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Thread: a Westside n00b's journey

  1. #2626
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    That stinks, man. I hope it heals up quickly for you. Weird how things like that happen.

  2. #2627
    Body by 4th Meal Big o Boy's Avatar
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    Good idea with the yoga mats. I may have to try that myself. Nice PR, bro.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  3. #2628
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by lonesXedge View Post
    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.
    More reverse hypers, band pull throughs and band GM's bro. Do a billion of them on your off days, along with more band tricep push downs. The more I talk to WS (Dave mostly) guys, the more I hear about no days off - lots of extra workouts on the non DE/ME days!

  4. #2629
    GFH Lones Green's Avatar
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    Quote Originally Posted by Risk10k View Post
    More reverse hypers, band pull throughs and band GM's bro. Do a billion of them on your off days, along with more band tricep push downs. The more I talk to WS (Dave mostly) guys, the more I hear about no days off - lots of extra workouts on the non DE/ME days!
    I don't think this was really due to a weakness, I just tweaked it in my sleep. Thanks though.
    23 years old
    6'3, 308 lbs

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

  5. #2630
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Risk10k View Post
    The more I talk to WS (Dave mostly) guys, the more I hear about no days off - lots of extra workouts on the non DE/ME days!
    Lones talks to a few WS guys himself
    Last edited by Travis Bell; 05-18-2009 at 07:26 AM.


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  6. #2631
    GFH Lones Green's Avatar
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    Went in and made up the session I skipped yesterday.

    DE Squat/dl

    Reverse hypers:
    bw x 10
    1 plate x 10
    2 plates x 10

    45 degree back raise:
    bw x 20
    bw x 20
    +45 x 10

    Speed squats, loose briefs, 14 in box:
    135 x 8
    225 x 2
    225 x 2
    225 x 2
    275 x 2
    275 x 2
    275 x 2
    315 x 2
    315 x 2

    Speed pulls, sumo:
    135 x 8
    275 x 1
    275 x 1
    275 x 1
    315 x 1
    315 x 1
    315 x 1

    GHR's:
    BW x 3 x 8

    Spread eagle situps:
    bw x 15
    +25 lb plate x 10
    +25 lb plate x 10

    45 degree back raise:
    bw x 10
    +45 x 10
    +45 x 10

    Seated calf raises:
    2 plates x 3 x 15


    Those back raises and reverse hypers felt good. Flushed a bunch of blood into my back, which was what I needed.
    23 years old
    6'3, 308 lbs

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

  7. #2632
    Getting stronger Donnajo's Avatar
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    Glad your back is ok....should have texted me...I would have went in with you since I missed yesterday....tomorrow is 11:30...see ya then.

  8. #2633
    Always listening & learnin lil' power's Avatar
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    glad you're feeling better...DJ and I are working out tomorrow @ 11:30 if you're up to it.

    oops, DJ and I timed the responses too close....
    Last edited by lil' power; 05-18-2009 at 01:37 PM.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  9. #2634
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by lonesXedge View Post
    I don't think this was really due to a weakness, I just tweaked it in my sleep. Thanks though.
    Cool cool, no worries


    *Puts dunce hat on*

  10. #2635
    Senior Member Sidior's Avatar
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    Way to makeup the missed workout. It looks back pumperific!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  11. #2636
    GFH Lones Green's Avatar
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    Quote Originally Posted by Sidior View Post
    Way to makeup the missed workout. It looks back pumperific!
    Haha that was the goal! Thanks big guy
    23 years old
    6'3, 308 lbs

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

  12. #2637
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    Glad it was nothing serious, big man. Solid work.

  13. #2638
    GFH Lones Green's Avatar
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    DE Bench

    Speed bench w/DBL'd minins, various grips:
    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
    145 x 3

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

    Tates:
    35's x 10
    40's x 10
    40's x 10

    Pressdowns:
    50 x 10 (rope)
    70 x 10 (rope)
    60 x 10 (straight bar)
    70 x 10 (straight bar)
    70 x 10 (straight bar)

    Seated cable row:
    120 x 10
    140 x 10
    180 x 10
    200 x 10
    220 x 10

    H roll:
    20's x 10
    20's x 10
    25's x 10
    25's x 10

    Shrugs:
    135 x 20
    225 x 20
    *straps*
    275 x 15
    275 x 15

    Took about an hour.
    23 years old
    6'3, 308 lbs

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

  14. #2639
    Always listening & learnin lil' power's Avatar
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    tell me young'un...the volume on DE day...more exercises or more sets?

    I see you're doing 4-5 sets of about 7-8 exercises.

    I've been adding some volume, right now it's 8 exercises, more reps, but sets are set at 2 -3 depending on rep volume...just curious on yours and Travis' point of view.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  15. #2640
    Westside Bencher Travis Bell's Avatar
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    I had Lones bump up his volume a lot more. To get the most progress out of him, he needs to be doing a lot more than 2-3 sets

    For you, it's hard to tell which would be best (Vikki) because you do so much cardio as well as your dieting. I think the cardio and dieting will limit how agressive you'll be able to go with the sets and reps


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  16. #2641
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    I had Lones bump up his volume a lot more. To get the most progress out of him, he needs to be doing a lot more than 2-3 sets

    For you, it's hard to tell which would be best (Vikki) because you do so much cardio as well as your dieting. I think the cardio and dieting will limit how agressive you'll be able to go with the sets and reps
    This
    23 years old
    6'3, 308 lbs

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

  17. #2642
    Always listening & learnin lil' power's Avatar
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    that answer is cheating. LOL
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  18. #2643
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    Great volume once again, man. That's an insane amount of work.

  19. #2644
    GFH Lones Green's Avatar
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    Quote Originally Posted by lil' power View Post
    that answer is cheating. LOL
    Haha no reason to restate what's already been said!
    23 years old
    6'3, 308 lbs

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

  20. #2645
    GFH Lones Green's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Great volume once again, man. That's an insane amount of work.
    Thanks dude. It works!
    23 years old
    6'3, 308 lbs

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

  21. #2646
    GFH Lones Green's Avatar
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    ME squat @ cell block

    Decline sit-ups:
    bw x 10
    +20 lb KB x 10
    +30 lb KB x 10

    14 in box squats, straight bar, straight weight:
    *briefs*
    bar x 3
    145 x 3
    235 x 3
    325 x 3
    425 x 1
    *suit bottoms*
    505 x 1
    555 x 0
    555 x 0
    555 x 1 (10 lb PR)

    Reverse hypers:
    4 plates x 10
    5 plates x 10
    6 plates x 10

    Leg curls:
    70 x 10
    120 x 10
    130 x 10

    Hack squats:
    250 x 10
    300 x 10
    350 x 10


    Head was just not in it today, but I wasn't leaving until I got that weight. There were only 4 of us there on the crappy mono with a 7 foot squat bar. I'm still leaning and I still don't know what to do other than low back work and trying not to. I'll film my speed work and see how that looks.

    I'm heading out on the annual fishing trip thursday, hopefully it'll be a nice break. Going to Boca Grande on a quest for the silver king. I'll bench down there if I can find a gym.

    Cheers
    23 years old
    6'3, 308 lbs

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

  22. #2647
    Getting stronger Donnajo's Avatar
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    good job on the PR!


    If you ask at the rush they have a web site they can give you and it finds gyms for you...the rush is part of it and you can work out for free to minimal expense....I used it when we went to murtle beach...I just can't think of the name of the website right now.

  23. #2648
    Westside Bencher Travis Bell's Avatar
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    Don't sweat it Lones. Some days you just won't have it. The leaning may very well be just a form issue that will come with time. Don't expect perfection just yet.

    Big props on hanging in there and getting that squat though. That's a real pain some days and very exhausting


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  24. #2649
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Don't sweat it Lones. Some days you just won't have it. The leaning may very well be just a form issue that will come with time. Don't expect perfection just yet.

    Big props on hanging in there and getting that squat though. That's a real pain some days and very exhausting
    Yeah, I think its just a matter of not doing it. I arch hard but in the hole I'm bent over and it puts me at a mechanical disadvantage. I actually didn't miss a weight because of that, but it makes my squats a lot slower. I've got a lot more in the tank if I can correct that
    23 years old
    6'3, 308 lbs

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

  25. #2650
    Risk10k Clifford Gillmore's Avatar
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    Great PR! Getting closer to you 650 goal for sure.

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