a Westside n00b's journey

[Lones Green]

ME squat/dl

done at cellblock...i'll be going there next week, and every other week after that to start hitting the heavy bands for 9 weeks

SSB on 12 inch box with foam, just in viking briefs:
bar x 3
135 x 2
185 x 2
225 x 2
225 x 3
275 x 2
315 x 2
365 x 2
315 x 5 x 2

didn't really realize how many sets i actually did...never done SSB before, it is weird and i don't like it too much. i'd rather go with the camber bar. i might as well not have worn the briefs, they give me almost nothing now. i'm ordering new ones tomorrow.

conventional DL's raw:
135 x 5
225 x 5
315 x 3 x 5

band abduction, doubled purple, 3 x 12

light reverse hypers, 3 x 10


totally drained after the workout and the drive. its costing me $75 to make it to cell block and back, its burning a hole in my wallet! i'm about to catch up on sleep this weekend. diet is still good and i was 299 pounds before my workout.

[Lones Green]

i also watched Jeff do reps of 5 with 525 on his 3rd set raw, and he had a few more to go. he deadlifts 755, guy is so strong.

[bigmoney]

awesome session lones!! Thats your first time with the SSB? Its a love hate relationship, ya know. LOL! Although it is pretty damn expensive, this sport is all about sacrifice and doing whatever it takes to get stronger. You're doing the right thing man. HOW long is the drive both ways?

[Ben Moore]

Nice work bud!

[Lones Green]

awesome session lones!! Thats your first time with the SSB? Its a love hate relationship, ya know. LOL! Although it is pretty damn expensive, this sport is all about sacrifice and doing whatever it takes to get stronger. You're doing the right thing man. HOW long is the drive both ways?

its about 2 1/2-3 hours one way, so around 6 hours total

[Lones Green]

bench

DB presses:
worked up to 90's x 5

also did some stuff with jay, lockout work and DB extensions

overall my shoulder help up okay. there is minor pain around my rotator cuff area, the DB pressing didn't hurt it at all. still planning on taking it easy for awhile until it feels 100%, and if it dosen't i've already talked to my sports doc about getting an appointment.

Fry was a nice guy, he took 635 to a 1 board for some singles...he had some good stories about Vlad staying in his 1 bedroom apartment while recovering from surgery. he can barely speak english, haha

[Lones Green]

also saw this guy in a shirt 2 sizes too big attempt to bench 585 and almost cut himself in half.

some people...

[Lones Green]

DE squat

stretching and foam rolling

DE squat on lowest box ever with foam, in viking briefs, straight weight:
135 x 3
225 x 3 x 2
275 x 3 x 2 w/doubled mini around knees

deep, paused power squats:
245 x 2 x 10
335 x 2 x 10

ukranian DL's:
50 # DB for 2 x 20

rev hyper light for 3 x 10

hangman abs, 3 x 10

20 min elliptical


probably a little much for DE day...its kind of turned into an assistance day

[Lones Green]

DE bench

stretching and foam rolling

standing OHP:
bar x 8
95 x 5
95 x 5
135 x 5
135 x 5
135 x 5

green band pushdowns, 3 x 10

kroc rows:
75 x 20
120 x 20

face pulls, 3 x 10

purple band pull aparts, 3 x 10


lifted with a guy named mark ferris today. very cool guy, and very strong. he's in town visiting his sister, he lifts with chris clark. he gave me some good tips and assured me i was on the right path doing what i'm doing now. he'll be at the sept 13th meet, and he said he'd call my depth if i need it. we talked forever after lifting, before i knew it there was no time for cardio. i will walk the dog tonight and pick back up on it 3x a week next week, as i really think it helps out with my air.

here's a vid of mark...

Video

[Ben Moore]

Looks like a great guy to have in your corner! You're doing the right things in aligning yourself with stronger people with experience. It's going to make you that much stronger that much faster.

[Lones Green]

thanks buddy!

my viking briefs came today. these are cut way higher than my old ones. my belt will fit over them fine, so they won't be uncomfortable to train in without a suit over them. i'm also going to cell block tomorrow to start a band squat cycle (every other week, adding tension) and we're going to start with just choked blues, then the next 2nd week we'll add purples, then we'll add greens...i'm just glad i'm not going to be squatting against 2 blues on each side...i will be there to spot, but thats the week i plan on hitting my opener with straight weight and no box. tomorrow i will have my suit on for sure, possibly put the straps up. i have yet to put them up, thats something i need to get to, haha

[Lones Green]

oh and also, did it amaze anyone else how fast he went up with 650?

[Dave Schwab]

That guy needs to put some weight on the bar. Even the 800 looked easy for him!

[Ben Moore]

That guy needs to put some weight on the bar. Even the 800 looked easy for him!

Agreed

[lil' power]

I thought you two were enjoying the conversation a little too much...

Now I have some work to do on my bench form...you gotta make me stick to it...and I'm goin' try to move my grip out a little each week....

(I think I'm saving my training sessions for later...this week working w/Jay, you and Mark just syked me up too much...I can't give this PL'ing up!)

[Lones Green]

i think you are making the right move! with a 6 inch ROM on the bench i have no doubt in my mind you can put up some sick numbers. if your shoulders start hurting there's always your shirt...

it was kind of cool having someone explain the exact same ideas i keep trying to convey to you and donna.

[barracuda]

good work in here - keep on keepin on

[Lones Green]

good work in here - keep on keepin on

thanks man! feel free to stop by anytime.

[Lones Green]

ME squat

competition stance box squats, done on 14 inch box (which is my depth), and choked blues:
*viking briefs*
bar x 5
bands x 3
135 x 2
185 x 2
*belt*
225 x 3 x 2
*pro suit bottoms*
275 x 1
*light knee wrap, APT ZRV's, 3m*
315 x 1
365 x 1

these all moved very well. if i hadn't done 500 sets i would have tried 405.

speed pulls in briefs:
135 x 3
225 x 3
315 x 5 x 1

reverse hypers:
2 plates x 2 x 10
4 plates x 2 x 10

hangman abs w/green, 3 x 10


session was done @ Cell Block. the energy tonight was great, and the ball busting was up to par as always. i did a better job at keeping my knees out as well. seated goodmornings at home next week, then straight weight at cell block the next week.

[Lones Green]

extra

did my normal daily full body stretching routine, green band GM's, low back work with bands, ankle work with bands, tennis ball work, band pushdowns, i was feeling stiffer than normal so i got some blood flowing.

[Lones Green]

ME bench

stretching and foam rolling

reverse band bench:
135 x 5
185 x 2
225 x 2
275 x 1
315 x 1

feels good having weight back in my hands, its been awhile...i'll get the bench back up soon enough!

DB transition presses Fry showed me:
45 x 10
50 x 10
65 x 10

rolling DB ext:
35 x 10
45 x 10
60 x 10

kroc rows:
75 x 20
120 x 20

rickshaw shrugs:
225 x 2 x 10
315 x 10
405 x 10

20 min elliptical


okay workout on a lazy sunday.

[Lones Green]

DE squat

stretching and foam rolling

DE squat, parallel box w/viking briefs, all sets done with greens & doubled mini's choked around a DB and the rack:
bar x 3
135 x 3 x 2
185 x 3 x 2

suitcase deads:
65 x 8 each side
85 x 8 each side

don't have to use weight for these to hurt..haha

box jumps w/feet on foam from starting position:
12 in box x 10
15 in box x 8 +35 lbs
15 in box x 8 + 60 pounds

been awhile since i've done these

revese hypers, light, 3 x 10

ghetto back attack, 3 x 10

20 min elliptical

[Dave Schwab]

DB transition presses Fry showed me:
45 x 10
50 x 10
65 x 10

Sounds interesting, can you describe these?

[Lones Green]

Sounds interesting, can you describe these?

http://youtube.com/watch?v=BLF9JW8pq6A&feature=related

check out around 0:36 in that video. its kind of just a mimic shirted bench, elbows in at the bottom, with a wide lockout.

[Ben Moore]

http://youtube.com/watch?v=BLF9JW8pq6A&feature=related

check out around 0:36 in that video. its kind of just a mimic shirted bench, elbows in at the bottom, with a wide lockout.

I'm going to do these tonight at the Y so I have multiple people coming up and telling me I'm doing them wrong. It will be monumental...