a Westside n00b's journey

[Travis Bell]

You know, I can't help but smile when I read this. It's pretty clear you learned a ton at this meet and it's really great that you have a meet in about 5 weeks where you can put it all together. I really think you did the smart thing by doing this meet and figuring out what you need to do. You'd rather work that stuff out at this meet rather than have it show up in March right? LOL

Good work Lones. You got the motivation need now. I look forward to seeing how you do at Nashville

[Sidior]

Bummer about the squats, but that is one sexy deadlift. Nice work bro!

[Donnajo]

You know, I can't help but smile when I read this. It's pretty clear you learned a ton at this meet and it's really great that you have a meet in about 5 weeks where you can put it all together. I really think you did the smart thing by doing this meet and figuring out what you need to do. You'd rather work that stuff out at this meet rather than have it show up in March right? LOL

Good work Lones. You got the motivation need now. I look forward to seeing how you do at Nashville

Great observation Travis! ....

[Pete22]

Nice job on the deads buddy. I'm sure you'll fix what you need to on the squats and be ready for March.

[Lones Green]

Thanks guys. I know what I need to do, now I just have to do it

[Pete22]

Are you going to stick with that 525 opener for March?

[Lones Green]

Are you going to stick with that 525 opener for March?

I'm thinking of opening in possibly just briefs at 500 then putting the suit on and going 550, then 600 or something like that

[Donnajo]

Thanks guys. I know what I need to do, now I just have to do it

And you will!!

[Lones Green]

This was my first attempt at 525:

Video

My last attempt at 525:

Video

475 dead:

Video

500 dead:

Video

530 dead:

Video

[Lones Green]

That first squat wasn't too high, but with me leaning forward I'm losing a lot of drive. If I can just fix that s***, everything will come a lot easier

[Travis Bell]

Good videos Lones!

LOL Brent cracks me up, pacing behind you while you set up to pull. Those pulls all looked solid, but that 530, was just flawless dude. Nice nice work.

You exactly right on your squat too. It's really not a strength issue at all. In fact, IMO you're sittin right around 600, but your technique is holding you back just a little, but it sounds like you know what to do. I'm sure it'll help having Brent call you at the ProAm

[Pete22]

Damn, that first squat didn't look bad at all (the vid angle is tough), did you get 3 reds on that one? Those deads were a joke, you've definitely got 50+ more pounds in you for March.

[Lones Green]

Good videos Lones!

LOL Brent cracks me up, pacing behind you while you set up to pull. Those pulls all looked solid, but that 530, was just flawless dude. Nice nice work.

You exactly right on your squat too. It's really not a strength issue at all. In fact, IMO you're sittin right around 600, but your technique is holding you back just a little, but it sounds like you know what to do. I'm sure it'll help having Brent call you at the ProAm

Haha, man he helps me out so much.

I have a few things I need to work on. Something I think will really help me stay upright is holding my air in my belly instead of my face. I have another beautiful busted blood vessel in my eye, LOL

[Lones Green]

Damn, that first squat didn't look bad at all (the vid angle is tough), did you get 3 reds on that one? Those deads were a joke, you've definitely got 50+ more pounds in you for March.

I'm not sure what it was, haha. I always get really light headed after squats and I usually either know if it was good or not, or ask someone.

You can see I went down just a couple more inches on the 2nd then the first, and that lean messed me all up. It got worse as I got closer to the hole.

[Big o Boy]

Man... that first squat has me wondering what they called you on. I saw you lose your sitting back force for a second (maybe they called a hitch?), but I thought the depth looked okay even with the video angle. Unless they call like USAPL, does.

Nice deadlifting. Definitely have strength on the squat, just hit that form. Wish me luck this weekend, I'll get some videos up of my attempts, too.

[Lones Green]

Man... that first squat has me wondering what they called you on. I saw you lose your sitting back force for a second (maybe they called a hitch?), but I thought the depth looked okay even with the video angle. Unless they call like USAPL, does.

Nice deadlifting. Definitely have strength on the squat, just hit that form. Wish me luck this weekend, I'll get some videos up of my attempts, too.

The judging was really tight. I think one of the judges said I was an inch high.

good luck bro. Too bad its not squat/bench/deadlift/shrug.

[Big o Boy]

The judging was really tight. I think one of the judges said I was an inch high.

good luck bro. Too bad its not squat/bench/deadlift/shrug.

I know!! ROFL...

[Donnajo]

Good job at the meet Lones.....looking forward to watching you rock the march meet!!!! I am even willing to drive alone to watch you lift!!!! still working on mitchell to ride with me though. LOL.

[jbrin0tk]

Hey bud, I know I'm a little late, but congrats on the DL PR. As everyone else said, they really looked solid! I do the same thing as you with my squats; the closer I get to the hole, I start to learn more. I hope you kick some tail at the March meet!

[Lones Green]

Hey bud, I know I'm a little late, but congrats on the DL PR. As everyone else said, they really looked solid! I do the same thing as you with my squats; the closer I get to the hole, I start to learn more. I hope you kick some tail at the March meet!

Seems to be something taller guys battle with. I appreciate it!

[Lones Green]

Extra workout @ school

*10 min on bike*

Hip adduction:
stack x 3 x 10

Hip abduction:
stack x 3 x 10

TKE's, 2 x 20 each leg

Decline situps, 3 x 10 BW

Calf raises, 3 x 10


Funny story...kid asks me for a spot on the pseudo smith machine/power rack hybrid thing. He is 6'9 and 160 lbs. He's benching 155 for some reps, fails on his 4th one and I help him. Didn't really think anything of it, as I was walking away he says
"Hey I'm on steroids"

So I freeze dead in my tracks thinking this is my entertainment for this period. I say, O RLY? and he proceeds to tell me its a "legal steroid," I don't even know the names of the companies that make them. Its a pro-hormone or a ph or something like that. Told him he'd probably be better off eating a steak every 3 hours, and would probably even come out cheaper. LOL

He proceeded to ask me if I was on steroids...I pulled pop tarts out of my bag and told him they were the secret to getting huge.

[Lones Green]

DE Bench

Speed bench, various grips, straight weight:
bar x a lot
95 x 3
95 x 3
135 x 3
135 x 3
155 x 3
155 x 3
165 x 3
165 x 3

Kept good form and good speed on all of em'

DB press:
50's x 12
60's x 10
70's x 10

Rolling DB extensions:
40's x 3 x 10

Tate presses:
30's x 10
35's x 10
40's x 10

One arm DB row, strict form:
90's x 8 (fat handle)
100's x 8 (fat handle)
130's x 8 (used some calf drive with these towards the end)

Bell rows on CSR:
1 plate x 10
2 plates x 10
2.5 plates x 10

Reverse pec dec:
90 x 10
105 x 10
135 x 10

Monster mini band pull aparts in between pec dec, 3 x 12

Hammer curls:
40's x 10
45's x 10
50's x 10

*10 min stepmill*


Done in just over an hour...I feel fresh, elbows are still a bit sore but nothing unexpected, that ice can't take care of. These speed bench sessions are really helping raise my GPP.

Back to Cell Block Thursday, we're doing some hellish band tension that Keith insists I join them in. Either way I'll probably be 3 or 4 inches shorter post-squatting.

[Pete22]

"Hey I'm on steroids"

Wow. That's hilarious. Maybe that was his icebreaker to try and get you to be his workout partner, lol.

[Lones Green]

Wow. That's hilarious. Maybe that was his icebreaker to try and get you to be his workout partner, lol.

This could be it, haha. Have you seen my workouts in there though? I don't think I've picked up anything heavier than a 30 lb DB, LOL

[Lones Green]

http://www.southernpowerlifting.com/...hp?topic=403.0

My name's between AJ's and Tony's...