a Westside n00b's journey

[Brian C]

Excellent work going on Lones. Looking real good.

[Lones Green]

Thanks!

Thursday I went up to 520 x 2 raw and stopped so I could get some rest and help my training partners that are doing a meet in 2 weeks

Max effort bench

Close grip floor press with 50 pounds of chain:
bar x 30
*Chain*
bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
265 x 1
275 x 1
285 x 1
295 x 1
*slingshot*
345 x 1

Lockouts with 2 doubled mini bands:
135 x 5
225 x 5
245 x 5
245 x 5

Pressdowns, 3 x 20

Chuck V rows:
50 x 20
60 x 20
70 x 20
80 x 20

Face pulls:
stack x 4 x 20

[Lones Green]

Max effort lower

Sumo pulls against doubled purples:
135 x 8
*bands*
135 x 3
185 x 3
235 x 3
275 x 3
325 x 3
*belt*
365 x 1
415 x 1
455 x 1
505 x 1
530 x 0, shook and got forward

SSB goodmornings, seated:
135 x 3 x 10

45 degree back raise:
BW x 3 x 20

Hangman abs:
green x 3 x 30

[Lones Green]

Speed bench

Speed bench against doubled minis:
bar x 30
*bands*
bar x 3 - half thumb length from smooth
95 x 3
135 x 3
135 x 3
135 x 3
165 x 3 - thumb length from smooth
165 x 3
165 x 3
185 x 3 - pinky on ring
185 x 3
185 x 3

4 board with doubled minis:
185 x 20 - thumb length from smooth
185 x 10 - half thumb length from smooth

DB rollbacks:
40's x 10
45's x 10
50's x 10

Pressdowns:
70 x 20
80 x 20
90 x 20
100 x 20

One arm BB rows:
25 x 10
50 x 10
75 x 10
100 x 10

Band pull aparts:
mini x 10 x 20 - did these between a lot of sets

DB shrugs:
75's x 4 x 25

Curls, 3 x 10


Most hectic week of my life, and its a short week!

[Lones Green]

Dynamic effort lower

Cambered bar box squats in briefs:
bar x 10
135 x 3
225 x 3
315 x 3
*add doubled purple band*
315 x 3
315 x 3
405 x 3
405 x 3
455 x 3
455 x 3
455 x 3

Paused squats:
145 x 8
235 x 8
325 x 8

GHR:
BW x 3 x 8

Standing abs:
stack x 3 x 20

Band leg curl:
purple x 3 x 40

[Coke]

Most hectic week of my life

Hopefully that's good...moving about and being dynamic makes things happen, as you well know.

You are a man on a mission Lones, lol - seriously though.

[Lones Green]

Thanks man, I'm trying

Max effort lower

Conventional pulls off 3 inch blocks:
135 x 8
225 x 8
315 x 5
365 x 5
*belt*
405 x 1
455 x 1
495 x 1
545 x 0
545 x 1

Sled drags:
6 trips total

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

45 degree back raises:
purple band x 3 x 10

Standing abs:
6 x 20


Not too bad, I'm terrible at pulling from that height. I also got glasses today and ditched them while lifting and felt like I had drank 12 beers, room felt like it was moving haha

[Lones Green]

Speed bench

Speed bench with swiss bar:
bar x 30
95 x 10
135 x 10
155 x 3 - middle handles
155 x 3
155 x 3
185 x 3 - outside handles
185 x 3
185 x 3
205 x 3
205 x 3
205 x 3

DB floor press with fat gripz:
55's x 3 x 20

MM band pressdowns:
250 reps

Straight arm pulldowns:
60 x 3 x 12

Lateral raise:
15's x 20
20's x 20
25's x 20

DB shrugs:
55's x 20
55's x 20
55's x 20
85's x 20

Curls, 4 x 10

[Lones Green]

Dynamic effort lower

Buffalo bar reverse mini band squats:
135 x 5
225 x 5
315 x 2
405 x 2
405 x 2
455 x 2
455 x 2
495 x 2
495 x 2
*belt*
545 x 2
585 x 2
635 x 2
635 x 2
405 x 16

Standing abs:
5 x 20

Leg press/calf raises:
6 plates x 3 x 20

[Coke]

Amazing stuff bro!

[Lones Green]

I took a week off. I was burned out pretty badly.

Max effort bench

Bench half thumb length from smooth:
bar x 30
95 x 10
135 x 10
185 x 5
225 x 5
245 x 3
275 x 3
315 x 1
335 x 1
355 x 1
225 x 10
225 x 10
225 x 10

Pressdowns:
100 x 3 x 20

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

Mini band rear delts, 3 x 20

DB shrugs:
90's x 3 x 50

[Lones Green]

Max effort lower

Rack pulls just above mid shin with quad minis:
bar x 5
135 x 5
225 x 5
275 x 3
275 x 3
315 x 3
315 x 3
*belt*
365 x 3
405 x 1

Back raises:
BW x 20
+25 lbs of chain x 20
+50 lbs of chain x 20

DB rows:
75's x 20
115's x 40

CSR:
35 + mini band x 10
70 + mini band x 10
105 + mini band x 10

Sled drags:
6 trips with 375 pounds

Standing abs:
120 x 3 x 20

[Lones Green]

Speed bench

Speed bench against mini bands:
bar x 30
*bands*
bar x 5 - half thumbs
95 x 5
135 x 3
135 x 3
135 x 3
135 x 3 - thumb length from smooth
135 x 3
135 x 3
135 x 3 - pinky on ring
135 x 3
135 x 3

Overhead press:
95 x 20
95 x 20
135 x 15
135 x 15

Tate press:
35's x 3 x 10

Pressdowns:
light band x 2 x 50

Lateral raise:
20's x 10
30's x 10
40's x 10

[Lones Green]

Dynamic effort lower

Straight bar squats against black band in briefs:
bar x 5
*bands*
bar x 3
150 x 3
240 x 3
330 x 2
330 x 2
330 x 2
330 x 2
380 x 2
380 x 2
380 x 2
420 x 2
420 x 2
470 x 2

Reverse hyper:
4 plates x 10
6 plates x 10
6 plates x 10

Standing abs:
green x 4 x 20

Hip abduction:
purple x 3 x 20


This is the old school stuff that makes me strong. I'm probably going to do more of it next week.

[Coke]

Stick with the tried and true dude, looking great with that!

[Lones Green]

Max bench

Floor press thumb length from smooth:
bar x 30
95 x 10
135 x 8
185 x 3
185 x 3
225 x 3
225 x 3
245 x 3
245 x 3
265 x 3
265 x 3
275 x 3
275 x 3
300 x 1

Hit a little more volume, can't remember assistance.

Dynamic effort lower

Box squats against elitefts onyx bands in briefs:
bar x 3
145 x 3
235 x 2
325 x 2
415 x 2
*belt*
465 x 2
505 x 1
555 x 1
605 x 1
655 x 1 - this is a giant PR

Reverse hypers:
4 plates x 3 x 10

Band leg curls:
purple x 3 x 10

Standing abs:
120 x 3 x 20

[Lones Green]

Max bench

Bench, pinky on ring with doubled minis:
bar x 30
*bands*
bar x 5
95 x 3
135 x 3
186 x 3
205 x 3
225 x 3
245 x 1
275 x 1
*slingshot*
315 x 1
335 x 1
365 x 1

Incline DB:
50's x 20
55's x 20
70's x 20

DB rollbacks:
35's x 10
35's x 10
35's + mini band x 10
35's + light band x 10

Purple band pressdowns:
purple x 3 x 50

Band pull aparts:
mini x 3 x 20

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

DB shrugs:
75's x 3 x 20

Hammer curls:
40's x 3 x 10

[Lones Green]

Max effort lower

Block pull just below mid shin, sumo:
185 x 5
275 x 5
325 x 3
365 x 3
415 x 1
*belt*
455 x 1
505 x 1
545 x 1
595 x 1
635 x 1
655 x 1 20 lb PR

Extra wide sumo pulls:
185 x 5
185 x 5
235 x 5

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

GHR:
BW x 8
BW x 8
purple band x 8

Lying leg curls:
purple x 3 x 30

Standing abs:
green x 4 x 20

Sled drags:
300ish pounds x 6 trips of 30 yards or so

[Coke]

Digging the new PRs!!

[Lones Green]

Speed bench

Speed bench with fat bar:
bar x 30
95 x 10
135 x 10
185 x 3 - half thumb length from smooth
185 x 3
185 x 3
185 x 3 - thumb length from smooth
185 x 3
185 x 3
185 x 3 - pinky on ring
185 x 3
185 x 3

JM press:
115 x 3 x 10

Pressdowns, 3 x 20

Lateral raise:
25's x 15
30's x 15
35's x 15

Rear delt raise:
20's x 3 x 15

Front raise:
MM band x 3 x 20

Shrugs:
75's x 3 x 25

[Lones Green]

Dynamic effort lower

Box squats with Giant cambered bar:
bar x 5
160 x 3
250 x 3
*add purple band over plates and belt*
340 x 2
390 x 2
390 x 2
390 x 2
390 x 2
390 x 2
430 x 2
430 x 2
430 x 2
480 x 2
520 x 2
570 x 1

Speed pulls with doubled mini bands:
235 x 3 x 1
285 x 3 x 1
325 x 3 x 1

Hip abduction:
purple x 3 x 20

Standing abs:
green x 4 x 20

Real good session. This one took like an hour an 15 with 5 guys. Very little rest.

[Lones Green]

Max bench

Swiss bar floor press with all the chains:
bar x 30
135 x 5
185 x 3
225 x 3
245 x 3
265 x 1
275 x 1

Rack lockouts with fat bar and doubled monster minis:
225 x 5
315 x 5
315 x 5
345 x 2

Push ups in rack:
BW x 3 x 15

Seated rows with purple band through handle:
80 x 20
100 x 20
100 x 20

Rotator work on TRX:
BW x 3 x 10

DB shrugs:
55's x 3 x 20

[Lones Green]

Max effort lower

Speed pulls conventional off a 3 inch deficit:
135 x 5
135 x 5
225 x 3
275 x 1
275 x 1
275 x 1
325 x 1
325 x 1
325 x 1
350 x 1
350 x 1
350 x 1

Reverse hypers:
Doubled purple x 10
2 plates + bands x 10
4 plates + bands x 10

Back raise:
25 pounds of chain x 10
50 pounds of chain x 10
50 pounds of chain and 40 pound KB x 10

Hip abduction:
purple x 3 x 20

Goodmornings with SSB:
145 x 6
165 x 6
195 x 6

Standing abs:
90 x 10
110 x 10
130 x 10

[Lones Green]

Back/shoulders

Overhead press sitting on floor:
bar x 20
75 x 10
105 x 10
125 x 10
145 x 8

Arnold presses:
25's x 20
30's x 10
40's x 10

Lateral raises:
25's x 10
35's x 10
40's x 10
10's x 2 x 50

Front raise:
mini band x 2 x 25

Rear delt raise:
10's x 20
15's x 20
20's x 20

CSR:
1.5 plates x 10
2.5 plates x 10
3 plates x 10

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

DB shrugs:
90's x 3 x 20

Band pull aparts, 2 x 50

Ropes, 2 sets :30 seconds

[Coke]

Sessions are super Lones!