a Westside n00b's journey

[Dave Schwab]

Well bands in general are going to lock you into a specific groove, one that doesn't exist when you free squat. That's one issue that guys have with the circa max leading up to a meet, even guys with a ton of experience, that you've relied too much on accomodating resistance for the "weight" and are locked into a groove with the bands. You'll see some guys drop the bands a few weeks out and take a heavy straight-weight single 2 weeks out, whereas the standard circa max has you using bands 2 weeks out. I don't have enough experience either way to know what works best for me.

[Donnajo]

i thought you were, i texted you. i was thinking about coming and eating mcdonalds while you squatted

I texted you back, did not get it til I got to the gym though.You should have! Of course, vicki and I would have had to kill you for eating mickey D's. LOL

I hit 245 on my squat. I think I need to make bigger jumps going up now because I am fatiquing myself too much. Will post workout in journal.

[Lones Green]

ME bench

*foam rolling, dynamic warmup, 50 mini band pushdowns*

5 board:
bar x 8
135 x 5 (full range)
185 x 3
225 x 3
275 x 2
295 x 2
315 x 1
335 x 1

2 board:
185 x 3
225 x 2
245 x 1
265 x 1

rolling DB extensions:
40's x 10
55's x 10
65's x 10

kroc rows:
70's x 20
110's x 20
160's x 10 (straps)

h-rolls:
25's x 3 x 10

20 min elliptical

*static stretching*


holy volume batman. i think i would have been good for 365 on the 5 board...i knew i had to take a weight with the 2 board, so i went on to it. 265 was no struggle on the 2 board, though it was 20 lbs heavier than last week, and by the end of the 2 board i was feeling super gassed. everything else felt good, i will order my shirt tomorrow from Inzer.

[Travis Bell]

Atta boy! Now thats what I like to see. Good bench workout right there.

[Lones Green]

Atta boy! Now thats what I like to see. Good bench workout right there.

i was ready to lay down after the DB rows, haha.

[Dave Schwab]

Getting a Rage X or Phenom?

[Lones Green]

Getting a Rage X or Phenom?

Phenom. since my bench is so low it should make it easier to touch in.

[Lones Green]

DE squat

speed squats in viking briefs, 14 inch box:
bar + DBL'd mini & choked purple x 2
135 + DBL'd mini & choked purple x 3 x 2
185 + DBL'd mini & choked purple x 1 x 2
185 + DBL'd mini, choked mini, & choked purple x 2 x 2

who knows what the tension was on these...slowed down a bit at the end

ghetto belt squats:
1 plate x 10
2 plates x 10
3 plates x 10

band GM's:
blue x 10
blue + green x 10
blue + green + purple x 10

decline situps:
25 lb plate x 10
35 lb plate x 2 x 10

20 min stepmill


pretty good workout, for the ghetto belt squats we used a dip belt and 2 14 inch boxes. still feeling good, not overtrained, even after yesterday. i'm off to the grocery store, then to order my shirt.

[Lones Green]

ordered my shirt...2-3 weeks then it will be ready to ship.

size 60 custom super phenom, super collar with the neck scooped 2 inches...full open back with 1 peice of velcro

lets just hope it fits perfect so i can have as much time as possible in it before the meet...

[Travis Bell]

sounds about right! PM me when you get it and we'll go over how to break it in. It won't take long, but if you do it right, you'll get tons of pop out of it if you do it right.

[Sidior]

Your squatting is getting ridiculous in here!

[Lones Green]

sounds about right! PM me when you get it and we'll go over how to break it in. It won't take long, but if you do it right, you'll get tons of pop out of it if you do it right.

will do. thanks!

[Lones Green]

Your squatting is getting ridiculous in here!

its getting there. thank you.

[Chubrock]

Hell yea, nice squatting bro.

[lil' power]

sounds about right! PM me when you get it and we'll go over how to break it in. It won't take long, but if you do it right, you'll get tons of pop out of it if you do it right.

This should be fun! Anytime you need pics/videos, let us know. I'm hoping we don't need 3 people to pull this one on him...

[Donnajo]

This should be fun! Anytime you need pics/videos, let us know. I'm hoping we don't need 3 people to pull this one on him...

LOL! I did not even think about him getting into his squat suit. It should be just as entertaining as the deadlift suit. I will remember to keep batteries fresh in my camera.

[Guido]

This should be fun! Anytime you need pics/videos, let us know. I'm hoping we don't need 3 people to pull this one on him...

Lucky you, lones!

BTW, how much do you think the doubled mini's + choked purple adds to the weight on the bar?

[Travis Bell]

haha, nah this should be much easier. It should be crazy tight the first couple times, but once he breaks it in it'll fit like a glove.

down the road, once we get him in some more serious squat gear, he'll be able to put that on himself as well....well almost LOL

[Lones Green]

haha, nah this should be much easier. It should be crazy tight the first couple times, but once he breaks it in it'll fit like a glove.

down the road, once we get him in some more serious squat gear, he'll be able to put that on himself as well....well almost LOL

yeah, the fact that its open back should make it somewhat easy to get on...knock on wood

i've had a pair of ace briefs on before, they were 2 sizes too big and worn out, they ate my legs up and after just about not being able to move with 135 i asked myself why i was still in them. so i took them off and got back into my huge viking briefs, LOL.

the legs fit so tight in those ace briefs

[Lones Green]

Lucky you, lones!

BTW, how much do you think the doubled mini's + choked purple adds to the weight on the bar?

you know i was thinking about this a bit later in the day and i say it was something like this, Travis can probably give you a bit more specific number:

choked purples: ~100 lbs @ top (my purples are kinda old)
DBL'd minis: ~120 lbs @ top (could be more, these were new and i'm tall)
choked minis: ~50 lbs @ top (these were old)

so those total about 250-270 lbs, without the choked minis 200-220. the tension was significantly lower in the bottom, my old choked minis almost went limp.

the reason i use so many mini bands and weird band combinations is because i squat with 2 others that need to squat with the doubled minis, so i just choke bands and loop em over the bar, in addition to the doubled minis to create more tension when its my turn. it makes things easier and move a lot quicker.

[Lones Green]

LOL! I did not even think about him getting into his squat suit. It should be just as entertaining as the deadlift suit. I will remember to keep batteries fresh in my camera.

the deadlift suit was a huge bitch to get into. i've gained ~3 lbs since i last put it on, plus i want to try and get it over my vikings on Thursday, we'll see how that goes. i might end up duct taping my briefs to my legs. my pro squatter is tight in the legs with my briefs on, but other than that, its a size too big. the velcro helps with that a lot.

big briefs + small deadlift suit = a headache

[Lones Green]

This should be fun! Anytime you need pics/videos, let us know. I'm hoping we don't need 3 people to pull this one on him...

you saw Jason Fry when he was here...it was nothing getting that thing on him! thats one thing i'm looking forward to with a bench shirt.

[Lones Green]

Hell yea, nice squatting bro.

thanks Chubs

[Travis Bell]

Ace briefs are no joke anyways. Many guys just don't like them

[Lones Green]

Ace briefs are no joke anyways. Many guys just don't like them

all i've used are vikings, and i've never had a pair that fit good, LOL