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Thread: a Westside n00b's journey

  1. #5026
    GFH Lones Green's Avatar
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    Dynamic effort bench

    Speed bench, straight weight:
    bar x 20
    95 x 10
    135 x 5
    155 x 3 - thumb length from smooth
    155 x 3
    155 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3
    205 x 3 - middle finger on ring
    205 x 3
    205 x 3

    Power press:
    2 plates x 20
    3 plates x 10
    4 plates x 10
    2.5 plates x 20

    Overhead DB extension:
    50 x 15
    60 x 15
    70 x 15

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

    Wide grip pulldowns:
    120 x 10
    140 x 10
    160 x 10
    100 x 30

    Face pulls:
    80 x 15
    100 x 15
    120 x 15

    DB shrugs:
    60's x 20
    70's x 20
    100's x 20

    Curls, 3 x 10

    Neck, 4 x 20

    Hex DB holds, 3 x failure


    Nice and easy, speed was good on all my sets. Now to eat
    23 years old
    6'3, 308 lbs

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

  2. #5027
    Senior Member SELK's Avatar
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    living up to your name again.. nice volume.
    960/530/749 @ 242
    903/524/738 @ 220

  3. #5028
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    living up to your name again.. nice volume.
    Thanks dude. Will be living up to my name in the kitchen as well!
    23 years old
    6'3, 308 lbs

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

  4. #5029
    GFH Lones Green's Avatar
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    Purple band pressdowns - 200 reps

    Shoulder raises with ankle weights - 100 reps

    Mini band pull aparts - 100 reps
    23 years old
    6'3, 308 lbs

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

  5. #5030
    GFH Lones Green's Avatar
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    Max effort squat at Cell Block

    14 inch cambered bar box squats in briefs, 12 inch box and paused in foam:
    bar x 5
    155 x 3
    205 x 2
    245 x 2
    295 x 2
    *belt*
    335 x 2
    385 x 2
    425 x 2
    475 x 2
    515 x 1
    535 x 1 - smashed it

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

    Hangman abs:
    green x 6 x 15

    Hack squat:
    200 x 15
    250 x 15
    300 x 15

    Calf raises, 3 x 20


    Decent session. Have to look back and see what my PR is with the cambered bar on foam, but that has to be close. Really sank all of those in the foam so Brent wouldn't murder me. Atmosphere was great, we had a couple guys hit 700 off foam which is sick.

    Feeling stellar for 14 weeks out. Hope everyone has a great Thanksgiving!
    Last edited by Lones Green; 11-24-2010 at 09:58 PM.
    23 years old
    6'3, 308 lbs

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

  6. #5031
    Moderator Brian Hopper's Avatar
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    Strong squats Lones and Happy Thanksgiving!!!!
    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

  7. #5032
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong squats Lones and Happy Thanksgiving!!!!
    Thanks buddy!
    23 years old
    6'3, 308 lbs

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

  8. #5033
    GFH Lones Green's Avatar
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    Max effort bench

    BW: 280

    Raw bench, comp grip:
    bar x 10
    135 x 5
    185 x 5
    225 x 2
    275 x 1
    285 x 1
    295 x 1
    305 x 1
    310 x 1
    275 x 1
    275 x 1
    275 x 1
    225 x 7 - thumb length from smooth
    225 x 7
    225 x 7

    Pressdowns:
    50 x 20
    60 x 20
    70 x 20

    1 arm DB row paused on ground:
    85's x 8
    100's x 8
    130's x 8

    Reverse pec dec:
    50 x 15
    60 x 15
    70 x 15

    Shrugs:
    245 x 20
    335 x 10
    445 x 10

    Curls, 3 x 15

    10 minutes whirlpool, 10 minutes sauna


    Well I was going to throw some reverse greens on there, but trained on a different rack and the pins wouldn't go high enough to do anything. Put them on after 225 and they just hung there the whole time I benched. Probably could have set something up doubling them but I just said screw it
    23 years old
    6'3, 308 lbs

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

  9. #5034
    GFH Lones Green's Avatar
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    Purple band pressdowns - 200 reps

    Shoulder raises with ankle weights - 100 reps

    Mini band pull aparts - 100 reps


    Off to work on a paper!
    23 years old
    6'3, 308 lbs

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

  10. #5035
    GFH Lones Green's Avatar
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    Dynamic effort squat

    Speed squats, 14 inch box:
    bar x 5
    *add double choked purples*
    bar x 2
    135 x 2
    225 x 2
    *add loose briefs and belt*
    225 x 2
    225 x 2
    225 x 2
    275 x 2
    275 x 2
    275 x 2
    315 x 2
    315 x 2
    315 x 2

    Speed pulls, sumo:
    135 x 5
    225 x 5
    *belt*
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1

    Goodmornings:
    135 x 5 close
    135 x 5 wide
    185 x 5 close
    185 x 5 wide

    GHR with rear elevated:
    BW x 8
    BW x 8
    +10 lbs x 8
    +10 lbs x 8

    Standing abs:
    100 x 20
    120 x 20
    140 x 20

    Yoga ball situps:
    BW x 2 x 50

    Purple band pull throughs:
    2 x 30

    Leg extensions
    100 x 20
    150 x 20


    WIll jump back on my sled next week, I was real busy today and didn't get home until late
    23 years old
    6'3, 308 lbs

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

  11. #5036
    GFH Lones Green's Avatar
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    Dynamic effort bench

    Speed bench:
    bar x 30
    *add doubled mini's*
    bar x 3 - thumb length from smooth
    95 x 3
    95 x 3
    95 x 3
    135 x 3 - pinky on ring
    135 x 3
    135 x 3
    135 x 3 - comp grip
    135 x 3
    135 x 3

    These absolutely FLEW today

    DB press:
    80's x 20
    85's x 10
    60's x 20

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

    Seated rows, close grip:
    140 x 10
    160 x 10
    180 x 10
    100 x 25

    CSR:
    1 plate x 10
    1.5 plates x 10
    2 plates x 10
    2.5 plates x 10

    Upright row:
    55 x 15
    55 x 15
    55 x 15

    Shrugs on rickshaw:
    2 plates x 20
    4 plates x 10
    6 plates x 10
    2 plates x 20

    Curls, 3 x 10

    Neck, 4 x 20

    Battling ropes, 2 sets x failure

    10 min sauna


    Gave some blood and am about to give a presentation on obesity after my break today. I know much more than I ever planned on knowing about obesity statistics.
    23 years old
    6'3, 308 lbs

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

  12. #5037
    Getting stronger Donnajo's Avatar
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    You gave blood and tomorrow is heavy squats!!!!

  13. #5038
    GFH Lones Green's Avatar
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    Quote Originally Posted by Donnajo View Post
    You gave blood and tomorrow is heavy squats!!!!
    Who needs blood when you got balls
    Last edited by Lones Green; 12-01-2010 at 02:23 PM.
    23 years old
    6'3, 308 lbs

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

  14. #5039
    GFH Lones Green's Avatar
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    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

    Mini band pull aparts - 150 reps
    23 years old
    6'3, 308 lbs

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

  15. #5040
    Senior Member
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    Quote Originally Posted by Lones Green View Post
    Who needs blood when you got balls
    I guess that's what happens when you train at Cell Block, you become hardcore just like Brent. Lifting after donating blood and lasik eye surgery (Brent). Hilarious big Lones, lol!

  16. #5041
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by Lones Green View Post
    Who needs blood when you got balls
    How many lifters train with crushed fingers, broken toes, fuct palms, torn cartalige etc........cool sport!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #5042
    GFH Lones Green's Avatar
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    Quote Originally Posted by blong View Post
    I guess that's what happens when you train at Cell Block, you become hardcore just like Brent. Lifting after donating blood and lasik eye surgery (Brent). Hilarious big Lones, lol!
    I wish I was half as hardcore as that old man! But if any lifter's attitude rubs off on me I'd want it to be him, haha
    23 years old
    6'3, 308 lbs

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

  18. #5043
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by Lones Green View Post
    Who needs blood when you got balls
    I am going to let this one go because as a female I have such a comeback for that one.

    And I am not picking your ass up off the floor tomorrow.
    Last edited by Donnajo; 12-01-2010 at 10:02 PM.

  19. #5044
    GFH Lones Green's Avatar
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    Max effort squat/dl

    Sumo pulls against quad mini's:
    bar x 5
    135 x 3
    225 x 3
    245 x 1
    *belt*
    275 x 1
    295 x 1
    315 x 1
    325 x 1
    335 x 1
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3

    Close stance Goodmornings:
    135 x 8
    185 x 8
    225 x 8

    HIp abduction and adduction:
    80 x 15
    90 x 15
    100 x 15
    110 x 15

    Standing leg curls:
    80 x 10
    90 x 10
    100 x 10

    Standing ab variations:
    50 x 15
    60 x 15
    70 x 15
    90 x 15
    50 x 15
    60 x 15
    70 x 15
    90 x 15

    Calves, 2 x 30

    Leg press, 3 x 15

    10 minutes in sauna

    Not a bad session. Those deadlifts were a lot harder than I thought they'd be. My lockout is weak, plus I'm used to doing them off the rack with a shorter range of motion

    About to finish my last big paper for the semester.
    Last edited by Lones Green; 12-02-2010 at 03:23 PM.
    23 years old
    6'3, 308 lbs

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

  20. #5045
    Moderator Brian Hopper's Avatar
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    Location
    Lakeland, Florida
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    Quaded bands kick ass!!!! Nice work Lones!!!
    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

  21. #5046
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Quaded bands kick ass!!!! Nice work Lones!!!
    Thanks dude! We're squatting with the straight bar next week and I'll probably throw on suit bottoms, so it should be interesting
    23 years old
    6'3, 308 lbs

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

  22. #5047
    GFH Lones Green's Avatar
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    Max effort bench

    Bench, comp grip:
    bar x 30
    135 x 10
    185 x 5
    225 x 3
    245 x 1
    275 x 1
    *add 58 Super Phenom and 3 board*
    315 x 3
    315 x 3
    345 x 3
    345 x 3
    365 x 3
    365 x 3

    DB press:
    70's x 10
    90's x 10
    50's x 25

    KB extensions:
    25's x 25
    25's x 25
    35's x 10
    35's x 10
    35's x 10
    40's x 10

    Pulldowns:
    140 x 10 - WG
    160 x 10
    140 x 10 - CG
    160 x 10

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

    DB shrugs:
    70's x 20
    90's x 20
    60's x 30

    Curls, 4 x 15

    Timed bench on stability ball, 2 sets


    Pretty solid session. I planned to get in around 6 triples to a 3 board. I had no problem touching, the chest plate is smaller in this shirt but I still need to bring up my arm size. Shoulders are good too. I still could probably get in a 56, but that would be a lot of shirt. Raw work next week then I'll take it to a 2 board for triples. The triples really forced me to get used to pressure and pressing for a good bit of time, I see why Travis is having me do it like this.
    Last edited by Lones Green; 12-05-2010 at 01:34 PM.
    23 years old
    6'3, 308 lbs

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

  23. #5048
    Senior Member
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    Solid session. Triples in a shirt is a real endurance test, especially as the boards get lower. Did you get your shirt custom made or go with a stock size off the shelf?

  24. #5049
    Moderator Brian Hopper's Avatar
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    Nice work in the shirt Lones, usually we do triples in our shirt also.
    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

  25. #5050
    GFH Lones Green's Avatar
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    Quote Originally Posted by blong View Post
    Solid session. Triples in a shirt is a real endurance test, especially as the boards get lower. Did you get your shirt custom made or go with a stock size off the shelf?
    Its a double ply 58 but I got the neck scooped 2 inches, a super collar, and they gave me the big iron butt flap velcro. Not sure what I think about that yet, I didn't ask for it
    23 years old
    6'3, 308 lbs

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

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