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Thread: a Westside n00b's journey

  1. #4101
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice speed work Lones!!!
    Thanks a lot Brian.
    23 years old
    6'3, 308 lbs

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

  2. #4102
    GFH Lones Green's Avatar
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    DE Bench

    *dynamic warmup*

    Speed bench:
    bar x 20
    *add DBL'd mini's*
    bands x 3
    95 x 3 - thumb length from smooth
    115 x 3
    115 x 3
    135 x 3 - pinky on ring
    135 x 3
    155 x 3 - middle finger on ring
    155 x 3
    165 x 3 - comp grip
    165 x 3
    *take off bands*
    225 x 5

    Incline DB:
    55's x 10
    65's x 10
    75's x 10
    *steep incline*
    50's x 20

    Lateral raise:
    20's x 20
    30's x 10
    35's x 10

    H-rolls:
    12's x 10
    15's x 10
    20's x 10
    25's x 10

    JM press:
    95 x 10 - half thumb length from smooth
    115 x 10
    135 x 10
    95 x 10 - pinky on ring
    95 x 10 - comp grip

    Shrugs:
    135 x 25
    225 x 25
    315 x 25
    225 x 25

    4 way neck, 4 x 20

    DB extensions:
    25's x 40
    25's x 30
    25's x 30 - 100 reps


    Pretty good training session, the next 2 weeks will be straight weight. After that, I'll throw the bands on for 3 more weeks and that should leave me right at the meet.

    I'll probably get in the shirt not this weekend but the next, just to stay familiar with it
    23 years old
    6'3, 308 lbs

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

  3. #4103
    Senior Member Sidior's Avatar
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    Huge volume... I like it!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  4. #4104
    GFH Lones Green's Avatar
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    Quote Originally Posted by Sidior View Post
    Huge volume... I like it!
    Thanks man. Still got my back work tonight to do as well
    23 years old
    6'3, 308 lbs

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

  5. #4105
    GFH Lones Green's Avatar
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    PM session

    1 arm DB rows, strict:
    70's x 10
    80's x 10
    90's x 10
    120's x 10
    80's x 20

    Bell rows on upright CSR:
    1 plate x 10
    1.5 plates x 10
    2 plates x 10
    *upright CSR's*
    2 plates x 10
    2.5 plates x 10

    Wide grip CSR:
    1 plate x 10
    1.5 plates x 10
    2 plates x 10
    2 plates x 10
    1.5 plates x 15 medium grip

    CSR shrugs:
    1 plate x 15
    1.5 plates x 15
    2 plates x 15
    2 plates x 15
    1.5 plates x 15

    Pulldowns:
    140 x 10 WG
    160 x 10 WG
    140 x 10 CG
    160 x 10 CG
    100 x 30 MG


    Pretty good back session. Noticing some size gains for sure. Couple more weeks and I'll cut this session out
    23 years old
    6'3, 308 lbs

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

  6. #4106
    GFH Lones Green's Avatar
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    ME Squat

    *warmup, foam rolling*

    SSB squats to 13 inch box:
    bar x 5
    165 x 5
    255 x 3
    *add old briefs and belt*
    305 x 2
    305 x 2
    345 x 2
    345 x 2
    395 x 2
    395 x 2
    395 x 2
    425 x 2 - 8 work sets

    Seated GM's with SSB, paused on pins:
    bar x 5
    125 x 5
    125 x 5
    165 x 5

    45 degree back raise:
    BW x 20
    +20 lbs behind head x 10
    + 40 lbs behind head x 10

    *supersetted with*

    Band abduction:
    purple x 10
    purple x 10
    purple x 10

    Decline situps:
    BW x 12
    + 10 lbs behind head x 12
    + 25 lbs behind head x 12

    *supersetted with*

    Hanging leg raises with ankle weights:
    20 x 10
    20 x 10
    20 x 10

    GHR:
    BW x 8
    BW x 8
    BW x 8

    Close grip pulldowns:
    120 x 10
    160 x 10
    180 x 10

    Seated calves:
    1 plate x 15
    1.5 plates x 15
    2.5 plates x 15


    Pretty good session, flew solo today. Traded the real heavy singles in for some volume, as advised by Brent. We're going straight weight full gear next week, so that'll be taxing enough. My shoulders really needed the break from the straight bar.

    Man that 13 inch box was down there for me, LOL. I used the first pair of briefs I ever bought, some used Metal Viking briefs. They kept my hips warm but didn't give me hardly anything, which is good.

    I think I've only squatted with the SSB once, it was forever ago, and I worked up to 385 for a single or something like that. Needless to say I hit a big PR

    But I believe my training will look similar all the way up to the meet, a taxing heavy week at Cell Block, and then every other week 6 or 8 doubles when I'm at home. Brent trains the exact same way.
    Last edited by Lones Green; 01-28-2010 at 01:12 PM.
    23 years old
    6'3, 308 lbs

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

  7. #4107
    THE 800 QUEST NickAus's Avatar
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    ^sounds good, I love doing doubles and find they help me a lot.

    Good training in here!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #4108
    TJW
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    Nice work Lones! Impressive numbers and volume as usual.

  9. #4109
    GFH Lones Green's Avatar
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    Thanks guys.
    23 years old
    6'3, 308 lbs

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

  10. #4110
    Da Bears slashkills's Avatar
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    Big lifts dude! whats up with the name change?

  11. #4111
    GFH Lones Green's Avatar
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    Quote Originally Posted by slashkills View Post
    Big lifts dude! whats up with the name change?
    No reason really. Just gotta get my name out there I guess
    23 years old
    6'3, 308 lbs

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

  12. #4112
    JERSEY IRON Brian C's Avatar
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    Geez, your volume takes up a half page haha, great stuff Mr Lones Green
    Last edited by Brian C; 01-30-2010 at 11:39 AM.
    JERSEY IRON POWERLIFTING
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    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

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  13. #4113
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian C View Post
    Geez, your volume takes up a half page haha, great stuff Mr Lones Green
    Haha thanks. Its paying off
    23 years old
    6'3, 308 lbs

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

  14. #4114
    GFH Lones Green's Avatar
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    ME Bench

    *warmup*

    Pin press @ around a 2 board, pinky on ring:
    bar x 5
    135 x 3
    185 x 3
    225 x 3
    245 x 3
    275 x 3
    295 x 3
    300 x 3 (5 lb PR)
    300 x 3
    225 x 10

    DB press:
    80's x 10
    80's x 10
    80's x 10

    1 arm DB rows, strict:
    100's x 20
    70's x 20

    Reverse pec dec:
    80 x 12
    90 x 12
    100 x 12

    DB shrugs:
    80's x 25
    85's x 25
    85's x 25

    Tate press:
    30's x 12
    35's x 12
    40's x 12
    45's x 12

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

    4 way Neck, 4 x 20


    Pretty good session, I was the only person in the gym. We got a good bit of snow and freezing rain last night, but I was about to come down with a case of cabin fever. So I trained. Didn't have much choice on what to do being alone, haha.

    I was going to do the pin presses a little bit higher, but with the rack I have to use I have 3 options.

    A. Right off the chest, literally sinks into my stomach some

    B. 2 board height

    C. About a 1 inch ROM

    I figured doing the 1 inch range of motion with like 585 wouldn't do me too much good besides bothering my wrists, so I did the 2 board height. Thats right where I'm weak, so thats good. Right before the tri's kick in

    I'll do some bands in the shirt next week. I doubt I'll squat with bands tomorrow since we're taking a heavy single Thurday. I'll just go straight weight

    I've only been by myself for 2 sessions or so, but man it sucks not to have anyone to train with
    23 years old
    6'3, 308 lbs

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

  15. #4115
    Always listening & learnin lil' power's Avatar
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    See you on Tues @ 11:30....you can razz me for not trying a real rev hyper.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  16. #4116
    Senior Member SELK's Avatar
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    those low pin presses are brutal, i used to use them. Nice work, 300 x 3 is big. I found with them whatever I could get for a single I could get for a couple of reps because the hardest part was finding the groove at the bottom.

    I am weird, I like training alone
    960/530/749 @ 242
    903/524/738 @ 220

  17. #4117
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    those low pin presses are brutal, i used to use them. Nice work, 300 x 3 is big. I found with them whatever I could get for a single I could get for a couple of reps because the hardest part was finding the groove at the bottom.

    I am weird, I like training alone
    Yeah, I'm not a huge fan of them but don't have much choice when I'm training alone!
    23 years old
    6'3, 308 lbs

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

  18. #4118
    GFH Lones Green's Avatar
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    DE squat/dl

    *warmup*

    Speed squats:
    bar x 10 - 10 inch box
    135 x 5
    225 x 2
    *junk briefs and belt*
    275 x 2 - 14 inch box
    275 x 2
    315 x 2
    315 x 2
    355 x 2
    355 x 2
    355 x 2
    355 x 2

    Speed pulls:
    185 x 5
    275 x 1
    275 x 1
    275 x 1
    325 x 1
    325 x 1
    325 x 1

    SSB GM's:
    bar x 5 close
    bar x 5 wide
    115 x 5 close
    115 x 5 wide
    135 x 5 close
    135 x 5 wide
    155 x 5 close
    155 x 5 wide

    Hangman abs:
    green x 12
    green x 12
    green x 12

    *supersetted with*

    Side bends:
    70's x 12
    85's x 12
    100's x 12

    GHR's w/rear elevated:
    BW x 8
    BW x 8
    BW x 8

    *supersetted with*

    Standing calf raises:
    100 x 15
    150 x 15
    stack x 15

    Terminal knee extensions:
    green x 20
    green x 20


    Still icy outside, so the sled pulling is pretty worthless right now. I'll throw in some leg extensions with the ankle weights along with my nightly leg curls and situps. Hopefully next week I'll be able to pull it again
    23 years old
    6'3, 308 lbs

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

  19. #4119
    Westside Bencher Travis Bell's Avatar
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    just be careful with the knee extensions with the ankle weights that you don't hyper extend your knee. it's easy to do when the weight is attached to your body instead of a machine. You might just want to throw in some drop sets after DE squats on the leg extensions instead, but that's more preference.

    LOL good call on the sled drags. Watched a guy bite it in the parking lot this week as a result of being "hardcore" and having to do sled drags outside. I ended up having to lock up the tires because I was afraid a couple guys were going to get pneumonia when I noticed them doing flips in 5 degree weather. When I mentioned that wasn't a genius idea, I was responded with "nah dude, it's all good" lol. I think the cold was already effecting their brain.


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  20. #4120
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    just be careful with the knee extensions with the ankle weights that you don't hyper extend your knee. it's easy to do when the weight is attached to your body instead of a machine. You might just want to throw in some drop sets after DE squats on the leg extensions instead, but that's more preference.

    LOL good call on the sled drags. Watched a guy bite it in the parking lot this week as a result of being "hardcore" and having to do sled drags outside. I ended up having to lock up the tires because I was afraid a couple guys were going to get pneumonia when I noticed them doing flips in 5 degree weather. When I mentioned that wasn't a genius idea, I was responded with "nah dude, it's all good" lol. I think the cold was already effecting their brain.
    Haha, thanks for the advice.

    That sled I made is metal, so I could put 800 pounds on it and it would go just fine in the snow and ice haha
    23 years old
    6'3, 308 lbs

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

  21. #4121
    Westside Bencher Travis Bell's Avatar
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    Yeah but it'd sure look cool! haha


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  22. #4122
    Senior Member SELK's Avatar
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    alot of my training this year it has been 5 degrees F in my gym haha need to wear 2-3 layers.
    960/530/749 @ 242
    903/524/738 @ 220

  23. #4123
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by SELK View Post
    alot of my training this year it has been 5 degrees F in my gym haha need to wear 2-3 layers.
    Geeze man! Buy a heater before you tear something


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  24. #4124
    Senior Member SELK's Avatar
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    we had a heater but it exploded and almost lit my gym on fire haha.
    960/530/749 @ 242
    903/524/738 @ 220

  25. #4125
    Westside Bencher Travis Bell's Avatar
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    What kind of heater?

    I do imagine that would freak you out a bit lol


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