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Thread: a Westside n00b's journey

  1. #4851
    GFH Lones Green's Avatar
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    Max effort squat @ Cell Block Gym

    Giant cambered bar squats, 12 inch box and foam, briefs:
    bar x 5
    165 x 3
    205 x 3
    255 x 2
    305 x 2
    345 x 2
    345 x 2
    *belt*
    395 x 2
    395 x 2
    435 x 2
    435 x 2
    435 x 2
    435 x 2
    435 x 2 - roughly 1 billion work sets
    485 x 1
    525 x 1 PR
    575 x 0, came loose on the box

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

    GHR:
    BW x 3 x 8

    Hangman abs:
    green x 3 x 20


    Pretty good session, needed a bit of redemption in my head after last week. Did a bunch of work sets and just jumped quarters because we had a newer kid working with us.

    525 is my PR with the cambered bar on a hard box, so hitting it with foam was good. We sat way down into the foam, roughly 2-3 inches below parallel. Let my hips get loose on the last one.

    Briefs are fitting real loose, since I have 2 pair now I'm thinking of sending my older ones to get grid stitched because they're perfect for me at 315-320 or so, and that's where I'll be come March. I seem to lose fat off my legs and belly more than anywhere, I'm not getting a whole lot out of them right now.

    That foam builds awesome speed out of the hole, I'd say a 675 foam squat would translate to a 900 squat in full gear.

    Pizza buffet and fishing tomorrow, looking forward to that cheat meal
    Last edited by Lones Green; 09-23-2010 at 08:49 PM.
    23 years old
    6'3, 308 lbs

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

  2. #4852
    THE 800 QUEST NickAus's Avatar
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    Redemption.............love it!

    Good stuff!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #4853
    Moderator Brian Hopper's Avatar
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    good job on the PR!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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  4. #4854
    Always listening & learnin lil' power's Avatar
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    Quote Originally Posted by Lones Green View Post
    Max effort squat @ Cell Block Gym
    That foam builds awesome speed out of the hole, I'd say a 675 foam squat would translate to a 900 squat in full gear.
    Awesome....I need to find my foam from the move....or just go get some more.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  5. #4855
    Go Bears Pete22's Avatar
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    Have fun fishing Lones. I actually played hooky from work yesterday and tried to get some fishing in. I was attacked by some vicious bees lol. I moved three times and I think they followed me. Good luck.
    My Training Log

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

  6. #4856
    Wannabebig New Member
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    its actually this place called mr. gattis. i have no idea if its a nationwide chain, i haven't really seen that many out of TN. you can request whatever kind of pizza you want when you go in, and they will make it for you. bbq chicken pizza is easily the greatest thing on this earth.

    nike ninja

  7. #4857
    GFH Lones Green's Avatar
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    Quote Originally Posted by NickAus View Post
    Redemption.............love it!

    Good stuff!
    Thanks Nick.
    23 years old
    6'3, 308 lbs

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

  8. #4858
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    good job on the PR!!!!
    Thanks dude!
    23 years old
    6'3, 308 lbs

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

  9. #4859
    GFH Lones Green's Avatar
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    Quote Originally Posted by lil' power View Post
    Awesome....I need to find my foam from the move....or just go get some more.
    Yeah, I'd really like to see some studies done into squatting into foam...I think the results would be pretty crazy
    23 years old
    6'3, 308 lbs

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

  10. #4860
    GFH Lones Green's Avatar
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    Quote Originally Posted by Pete22 View Post
    Have fun fishing Lones. I actually played hooky from work yesterday and tried to get some fishing in. I was attacked by some vicious bees lol. I moved three times and I think they followed me. Good luck.
    I had the day off work today as well, haha. Really nice to not have to wake up at 5 am.

    Fishing is about over with for this season here, haha
    23 years old
    6'3, 308 lbs

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

  11. #4861
    GFH Lones Green's Avatar
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    Max Effort bench

    Bench, comp grip:
    bar x 20
    95 x 10
    135 x 8
    185 x 5
    225 x 2
    245 x 2
    *3 board*
    275 x 2
    295 x 1
    315 x 1
    335 x 1 10 lb PR, this was a joke
    225 x 20 - pinky on ring
    275 x 6...lactic acid in shoulders got me lol

    Pec dec:
    100 x 15
    120 x 15
    140 x 15

    Reverse pec dec:
    70 x 15
    80 x 15
    90 x 15

    DB rollbacks:
    35's x 15
    40's x 15
    50's x 15

    Ghetto rows:
    1 plate x 10 - one armed
    1.5 plates x 10
    2.5 plates x 10 - 2 hands
    3.5 plates x 10

    Shrugs:
    135 x 20
    225 x 20
    315 x 20
    225 x 20

    Curls, 3 x 15

    Neck work, 4 x 20
    23 years old
    6'3, 308 lbs

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

  12. #4862
    Moderator Brian Hopper's Avatar
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    Congrats on the PR!!! What are ghetto rows???
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  13. #4863
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Congrats on the PR!!! What are ghetto rows???
    Thanks! They're like the ghetto t-bar rows with the barbell jammed in a corner.
    23 years old
    6'3, 308 lbs

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

  14. #4864
    GFH Lones Green's Avatar
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    Extra

    Purple band pressdown - 200 reps

    Mini band pull aparts - 100 reps


    Shoulders are a little bit tender from that board work, the reps off the board got em pretty good. Just got a little bit of blood flowing
    23 years old
    6'3, 308 lbs

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

  15. #4865
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    Thanks! They're like the ghetto t-bar rows with the barbell jammed in a corner.
    Oh ok!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #4866
    GFH Lones Green's Avatar
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    AM

    Just the leg curls and abs this morning. Its raining out and I'm feeling really groggy due to some allergies, I'm sure I'll feel better as the day progresses.
    23 years old
    6'3, 308 lbs

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

  17. #4867
    GFH Lones Green's Avatar
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    PM - Dynamic effort squat/dl

    Speed squats:
    bar x 8 - 12 inch box
    *add double choked greens*
    bar x 3
    135 x 2
    *belt*
    225 x 2 - 14 inch box
    225 x 2
    225 x 2
    225 x 2
    225 x 2
    245 x 2
    245 x 2
    245 x 2

    Speed pulls, conventional:
    135 x 5
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 2

    Extra wide stiff leg sumo pulls:
    185 x 8
    185 x 8
    235 x 5
    275 x 5

    Cable pull throughs:
    140 x 15
    160 x 15
    180 x 15

    Standing abs:
    80 x 15
    100 x 15
    120 x 15
    140 x 15
    160 x 15

    10 minutes on bike


    Still feeling kind of crappy, not really bad just out of it. So I kept everything light

    Haven't done pull throughs in forever, they're still stupid, probably won't do them for a while again
    23 years old
    6'3, 308 lbs

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

  18. #4868
    JERSEY IRON Brian C's Avatar
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    Bench is looking great Lones! Killer PR on squats too. 12" box is brutal
    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

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  19. #4869
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian C View Post
    Bench is looking great Lones! Killer PR on squats too. 12" box is brutal
    No joke! Thanks dude
    23 years old
    6'3, 308 lbs

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

  20. #4870
    GFH Lones Green's Avatar
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    Dynamic effort bench

    Speed bench:
    bar x 20
    *add 60 lbs of chain*
    bar x 3 - thumb length from smooth
    95 x 3
    135 x 3
    135 x 3
    155 x 3 - pinky on ring
    155 x 3
    155 x 3
    155 x 3 - comp grip
    155 x 3
    155 x 3

    Incline DB:
    50's x 20
    60's x 20
    40's x 25

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

    Pulldowns:
    120 x 20 WG
    120 x 20 MG
    160 x 10 WG
    160 x 10 MG

    Shoulder work (3 x 10 front, side, rear raises each set)
    15's x 4 x 10

    DB shrugs:
    60's x 40
    70's x 20
    90's x 20

    Neck, 4 x 20


    Allergies still got me messed up, got to do a presentation on Plato tomorrow...hellooooo ephedrine and nasal spray
    23 years old
    6'3, 308 lbs

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

  21. #4871
    GFH Lones Green's Avatar
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    PM

    Purple band pressdowns - 200 reps

    Curls - 50 reps


    Shoulders are already stiff from the work I did earlier haha. Just did a little bit for them to get some blood in there
    23 years old
    6'3, 308 lbs

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

  22. #4872
    GFH Lones Green's Avatar
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    Max effort squat/deadlift

    Bodyweight: 287.5

    Sumo deadlifts on a 2 inch deficit, real stiff bar:
    195 x 5
    245 x 5
    285 x 3
    335 x 3
    *add real loose briefs*
    375 x 1
    425 x 1
    *belt*
    465 x 1
    475 x 1
    485 x 1
    275 x 8 - conventional
    275 x 8

    Reverse hypers, roller:
    2 plates x 10
    3 plates x 10
    4 plates x 10

    Blue band GM, 3 x 15

    Yoga ball situps:
    BW x 30
    +10 lbs x 20
    +25 lbs x 20

    Seated rows:
    100 x 10
    120 x 10
    140 x 10
    180 x 10


    Decent session. Really fought for that last single on the deadlifts, its harder to get my butt down on that deficit and that puts me in a crappy position at lockout. Good news is I was strong enough to finish it. Thats 40 pounds better than I did pulling conventional, about what I expected.

    From now until the March meet I'll just hit my lockout like crazy. Even when pulling with the deficit, I was fast off the floor and my lockout is whats weak. I know the extra couple inches really makes a difference when pulling, but still, my lockout needs work. Lots of quad band rack pulls for me.

    I'm going to try squatting + deadlifting on my speed days, and on my max effort day, alternate squatting and pulling every week. That way I can squat out of a mono @ Cell Block and then pull when I'm at home. Then when I'm 12 weeks out I'll start going down to Cell Block weekly, and deload at home and take a week off. That gives me my last 10 training weeks at Cell Block. March is a long way away, but I'm looking for some huge improvements.

    Also, they moved the March meet from Nashville to Knoxville. This is GREAT news for me, haha
    23 years old
    6'3, 308 lbs

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

  23. #4873
    Moderator Brian Hopper's Avatar
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    Strong pulls bro, and kick ass on the weight loss!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  24. #4874
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong pulls bro, and kick ass on the weight loss!!!
    Thanks Brian. I should be able to clear 600 by a decent amount come March.
    23 years old
    6'3, 308 lbs

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

  25. #4875
    Moderator Brian Hopper's Avatar
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    Just keep doing what your doing and I'm sure you'll get it and more!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

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