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Thread: a Westside n00b's journey

  1. #2501
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Denial ain't just a river in Africa

    Oh, you are asking for it tomorrow! Come prepared to throw down...LOL.
    Last edited by Donnajo; 04-11-2009 at 05:26 PM.

  2. #2502
    GFH Lones Green's Avatar
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    DE Squat/DL

    Speed squats, 14 in box, greens choked around rack & a DB:
    *huge briefs*
    bands x 5
    135 x 2
    135 x 2
    225 x 2
    225 x 2
    275 x 2
    275 x 2

    Seated GM's off awkward bench:
    bar x 10
    135 x 6
    225 x 6
    225 x 6
    135 x 6

    Pull throughs:
    70 x 10
    80 x 10
    stack x 10

    Standing calf raises, 3 x 15

    Leg curls:
    135 x 10
    180 x 10
    200 x 10

    Foam roller abs, 3 x 15

    Abductor machine:
    80 x 10
    100 x 10
    stack x 10


    Now its time to eat myself sick. Happy Easter!
    Last edited by Lones Green; 04-12-2009 at 12:20 PM.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
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  3. #2503
    Senior Member SELK's Avatar
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    Been reading through your training log, looks like you are making some great progress.

    What is the point of the seated goodmornings? I see them mentioned but can hardly even picture it in my head?
    960/530/749 @ 242
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  4. #2504
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    ^ lol just try it in your chair and see firsthand what it feels like.

  5. #2505
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    Been reading through your training log, looks like you are making some great progress.

    What is the point of the seated goodmornings? I see them mentioned but can hardly even picture it in my head?
    Video


    Enjoy

    They are a great lower back movement. Try touching your chin to the bench with the lighter weights...
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #2506
    GFH Lones Green's Avatar
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    Guy called into work sick yesterday with a stomach virus. My stomachs been feeling like its been trying to digest a tire since yesterday...

    Needless to say, I'll be the guy walking around with a gallon of bounce back today
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #2507
    Breaker of Skulls Guido's Avatar
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    Whoah. Those seated GM's look, uh, potentially painful. Do you ever worry about the bar rolling over your head when you try to touch your chin to the bench?
    5'9" 195 lbs
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    SN 209x1 C+J 250x1


    My Training Journal
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  8. #2508
    Westside Bencher Travis Bell's Avatar
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    Yeah I probably wouldn't quite do them like Hannah did. If you get any sort of weight on your back, that's going to be a little difficult.

    It's easier to do them off a box so the bench doesn't get in the way of your midsection and chest.


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  9. #2509
    GFH Lones Green's Avatar
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    Quote Originally Posted by Guido View Post
    Whoah. Those seated GM's look, uh, potentially painful. Do you ever worry about the bar rolling over your head when you try to touch your chin to the bench?
    I only touch my chin to the bench with the bar or 135, so not quite. Any more weight, and yes, I'd be worried haha
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  10. #2510
    GFH Lones Green's Avatar
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    extra workout @ school

    TKE's, 2 x 20 each leg

    Heavy hangman cable abs, 3 x 10

    Hyperextensions:
    BW x 10
    +30 lbs x 10
    +50 lbs x 10

    Calf raises, 3 x 10

    *10 min on bike*
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  11. #2511
    GFH Lones Green's Avatar
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    DE bench

    Speed bench w/DBL'd minis:
    bar x a lot
    bands x 3
    95 x 3
    95 x 3
    115 x 3
    115 x 3
    135 x 3
    135 x 3
    135 x 3

    DB press:
    55's x 20
    60's x 15
    70's x 10

    JM press:
    *micro minis*
    bands x 15
    85 x 8
    85 x 8
    85 x 8

    Went real deep with these, felt good

    Tate press:
    35's x 10
    35's x 10
    35's x 10

    1 arm DB row:
    100's x 8
    100's x 8
    100's x 8

    *MM band pull aparts in between DB row sets*

    Lateral raise:
    35's x 10
    35's x 10
    35's x 10


    Not much to say. Going to straight weight for the next few weeks with my speed bench, my elbows and shoulders are going to start bothering me here soon if I don't.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  12. #2512
    WiMarine88 wimarine88's Avatar
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    Great stuff in here! How do you like the westside template? I only ask because I implemented that as my workout as well and absolutely love it. Keep up the great work!
    Squat - 450
    Bench - 325
    Dead - 570

    BW - 210
    BF - 13-14%


    http://www.wannabebig.com/forums/sho...d.php?t=121686

  13. #2513
    GFH Lones Green's Avatar
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    Quote Originally Posted by wimarine88 View Post
    Great stuff in here! How do you like the westside template? I only ask because I implemented that as my workout as well and absolutely love it. Keep up the great work!
    Love it, its gotten me this far.

    My weightlifting teacher told us we had to "change" something in our routines to improve muscular stimulation and of course my hand shot up. I had to explain to her how westside works and how its pretty much always changing after class.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #2514
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Love it, its gotten me this far.

    My weightlifting teacher told us we had to "change" something in our routines to improve muscular stimulation and of course my hand shot up. I had to explain to her how westside works and how its pretty much always changing after class.

    You just could not contain yourself could you.... Maybe you should direct her to the westside website and their articles...

  15. #2515
    GFH Lones Green's Avatar
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    Quote Originally Posted by Donnajo View Post
    You just could not contain yourself could you.... Maybe you should direct her to the westside website and their articles...
    We had to pick an article and summarize and give our opinion about it, so I picked Lou's, "Lower back training," I ended up writing 6 pages.

    She's always talking about the lower back is why I picked that one, when I got it back all it said was "very informative...but a bit too advanced."
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  16. #2516
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    We had to pick an article and summarize and give our opinion about it, so I picked Lou's, "Lower back training," I ended up writing 6 pages.

    She's always talking about the lower back is why I picked that one, when I got it back all it said was "very informative...but a bit too advanced."

    Advanced for whom? LOL.......SHE probaby did not understand it....

  17. #2517
    Always listening & learnin lil' power's Avatar
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    Quote Originally Posted by lonesXedge View Post
    We had to pick an article and summarize and give our opinion about it, so I picked Lou's, "Lower back training," I ended up writing 6 pages.

    She's always talking about the lower back is why I picked that one, when I got it back all it said was "very informative...but a bit too advanced."
    Hope you got an A+ then!!!! Oh, can I read it, I'll probably learn something..
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  18. #2518
    GFH Lones Green's Avatar
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    Quote Originally Posted by lil' power View Post
    Hope you got an A+ then!!!! Oh, can I read it, I'll probably learn something..
    Yeah, she kept the article though LOL
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  19. #2519
    GFH Lones Green's Avatar
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    extra workout @ school

    DB bench:
    30's x 12
    30's x 12
    30's x 12

    Panora pressdowns:
    50 x 12
    50 x 12
    50 x 12

    Pulldowns:
    100 x 10
    100 x 10
    100 x 10

    Pec dec:
    50 x 10
    50 x 10
    50 x 10

    stretching
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  20. #2520
    GFH Lones Green's Avatar
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    ME Squat back @ Cell Block

    Decline situps:
    BW x 15
    +30 lb KB x 10
    +30 lb KB x 10

    17 in Cambered bar box squats, 14 in box:
    *briefs*
    bar x 3
    135 x 3
    225 x 3
    275 x 3
    315 x 2
    365 x 2
    405 x 1
    *suit bottoms*
    455 x 1
    495 x 1

    Had the big collars on and the Cambered bar weighs something like 62 pounds, so add that

    Chain suspended SSB GM's, waist height, no gear:
    bar x 8 close
    bar x 8 wide
    135 x 5 close
    135 x 5 wide
    185 x 5 wide
    185 x 5 wide
    185 x 5 wide

    Had the big collars on for these as well

    Reverse hyper:
    2 plates x 10
    3 plates x 10
    4 plates x 10

    Situps:
    +40 lb KB x 10
    +40 lb KB x 10
    +40 lb KB x 10


    Good session tonight, kept up with the crew because they all quit early. Brent had some surgery on his wrists so he called it at 5 plates (not supposed to be lifting for 3 more weeks, LOL) and Keith went 7 plates I think. I had one more left in me, but Brent said to shut it down and do some GM's. Next time I do these I'll do triples and move up in weight a bit. It was the first time I'd done em like that so they were a bit awkward. I need to do more good mornings
    Last edited by Lones Green; 04-17-2009 at 03:12 AM.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  21. #2521
    Go Bears Pete22's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Video
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  22. #2522
    GFH Lones Green's Avatar
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    ME bench

    BW: 305

    Bench:
    bar x a lot
    135 x 5
    185 x 3
    225 x 1
    *add 3 board*
    275 x 2
    295 x 1
    *add super phenom that smells AWFUL*
    315 x 3
    335 x 1
    365 x 1
    385 x 1
    405 x 1

    Called it there. Most looked pretty decent, the 405 was pretty sloppy. Had some more in the tank but the goal for today was just remembering how to bench in the shirt, LOL

    DB press:
    60's x 8
    75's x 8
    85's x 8

    Tate press:
    35's x 10
    40's x 10
    45's x 10

    Cable rows w/quad purple through the handle:
    100 x 10
    120 x 10
    120 x 10

    Shrugs:
    135 x 20
    225 x 10
    275 x 10
    *straps*
    315 x 10
    365 x 10
    225 x 30

    Panora pressdowns:
    50 x 12
    50 x 12
    50 x 12


    I'm feeling strong right now and put some good form work in today in the shirt. I think next week I'll go 2 board and take a weight to a 1 board, then the next week try and touch something. After that, more raw stuff for awhile...I need form work in the shirt though for sure, elbows and shoulder blades are feeling decent. I just need to work on hitting my groove perfect every time.

    Don't ask why I did so many shrugs, I felt like being Panora today.

    Shirt fit a little tighter, I feel like I'm gaining a bit. I've been drinking bounce back + a bit of gatorade for some flavor and I feel great. I feel pretty good after that session, not as toasted as I normally do. I'll keep this up for awhile!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  23. #2523
    GFH Lones Green's Avatar
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    Felt like I got my shoulder blades together hard today, so I took a pic to see if there's any evidence...
    Attached Images Attached Images
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  24. #2524
    Go Bears Pete22's Avatar
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    Nice benching man... that reminds me, gotta get back in the shirt soon. Definitely looks like you were squeezing the hell out of your shoulder blades!
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  25. #2525
    Senior Member Sidior's Avatar
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    Nice work shirt work man. Damn you did pinch those ****ers tight!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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