - 5 lb PR - grinder

Floor press, thumb length from smooth:
135 x 15
185 x 8
225 x 8
275 x 4

Tate press:
35's x 3 x 20

One arm BB row:
25 x 10
50 x 10
75 x 10
100 x 10
*both arms*
125 x 10
150 x 10

Face pulls:
120 x 10
140 x 10
160 x 10
180 x 10

DB shrugs:
75's x 3 x 25

[Brian Hopper]

Nice work on the PR Lones!!!

[Lones Green]

Nice work on the PR Lones!!!

Thanks for all your support buddy.

[Lones Green]

Max effort lower

Block pulls at mid shin:
135 x 6
225 x 3
315 x 1
405 x 1
455 x 1
*suit bottoms*
495 x 1
545 x 1
*straps up*
585 x 1
615 x 1
645 x 1 5 lb PR
700 x 0, lost grip
700 x 0, bar got forward on me
700 x 1 60 lb PR

Maybe 700 wasn't the smartest move, but whatever

Chain suspended goodmornings:
bar x 5
165 x 5
205 x 5
225 x 5

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

Abs on bench with foam roller:
mini band x 4 x 15

Hex DB holds:
25 x 3 x failure

Sled drags:
3 plates x 120 steps
3.5 plates x 80 steps
4 plates x 40 steps

[Brian Hopper]

Maybe 700 wasn't the smartest move, but whatever

Hell yeah it was.....you got it now if you missed it on your third attempt, then it would be a bad idea, lol.

[Lones Green]

Haha. Thanks man. You be the judge...

[Brian Hopper]

Good job sticking with it. Did you powder up your legs?

[Coke]

Definitely managed bro, huge new PR!

[Lones Green]

Thanks guys!

Brian I powdered them a little bit, the difference in my off the floor/lockout is pretty significant.

[Lones Green]

Speed bench

Speed bench, mini bands:
bar x 30
*bands*
95 x 3 - thumb length from smooth
135 x 3
135 x 3
135 x 3
155 x 3 - pinky on ring
155 x 3
155 x 3
185 x 3 - comp grip
185 x 3
185 x 3

DB press:
70's x 20
70's x 20

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

*supersetted with*

V-bar pressdowns, 3 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

Reverse pec dec:
90 x 15
100 x 15
110 x 15

Shrugs:
135 x 25
225 x 25
315 x 10
365 x 10

Curls with fat gripz, 3 x 10

[MarcusWild]

A 60 lb PR is huge. Great work. Maybe it's a conventional thing but everyone I know pulls less off blocks that the floor. The blocks rob you of leg drive.

[SELK]

huge PR! impressive progress.

I am with Marcus. From that height my best pull is 725. Usually I can add 20-30lbs when I goto the ground.

I am not even sure sumo is much different, I hit 700 sumo off 3 inch blocks and ive gotten that from the floor as well.

[SELK]

also, what is really impressive is that you got it on your third try. When I miss a deadlift i usually go home because my i'm not getting in anything worthwhile after that haha

[Lones Green]

Haha thanks guys. Yeah I knew I could get it, the first one was just setting my grip loose, second one I was driving good but I felt it go forward and I knew I could get it if I kept pulling back.

And yeah, block pulls are tough due to the lack of leg drive. My hamstrings are really strong and that's what usually carries me to lockout.

Also using a deadlift bar at the meet should help me a little bit as well

[Lones Green]

Dynamic effort lower

Box squats in briefs w/ 14 inch cambered bar, count bar as 45:
bar x 5
135 x 3
225 x 3
*add purple band over plates*
315 x 2
315 x 2
365 x 2
365 x 2
405 x 2
405 x 2
455 x 1
495 x 1 - 50 pound PR

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

Standing leg curls, 3 x 15

Hangman abs:
green x 5 x 20

Side bends:
50's x 10
80's x 10
100's x 10


Good session! I remember last time I tried to hit 460 for a 5 pound PR and missed it. Had to be 4 or 5 months ago. It was like 525 with the bar and collars, but its easier just calling it a 45 pound bar.

On to the next

[Coke]

Wow dude, great effort.

[Lones Green]

Thanks!

Max effort bench

Close grip floor press with 50 pounds of chain:
bar x 30
*add chains*
bar x 3
95 x 3
135 x 3
185 x 3
225 x 1
245 x 1
265 x 1
295 x 1 - 10 lb PR
300 x 1 - 15 lb PR

DB rollbacks:
40's x 4 x 10

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

Face pulls:
100 x 15
120 x 15
140 x 15

DB shrugs:
75's x 25
75's x 25
75's x 25

Pressdowns:
50 x 3 x 30

If you're my facebook friend, video of that last single is on here...

http://www.facebook.com/photo.php?v=...type=2&theater

[Lones Green]

Max effort lower

Rack pulls against quad mini's, between mid shin & kneecap
bar x 5
135 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
465 x 1 5 lb PR, grinder
225 x 3
225 x 3
225 x 3

Reverse hypers, short strap:
4 plates x 10
6 plates x 10
8 plates x 10

GHR:
BW x 8
+mini band x 8
+purple band x 8

Standing abs:
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10

Prowler pushes:
10 trips, but they were short and heavy