a Westside n00b's journey

[bigmoney]

great lifting in here man. Good luck on finding somewhere to train. I know from personal experience that a good atmosphere is the most important piece of the puzzle in powerlifting.

[deeder]

great lifting in here man. Good luck on finding somewhere to train. I know from personal experience that a good atmosphere is the most important piece of the puzzle in powerlifting.

+1

It's made a WORLD of difference in my lifting!

[Sidior]

535 is a strong squat. I see you not adding the suit until 475 though. Are you only getting 60lbs out of it or did you just not go quite as heavy today?

[Lones Green]

money and deeder- thanks guys, i definetely need some guys to train with. looks like i'll be driving at least 50 miles. no biggie though.

sid- i haven't done heavy raw squats in awhile, so i decided to this session. im not sure as to what my raw squat max is, i believe its around 445. and as for how much it's adding, 535 was pretty heavy for me, i believe its a matched PR. i think i'm good for a bit more, but i was exhausted and wanted to leave some gas in the tank for deads. am i doing something wrong? this is why i need guys to train with!!!

[TommyBoy]

F'n sick stuff goin' on in here bro. Just sick. You still want my viking briefs?

[Lones Green]

F'n sick stuff goin' on in here bro. Just sick. You still want my viking briefs?

i would, but a friend got me a pair for x-mas...totally unexpected. i had to send 54's back for 50's.

[Stumprrp]

great job on that squat man i have to try to out do you on friday :-p

[Lones Green]

haha sounds good stump. walking it out is the hardest part!

[Lones Green]

DE bench

stretching, foam rolling, band work

DE bench, all sets w/doubled minis:
bar x 10
95 x 3 x 2
135 x 3 x 2
155 x 2 x 2

band pushdowns:
30 x 15
50 x 15
70 x 15

cable rows, wide grip:
160 x 10
180 x 10
220 x 10

chuck v rows:
50 x 10
70 x 10
90 x 10

delt raises, 3 x 10


worked out early today, nobody in the gym except for me and a 45 yr old female powerlifter. pretty good session.

[Lones Green]

DE squat/dl

band stretching and foam rolling for about 20 min

DE DL's:
135 x 3 x 2
225 x 3 x 2
275 x 3 x 2

power squat (close stance):
225 x 8
405 x 8
675 x 8

GHR:
BW, 3 x 8

standing abs w/green band, 3 x 8


thats about it. we got a new power squat machine, it sucks, it has a pretty thin base so i have to go close stance. oh well, i guess that forces me to do some quad work. my friends band has a show this weekend, its a pretty big deal for them, its sold out and what not. they just got back from touring not too long ago...looks like i'm sneaking beef jerky into the venue.

[deeder]

Nice speed pulls!

I saw the 675lbs for 8 reps and I was like WHOA!? What happened in here!? hahaha What exactly is a power squat machine? Like a leg press I assume.....???

[RedSpikeyThing]

nice pulling! I'm with deeder....what's that machine all about? 675 sounds like fun haha

[WILD BILL]

Nice lifting brother, it would be nice to lift with u while im in KY but prob not this trip. Im going to see a women : ) Flying 2300miles for pu**y lol but trust me its deff worth it. But i should be going out there more often maybe we could work sumtn out.

[Lones Green]

jim doing power squats:

http://youtube.com/watch?v=9k9ob2l36zM


except we dont have the nice elite fts model, its like a nautilus or something. i used a close stance (because i had to) and no belt. i can load those cheap power squat machines to the brim with 100 plates and squat it all day. good to mix it up every now and then.

wild bill- its cool man, thats a long way for a girl. let me know if you come back and wanna grab a workout. people would s*** themselves seeing you put up 800.

[TommyBoy]

Nice effin' sq/dl d00d.

[Lones Green]

Nice effin' sq/dl d00d.

thanks dude. i think you're going to be amazed when i post my weight monday.

[TommyBoy]

thanks dude. i think you're going to be amazed when i post my weight monday.

I can't wait!!!

[Lones Green]

ME bench

was a little tired from this weekend...sometimes too much sleep can make you feel worse, believe it or not.

DB incline:
30's x 10
50's x 10
60's x 10
70's x 5
80's x 5
90's x 2

JM's:
135 x 2 x 8
185 x 8
225 x 5

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

seated DB clean and press:
25's x 3 x 10


weight: 324. not kidding. this was after 3 meals though. i'm having a very easy time gaining weight lately. losing it is whats really hard for me. luckily i don't plan to do so til after the meet. even then it's not gonna be much. this weight i'm gaining can't be all fat either, my bench is going up. maybe one day i'll bench more than 315. anyway, this was a pretty good workout. short n sweet, with a bit of volume. got some metal wrist wraps that should be here tomorrow, inzer's not been making me too happy lately...

[bigmoney]

nice pressing lones. Any reason why you use DB's on some ME exercises?
You will be pleased with the metal wraps....all blacks i suppose?

[TommyBoy]

weight: 324. not kidding.

Damn. I'm impressed!

You will be pleased with the metal wraps....all blacks i suppose?

They're great wraps, but APT blows them out of the water.

[Lones Green]

i use DB's sometimes cause i dont have a spot. sometimes when i go lift i'm one of 10 people in my gym, and 9 are on treadmills. honestly i'm trying to get rid of all my inzer stuff. they tried to f*** me over recently with an order, and i've decided not to support them.

[Lones Green]

ME squat/dl

warmed up with band stretching, fire hydrants, foam rolling

sumo deads, raw, all sets done with 2 plates under each foot:
135 x 8
225 x 8
275 x 5
315 x 5 (add belt)
365 x 2
405 x 1

box squats, at parallel, done with v-type, purple & green bands choked around bottom of rack + 1 board on each side to ensure tension at bottom:
135 x 5
225 x 5
275 x 2 (straps up)
315 x 1 (add knee wraps)
365 x 1 (this was well over 600 lbs at the top i believe...it felt very good)


pretty good session, took me forever. turns out when you hit the 320 lb mark you have to rest at least 3 minutes in between sets. i'm making good progress.

[Lones Green]

DE Bench

de bench, all sets close grip w/doubled mini's:
bar x 8
95 x 3 x 2
135 x 3 x 2
155 x 3 x 2

pushdowns w/mini around neck:
30 x 15
50 x 15
70 x 15

reverse grip pulldowns:
120 x 10
140 x 10
180 x 10

upright rows, 2 x 10

[Sidior]

Strong ass squatting and pulling the other day! 3 minutes between sets? You are speedy bro. I take 5-10 at least lol.

[Lones Green]

DE squat/dl

i can't get my size 50 viking briefs on for the life of me. tried them tonight and they just won't go all the way up. i think im going to send them back for a 52.

took off briefs, put on v-type

DE box squats, all sets done with straps down & green bands choked at bottom of rack, parallel:
135 x 3 x 2
315 x 2 x 2
365 x 2 x 2

sumo deads w/mini bands quadrupled around rack:
bar x 3 x 2
95 x 3 x 2
155 x 2 x 2

sit ups, 3 x 8


the briefs pissed me off tonight, my knuckles were bleeding i was pulling on them so hard. those deads were pretty tough, i was pulling the power rack off the ground. oh well, tomorrows a new week. i'm gonna take a week or so off from bands, my joints are KILLING me.