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Thread: a Westside n00b's journey

  1. #2601
    GFH Lones Green's Avatar
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    DE bench

    Speed bench, various grips, DBL'd minis:
    bar x a lot
    bands x 3
    95 x 3
    115 x 3
    135 x 3
    135 x 3
    135 x 3
    145 x 3

    JM press:
    *bands still on*
    bar x 10
    85 x 10
    *bands off...too much bands, haha*
    95 x 10
    115 x 10
    135 x 10

    DB press:
    30's x 30
    50's x 10
    65's x 10

    1 arm DB row, strict:
    80's x 10
    90's x 10
    100's x 10

    *supersetted with*

    Vertical CSR:
    135 x 10
    225 x 10
    275 x 10

    Face pulls:
    50 x 10
    60 x 10
    70 x 10

    Rear delt raise, lying on bench:
    20's x 10
    25's x 10
    30's x 10

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

    Had a shake, came home and did this in the wet grass

    Sled pulls, 6 trips

    Walking tricep extensions, 4 trips

    Low rows, 2 trips

    High rows, 2 trips

    Sled pulls with more weight, 2 trips
    23 years old
    6'3, 308 lbs

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

  2. #2602
    Risk10k Clifford Gillmore's Avatar
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    Solid session brah! Its cool when you finished your DE bench more ****ed than ME lower!


    I bet the JM's were damn hard to control after you took the bands off!

  3. #2603
    Getting stronger Donnajo's Avatar
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    Lones, your speed bench was wicked fast today! Good job!

    So weird you pulled the sled because I was going to ask if you wanted to do the sled today but I had to get home to be there for the dishwasher repair man.....

  4. #2604
    GFH Lones Green's Avatar
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    Quote Originally Posted by Risk10k View Post
    Solid session brah! Its cool when you finished your DE bench more ****ed than ME lower!


    I bet the JM's were damn hard to control after you took the bands off!
    I'm going to feel pretty beat up after ME lower this week, if I do what I have in mind!
    23 years old
    6'3, 308 lbs

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

  5. #2605
    GFH Lones Green's Avatar
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    Quote Originally Posted by Donnajo View Post
    Lones, your speed bench was wicked fast today! Good job!

    So weird you pulled the sled because I was going to ask if you wanted to do the sled today but I had to get home to be there for the dishwasher repair man.....
    Yeah I've been storing it in my backyard because doing it on anything but grass is too easy for me

    So until I get more weight, the grass it is!
    23 years old
    6'3, 308 lbs

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

  6. #2606
    Westside Bencher Travis Bell's Avatar
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    Hey, if you're looking for something to flip (you mentioned a tree?) a buddy of mine just got a telephone pole and cut it down a little shorter. He's kinda nuts though LOL

    Have you tried putting sand bags on your sled for more weight?


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  7. #2607
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Hey, if you're looking for something to flip (you mentioned a tree?) a buddy of mine just got a telephone pole and cut it down a little shorter. He's kinda nuts though LOL

    Have you tried putting sand bags on your sled for more weight?
    LOL, the tree is a pine tree, it would get real messy...I'll be covered in sap tomorrow

    I saw an old telephone pole on the side of the road awhile back, but it was covered in staples from yard sale signs and what not

    Sandbags is a great idea. On lower body days I need more weight, what I have now is fine for getting some blood into my hams and everything I do for upper body.

    They're cheap too, I'll have to look into that
    23 years old
    6'3, 308 lbs

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

  8. #2608
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    Good work today, Lones. I tried pulling the sled on grass once and it was epic, lol. Do you use it as a conditioning tool or more for strength/extra volume? Though I guess either way you use it counts as a conditioning tool, haha.

  9. #2609
    GFH Lones Green's Avatar
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    Just as some extra work and to raise my GPP. Like I said, with some more weight, pulling it after my ME lower days would be brutal and would probably build some good strength in my hams.
    23 years old
    6'3, 308 lbs

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

  10. #2610
    GFH Lones Green's Avatar
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    ME Squat/DL @ awkward gym

    Hangman abs:
    blue x 3 x 10

    Straight weight squats, 14 in box:
    135 x 5
    225 x 5
    *loose briefs & belt*
    315 x 3
    365 x 2
    405 x 2
    455 x 1
    *suit bottoms*
    495 x 1 high
    495 x 1 high
    405 x 2
    405 x 2
    405 x 2

    Rack pulls against quad minis, conventional, same pin as last time:
    bands x 3
    135 x 3
    *belt*
    225 x 3
    275 x 1
    335 x 1 (20 lb PR)

    Lying leg curls, some weight, 3 x 10

    Purple band abduction, 3 x 10

    Hangman abs:
    blue x 3 x 10


    Squatted on the outside of a power rack, smashed my fingers a few good times and lacked the confidence of having 300 lb men spotting me. All in all, it wasn't too bad of a session. Just trying to keep weight on my back and keep my strength maintained at home, then really push it at cell block.

    Form felt okay, I still am leaning in the hole a little, but I didn't feel my butt come up before the rest of my body...I think it takes a little more weight for me to start doing that
    23 years old
    6'3, 308 lbs

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

  11. #2611
    Westside Bencher Travis Bell's Avatar
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    Nice pulling!

    I've mashed my fingers before doing that as well. Really hurts


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  12. #2612
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Nice pulling!

    I've mashed my fingers before doing that as well. Really hurts
    Yeah, its turning black as we speak, haha
    23 years old
    6'3, 308 lbs

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

  13. #2613
    Senior Member Sidior's Avatar
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    Strong workout. Pulling against the quads is always nuts!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  14. #2614
    GFH Lones Green's Avatar
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    Quote Originally Posted by Sidior View Post
    Strong workout. Pulling against the quads is always nuts!
    Its another world of pain, LOL
    23 years old
    6'3, 308 lbs

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

  15. #2615
    Getting stronger Donnajo's Avatar
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    Sorry Vicki and I don't weight 300 lbs...LOL......together we add up to it. Ha Ha

    I know it sucks for you when you can't get to cell block....you are just limited on how far you can go in a commercial gym...You are growing too strong for us.
    Last edited by Donnajo; 05-14-2009 at 01:07 PM.

  16. #2616
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Yeah, its turning black as we speak, haha
    If the pressure under your finger nail gets too bad, what I've done is heat up a paper clip or needle with a lighter until it's red hot and burn a small hole through the nail to let the blood out.

    Be careful though, the blood will squirt pretty messily


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  17. #2617
    Senior Member FFHill's Avatar
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    Quote Originally Posted by Travis Bell View Post
    If the pressure under your finger nail gets too bad, what I've done is heat up a paper clip or needle with a lighter until it's red hot and burn a small hole through the nail to let the blood out.

    Be careful though, the blood will squirt pretty messily
    I have one of the nifty tools they use in the ER for that. The doc gave it to me because they can only use them one time. I'm not sure why, what pathogen would live through 1600 degrees? It worked out for me though.
    "It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." - Leonardo da Vinci

  18. #2618
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    If the pressure under your finger nail gets too bad, what I've done is heat up a paper clip or needle with a lighter until it's red hot and burn a small hole through the nail to let the blood out.

    Be careful though, the blood will squirt pretty messily
    Had to do this to my buddy last year on vacation, pretty nasty incident

    Mines not looking near as bad as his though
    23 years old
    6'3, 308 lbs

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

  19. #2619
    Risk10k Clifford Gillmore's Avatar
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    Nice PR on the rack pulls. I've got an EFS rickshaw now, going to strap that ****er with bands

  20. #2620
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    Nice pulling, brother. Ouch, I can't imagine the pain of catching my finger under a pile of weight! Hope it works out ok for you, man.

  21. #2621
    GFH Lones Green's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Nice pulling, brother. Ouch, I can't imagine the pain of catching my finger under a pile of weight! Hope it works out ok for you, man.
    Thanks man. Trying to get my back and hips strong to improve my lockout.
    23 years old
    6'3, 308 lbs

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

  22. #2622
    GFH Lones Green's Avatar
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    ME Bench

    Floor press, thumb length from smooth, paused:
    bar x 10
    135 x 5
    155 x 3
    185 x 3
    205 x 3
    225 x 2
    245 x 1 (10 lb PR)
    225 x 2
    225 x 2
    155 x 10 (comp grip)

    Rolling DB ext:
    30's x 12
    40's x 12
    55's x 12

    Seated tates:
    25's x 10
    30's x 10
    32.5's x 10

    Close grip V-bar pulldowns:
    120 x 10
    140 x 10
    160 x 10

    Shrugs:
    135 x 15
    275 x 10
    *straps*
    315 x 10

    Machine standing lateral raise:
    50 x 10
    60 x 10
    70 x 10


    Finally broke past that floor press, missed 245 the last 2 times I've done em. This time I hit it with a close grip. It went up pretty easy too. Thought about 275 but I took my PR instead of being greedy. I used some mats under me to make it a bit easier on the shoulders and elbows. It worked wonders, I could tell a difference even with the bar. They were kind of like yoga mats, used 4 of them. I recommend doing this!

    Bench is coming along. I'll be by myself next week for ME bench so I'll have to figure out something to do, may take it as a deload and do some DB presses or something. After that I think I'll go 4 board raw then put on the shirt and go to a 2 board. Saw this in Paul's log and figured I'd try it. Figured I'd do some shirt work every 4 or 5 weeks just to stay familiar with it.
    23 years old
    6'3, 308 lbs

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

  23. #2623
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    Awesome PR, Lones. All that extra volume seems to really be helping.

  24. #2624
    GFH Lones Green's Avatar
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    So I woke up this morning and my lower back was stiff as a board. Tried walking around a bit and did some band GM's to loosen things up. Threw some blue heat on, alternating heat and ice, doing contrast showers, etc. Now its a bit looser and its turned into a dull pain in the bottom of my right low back. Not sure what it is, but only certain movements bother it. I can't recall anything I did to bother it, no falls, no tweaks, nothing. Needless to say, no training today. If it doesn't shape up by in the morning I'll be heading to the doctor.
    23 years old
    6'3, 308 lbs

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

  25. #2625
    Getting stronger Donnajo's Avatar
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    Hey sometimes just moving the wrong way can throw something off in your back...I hope it is nothing and feels better in the morning but do get it checked out before you train if it still hurts. Hope it feels better.

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