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Thread: a Westside n00b's journey

  1. #5201
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian C View Post
    Great work on the recent PRs bud!!
    Appreciate it!
    23 years old
    6'3, 308 lbs

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

  2. #5202
    GFH Lones Green's Avatar
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    Dynamic effort squat/dl

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

    Block pulls, mid shin & sumo:
    135 x 5
    225 x 5
    315 x 3
    315 x 3
    365 x 3
    365 x 3
    405 x 3
    405 x 3
    405 x 3

    GHR:
    BW x 3 x 8

    Hip abduction:
    purple x 3 x 15

    Hangman abs:
    green x 5 x 15

    Calves, 3 x 15

    Sled drags in grass:
    3 plates x 8 trips


    Not a bad session, handed off to a guy and helped him with his shirt between some of the sets at the end.
    23 years old
    6'3, 308 lbs

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

  3. #5203
    Moderator Brian Hopper's Avatar
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    Nice work Lones, how do you like the block pulls on speed day?

    Now that I thought about it, I think I already asked you that question before....haha
    Last edited by Brian Hopper; 01-17-2011 at 03:23 PM.
    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. #5204
    Always listening & learnin lil' power's Avatar
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    Quote Originally Posted by Lones Green View Post
    Not a bad session, handed off to a guy and helped him with his shirt between some of the sets at the end.
    Who else in town is using gear?...not Matt is it?
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  5. #5205
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice work Lones, how do you like the block pulls on speed day?

    Now that I thought about it, I think I already asked you that question before....haha
    Haha, you asked why I was doing them. I've only done them twice so far. Every other week. We'll see how things go in March, but I think they should work
    23 years old
    6'3, 308 lbs

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

  6. #5206
    GFH Lones Green's Avatar
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    Quote Originally Posted by lil' power View Post
    Who else in town is using gear?...not Matt is it?
    Haven't heard or seen him in months. It was Sean, benched 545 pretty easily in a crapper shirt
    23 years old
    6'3, 308 lbs

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

  7. #5207
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    Haha, you asked why I was doing them. I've only done them twice so far. Every other week. We'll see how things go in March, but I think they should work
    I remember asking you why, but I think I asked you how you like them after your first week. I'm going to try it also for the rest of this cycle.
    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

  8. #5208
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I remember asking you why, but I think I asked you how you like them after your first week. I'm going to try it also for the rest of this cycle.
    Nice. I think they should work well
    23 years old
    6'3, 308 lbs

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

  9. #5209
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    Nice. I think they should work well
    Yeah, I think so too!!!
    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

  10. #5210
    GFH Lones Green's Avatar
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    Dynamic effort bench

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

    DB press:
    60's x 20
    70's x 20
    50's x 35

    Fat bar pressdowns:
    100 x 4 x 20

    Seated rows:
    120 x 20
    140 x 10
    160 x 10
    180 x 10

    Wide grip pulldowns:
    120 x 15
    140 x 15
    160 x 15

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

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

    Neck, 4 x 20

    Light forearm work


    Last week of a 3 week wave, will go straight for a week, and then throw bands back on.

    Straight bar tomorrow and I'll throw bottoms on
    23 years old
    6'3, 308 lbs

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

  11. #5211
    Moderator Brian Hopper's Avatar
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    Solid speed day!!! What does GFH mean?
    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

  12. #5212
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Solid speed day!!! What does GFH mean?
    Matt Dimel just rolled over in his grave. Get F***ing Huge!
    23 years old
    6'3, 308 lbs

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

  13. #5213
    GFH Lones Green's Avatar
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    Purple band pressdowns - 250 reps

    MM band pull aparts - 100 reps


    Went easy, shoulder work the night before squatting heavy with the straight bar will not make them happy the next couple days.
    Last edited by Lones Green; 01-20-2011 at 10:07 PM.
    23 years old
    6'3, 308 lbs

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

  14. #5214
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    Matt Dimel just rolled over in his grave. Get F***ing Huge!
    LOL, I'm sure he'll forgive me GFH!!!!!
    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

  15. #5215
    GFH Lones Green's Avatar
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    Max effort squat @ Cell Block

    Squats paused on chains an inch below parallel in briefs:
    bar x 5
    160 x 3
    250 x 2
    340 x 2
    430 x 2
    430 x 2
    480 x 2
    480 x 2
    520 x 2
    *suit bottoms*
    610 x 1
    660 x 1 PR at this height

    Reverse hypers:
    5 plates x 10
    6 plates x 10
    7 plates x 10
    8 plates x 10

    Hangman abs:
    green x 5 x 15


    Done, had some guys come down to squat with us and took forever getting in bottoms and what not. Two of our guys hit 840 in bottoms which is sick.

    I hung with an 800 pound squatter, and probably had 700 in me. This is good news

    Drive home took 4 hours due to snow. Be a longggggg day of classes tomorrow
    23 years old
    6'3, 308 lbs

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

  16. #5216
    Moderator Brian Hopper's Avatar
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    That's a long drive home. But I'm sure it was worth it after that squat, nice work on the PR buddy!!!!
    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

  17. #5217
    Senior Member
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    You're on pace for 8 bills in March. Huge gains being made, congrats!

  18. #5218
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    That's a long drive home. But I'm sure it was worth it after that squat, nice work on the PR buddy!!!!
    Thanks dude. It's always worth it!
    23 years old
    6'3, 308 lbs

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

  19. #5219
    GFH Lones Green's Avatar
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    Quote Originally Posted by blong View Post
    You're on pace for 8 bills in March. Huge gains being made, congrats!
    Thanks. I probably will not attempt 800 in March haha. 750-770 sounds more like it for a 3rd
    23 years old
    6'3, 308 lbs

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

  20. #5220
    Senior Member
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    Great work on the PR.
    www.wildirongym.com
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  21. #5221
    Getting stronger Donnajo's Avatar
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    Good job on the PR!

  22. #5222
    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

  23. #5223
    GFH Lones Green's Avatar
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    Max effort bench

    Raw bench:
    bar x 20
    135 x 5
    185 x 3
    225 x 3
    245 x 2
    275 x 1
    295 x 1
    315 x 1, very easy

    Close grip bench, thumb length from smooth:
    225 x 5
    225 x 5
    245 x 5
    245 x 5
    275 x 3

    KB extensions:
    30's x 15
    30's x 15
    30's x 15
    35's x 10
    35's x 10

    1 arm DB row:
    85's x 10
    100's x 10
    120's x 10

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

    MM band pull aparts, 4 x 15

    Shrugs:
    135 x 15
    225 x 15
    315 x 15
    *straps*
    365 x 15
    405 x 15

    Curls, 3 x 10

    Battling ropes, 2 sets


    Took it easy, had a cold for a few days plus I like to take an easy week half way through my bench cycle. Felt good for 365 or so.

    I'll shirt up either next week or the next, in 2 weeks I'll have some more help so I might switch things around a little bit.
    23 years old
    6'3, 308 lbs

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

  24. #5224
    GFH Lones Green's Avatar
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    Extra

    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

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

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

  25. #5225
    GFH Lones Green's Avatar
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    Dynamic effort squat/dl

    Speed squats, 15 inch box:
    bar x 3
    *add choked greens*
    bar x 3
    135 x 3
    225 x 3
    *briefs and belt*
    275 x 2
    275 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    365 x 1
    405 x 1

    Speed pulls, sumo:
    135 x 3
    245 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1
    335 x 1

    GHR:
    BW x 8
    +MM band x 8
    +MM band x 8

    Hip abduction:
    80 x 15
    90 x 15
    100 x 15

    Hip adduction:
    80 x 15
    90 x 15
    100 x 15

    45 degree back raise:
    BW x 20
    +green band x 15
    +green band x 15
    +green band x 15

    Standing ab variations, 6 x 15

    Leg extensions, 3 x 15

    Calves, 3 x 15

    15 mins sauna


    Squats felt a little sketchy, it was on a setup I wasn't used to so thats to be expected. Also I was squatting to a low box then took my height up a bit. Pulls felt real good. Still trying to shake what's left of this cold, so no sled work today
    Last edited by Lones Green; 01-23-2011 at 02:18 PM.
    23 years old
    6'3, 308 lbs

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

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