a Westside n00b's journey

[TommyBoy]

headin out for work tommy. see you at 6.

Oh s***!

ME Squat

so i started off thinking i was going to do oly squats. i did a few sets, and i switched over to my regular, wider stance.

Oly Squats, ATF:
barx10
135x6
185x6
225x6

Regular Squats:
285x6 (add knee wraps & belt)
315x6
335x6
385x4
405x1 (new PR!!!!)
410x2 (NEW PR!!!!)

**** d00d, you're absolutely kicking my ass on the squats.

[Bako Lifter]

Whoa, nice squats dude. 4 plates brother!!!!

[Lones Green]

tommy- haha thanks man, i was feelin it hard last night.

bako- yes!!! its a wonderful feeling.

[Lones Green]

DE Bench

DE bench:
barx10
135x2
135x2
135x2
155x2
155x2
155x2
185x2
185x2

JM press:
barx10
135x6
135x6

tricep pushdown:
stack for 2 x 6

power cleans:
barx6
95x6
135x6

cable row:
200 for 2 x 6


not a bad workout, i hadn't done power cleans since about junior year of high school, when i had weightlifting. gonna do DL's then thats gonna be it until next week. i've been taking a lot of naps lately, but i guess thats a good thing.

[TommyBoy]

power cleans:
barx6
95x6
135x6

good stuff, watch the deadlift go up now.

i've been taking a lot of naps lately, but i guess thats a good thing.

That's a great thing!

[Lones Green]

man i hope they make my deadlift go up! i'm going to start doing them more, plus giving DL's their own day.

[Lones Green]

DL's

Sumo. stacked 2 plates for each foot, not too high off the ground. raw diggity. boy do i need to work on these.


135x8
185x8
225x6
285x4
315x2
350x1
385x0 (miss, although i did move it about 5 inches off the ground)


DL's are my least favorite lift, because i am pretty bad at them. my squat is over 50 lbs more than my DL. i can't do more than about 365 off the floor. i got some chalk though, and that helped with these. not too sure how my gym is going to feel about the chalk, oh well, i was 1 of 5 people there on a saturday night, haha. what can i do to increase my DL? more speed work? rack pulls? bands or chains? eating more oreos? help!

[Clifford Gillmore]

OREOS brother! Take a vid of your next pull if you can, might just be a simple setup issue.


Nice F'N squats.

[Lones Green]

OREOS brother! Take a vid of your next pull if you can, might just be a simple setup issue.


Nice F'N squats.

thanks man. i'm really tall and have a gut, that could be the problem. i'm borrowing my friend's video camera soon, so the vid shouldn't be a problem.

[Clifford Gillmore]

Haa, I'm 6'3". Albiet I don't have a monster gut, but my waist is creeping up to 40" :/

[Lones Green]

Haa, I'm 6'3". Albiet I don't have a monster gut, but my waist is creeping up to 40" :/

i a m also 6'3. but i am around 300 pounds.

[TommyBoy]

DL's are my least favorite lift, because i am pretty bad at them.

hahahaahahahahaha, yeah this goes for me too!

[Lones Green]

ME Bench

Dead press w/static holds, pins set just a few inches off chest:
135x6
185x6
225x4
245x4
285x2

JM press:
135x6
175x6

BB rows:
barx10
95x6
135x6
185x6

power cleans:
barx10
95x5
135x5
155x3


quick workout, but good. ate mexican food before this workout, not my best idea. work and ME squats tomorrow

[Lones Green]

hahahaahahahahaha, yeah this goes for me too!

[Lones Green]

check out my first snack of the day:

2 scoops nitrean in milk, w/banana, strawberries, oats and PB
3 eggs
2 yogurts
bout a cup of cashews
1 gatorade
opti men multi
4 fish oil caps
400mg caffeine

i was abonormally hungry when i woke up for some reason, so i decided to eat all the carbs in the world. its alright though, my first meal of the day, and im about to go lift a bunch of water jugs.

[Lones Green]

Sassquatch (i'm sure guido's already thought of that one, i just thought of it on the way home and lol'd)

Squats:
barx10
135x6
225x6
285x6
315x5
385x5 (add belt)
405x1 (add wraps)
425x1
445x1 (NEW PR!)

i smashed last week's PR. the 410 felt easy, and i was pretty confident i could do more...so i just threw 2 10's on each side and went with it. pretty pumped. wasn't even going to do GM's after these, but i did plan to do them. heres what i did instead:

leg curls:
stack, 2 x 5

leg extension:
stack, 2 x 5

farmers walk:
90's about 50 yards
120's about 50 yards


after working today, and this, i'm toast. i've also been laying out every day to try to tan up for the beach, yes, i know, i'm gay. tomorrow is going to be a hard day at work, i have a few HUGE routes that i have to load up. DE bench tomorrow. i might do it during the day again, i went today at about 1, and i liked it pretty well.

[Chubrock]

Dude you're killing the squats. I saw you were worried about your pulling. Here's what I did to go from 315 to 365 in a couple of months and then 405 over the next couple.


DE DLs off of a platform. 8 x 1. The combination of the platform height and Chuck Ts put me about 3-4" above where I pull from the ground.

RDLs. Did a lot of rotating between a sumo stance and conventional stance.

Rack Pulls. Did a lot from a couple of inches below the knee. Once again rotated feet position a lot. Really worked on my lower back.

[Lones Green]

Dude you're killing the squats. I saw you were worried about your pulling. Here's what I did to go from 315 to 365 in a couple of months and then 405 over the next couple.


DE DLs off of a platform. 8 x 1. The combination of the platform height and Chuck Ts put me about 3-4" above where I pull from the ground.

RDLs. Did a lot of rotating between a sumo stance and conventional stance.

Rack Pulls. Did a lot from a couple of inches below the knee. Once again rotated feet position a lot. Really worked on my lower back.

thanks for the compliments man. i'm gonna try some of the stuff you said for pulling, i'll let you know how it goes.

[TommyBoy]

Nice snack, and nice squatting. You are really progressing man! Keep it up.

[Stumprrp]

squatting is flying dude

[dblockspky]

those are realll good squats man keep up that work.

[Lones Green]

tommy- thanks man, snacks > squatting

stump- thanks, i'm pretty pumped about it myself.

dblock- thanks for the kind words, and for stopping by.

[Lones Green]

DE Bench

Speed decline:
barx10
135x2
135x2
135x2
185x2
185x2
185x2
225x2
225x2

JM press:
135x5
155x5

cable rows:
160x6
200x6

front, side, and rear delt raises

also, at work today, i push pressed about 200 50 lb water jugs. i was sweatin hard.

[TommyBoy]

snacks > squatting

You said it man!

also, at work today, i push pressed about 200 50 lb water jugs.

Did you drink them too?

[Lones Green]

yes. 1000 gallons of water, i was feeling a bit bloated.