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Thread: a Westside n00b's journey

  1. #6051
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Low box squats with SSB in briefs:
    bar x 5
    165 x 3
    255 x 2
    345 x 2
    345 x 2
    345 x 2
    395 x 2
    395 x 2
    395 x 2
    395 x 2
    395 x 2

    Speed pulls, sumo with 50 pounds of chain:
    225 x 1
    225 x 1
    225 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1

    Reverse hypers:
    5 plates x 10
    7 plates x 10
    9 plates x 10

    Hangman abs:
    green x 4 x 15

    Wide grip pulldowns:
    120 x 10
    140 x 10
    160 x 10
    180 x 10


    Not too bad, early session. I'll get back to the gym tonight to train some football kids and do some more stuff.
    23 years old
    6'3, 308 lbs

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

  2. #6052
    GFH Lones Green's Avatar
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    Max bench

    Floor press with quad micro minis:
    bar x 30
    *bands*
    bar x 10
    95 x 3
    135 x 3
    155 x 3
    175 x 1
    185 x 1
    205 x 1
    225 x 1
    250 x 1 5 lb PR, easy

    Extensions with same setup:
    bar x 3 x 12

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

    CSR with doubled mini band:
    1 plate x 10
    1.5 plates x 10
    2 plates x 10
    2 plates & a 10 x 10
    2.5 plates x 10

    Bell rows:
    1 plate x 10
    2 plates x 10
    2.5 plates x 10

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

    Rickshaw shrugs:
    2 plates x 3 x 50
    23 years old
    6'3, 308 lbs

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

  3. #6053
    WBB Team Captain Coke's Avatar
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    Relentless lower DE day and with the follow up man.

  4. #6054
    GFH Lones Green's Avatar
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    Quote Originally Posted by Coke View Post
    Relentless lower DE day and with the follow up man.
    Thanks dude.
    23 years old
    6'3, 308 lbs

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

  5. #6055
    GFH Lones Green's Avatar
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    Max effort lower

    Sumo block pulls with 50 pounds of chain:
    135 x 10
    *add chains*
    135 x 3
    225 x 3
    *belt*
    315 x 1
    365 x 1
    405 x 1
    455 x 1
    *suit bottoms*
    495 x 1
    545 x 1
    *straps up*
    585 x 1
    635 x 0, super close

    One leg RDL's:
    35's x 8
    45's x 8
    55's x 8

    Reverse hypers, short strap:
    4 plates x 10
    6 plates x 10
    8 plates x 10

    GHR:
    BW x 8
    +10 lbs x 8
    +25 lbs x 8

    Hangman abs:
    green x 5 x 15

    Iron cross:
    12's x 3 x 10

    Sled drags:
    2 plates x 5 trips
    3 plates x 2 trips
    4 plates x 2 trips
    6 plates x 2 trips


    Not too bad, got off work late and had an exam this morning, so I didn't sleep at all. About to go catch up on that
    23 years old
    6'3, 308 lbs

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

  6. #6056
    THE 800 QUEST NickAus's Avatar
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    May 2009
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    Sydney
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    Great numbers with no sleep!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #6057
    GFH Lones Green's Avatar
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    Dec 2005
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    Thanks guys. No sleep til Brooklyn.
    23 years old
    6'3, 308 lbs

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

  8. #6058
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench w/50 lbs of chain:
    bar x 30
    95 x 3 - thumb length from smooth
    135 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

    KB overhead press:
    30 x 20
    45 x 10
    55 x 10

    Tate press:
    35's x 15
    35's x 15
    40's x 15
    40's x 15

    *supersetted with*

    V-bar pressdown:
    80 x 4 x 25

    Pulldowns:
    140 x 10 WG
    140 x 10 MG
    160 x 10 WG
    160 x 10 MG
    180 x 10 WG
    180 x 10 MG
    60 x 10 Chuck V pulls
    70 x 10
    80 x 10

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

    Shrugs:
    135 x 10
    225 x 10
    315 x 10
    405 x 10

    Curls, 3 x 10


    Starting my 3 week wave with chains over, just now got them setup how I want them.
    23 years old
    6'3, 308 lbs

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

  9. #6059
    Senior Member
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    Louisville, KY
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    546
    Good work dude, should kill it in march. I won't be competing, but the wife and I may come down and watch.

  10. #6060
    GFH Lones Green's Avatar
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    Quote Originally Posted by covpride View Post
    Good work dude, should kill it in march. I won't be competing, but the wife and I may come down and watch.
    That would rule. I think Jordan's coming, and I know Rachel is
    23 years old
    6'3, 308 lbs

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

  11. #6061
    GFH Lones Green's Avatar
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    Dec 2005
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    Dynamic effort squat

    Squats with reverse mini paused in chains at parallel in briefs:
    160 x 3
    250 x 3
    340 x 2
    430 x 2
    520 x 2
    *suit bottoms*
    610 x 1
    660 x 1
    700 x 1
    750 x 1
    *wraps*
    810 x 1 - 10 lb PR
    840 x 1 - 40 lb PR

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

    Hangman abs:
    green x 4 x 20

    DB shrugs:
    50's x 25
    60's x 25
    70's x 25

    Here's the video:


    http://www.youtube.com/watch?v=GnIcA...1&feature=plcp
    Last edited by Lones Green; 12-15-2011 at 10:43 PM.
    23 years old
    6'3, 308 lbs

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

  12. #6062
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,832
    Huge PR 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

  13. #6063
    JERSEY IRON Brian C's Avatar
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    Philly
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    5,409
    Awesome squatting Lones! More like ME work though?
    JERSEY IRON POWERLIFTING
    198/220 Pro
    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

  14. #6064
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Huge PR Lones!!!
    Thanks Brian!
    23 years old
    6'3, 308 lbs

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

  15. #6065
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
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    Quote Originally Posted by Brian C View Post
    Awesome squatting Lones! More like ME work though?
    Yeah, obviously we worked up this week haha
    23 years old
    6'3, 308 lbs

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

  16. #6066
    GFH Lones Green's Avatar
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    Max effort bench

    Bench, comp grip:
    bar x 30
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    315 x 1
    *shirt on*
    365 x 1 - 3 board
    405 x 1 - 2 board
    455 x 1 - 2 board
    455 x 1 - 1 board
    *shirt off*
    225 x 10
    225 x 10

    DB rollbacks:
    30's x 3 x 10

    One arm barbell row:
    25 x 10
    50 x 10
    75 x 10

    CSR:
    2 plates x 10
    3 plates x 10
    3.5 plates x 10

    Iron cross:
    12's x 4 x 10

    DB shrugs:
    60's x 4 x 25


    Not too bad, goal was to take the shirt to a 1 board and I did. Had much more in the tank, but I'm not trying to do that this far out from a meet. Oh, and I still fit in the shirt, haha.
    23 years old
    6'3, 308 lbs

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

  17. #6067
    Senior Member
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    Louisville, KY
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    546
    Good work man, glad to see that bench moving up for you, I know it wasn't as good as you hoped at the pro/am in August.

  18. #6068
    GFH Lones Green's Avatar
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    Quote Originally Posted by covpride View Post
    Good work man, glad to see that bench moving up for you, I know it wasn't as good as you hoped at the pro/am in August.
    Yeah, dropping weight really fucked me up
    23 years old
    6'3, 308 lbs

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

  19. #6069
    Senior Member SELK's Avatar
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    Jul 2008
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    Squat looked really strong.

    Im jealous of that training crew, looks like some really strong dudes there.
    960/530/749 @ 242
    903/524/738 @ 220

  20. #6070
    WBB Team Captain Coke's Avatar
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    Feb 2003
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    Jacob's ladder
    Posts
    35,261
    Amazed with the squats Lones!!

  21. #6071
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    Squat looked really strong.

    Im jealous of that training crew, looks like some really strong dudes there.
    Thanks dude! And yes, its worth driving 3 hours there and 3 hours back to train with them.

    The guy behind me has a 840 @ 198, right side of me has a 960 @ 275.
    23 years old
    6'3, 308 lbs

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

  22. #6072
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,863
    Quote Originally Posted by Coke View Post
    Amazed with the squats Lones!!
    Thanks bud
    23 years old
    6'3, 308 lbs

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

  23. #6073
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,832
    Wow, and i'm complaining about wanting to drive an hour to OBB or TBB, lol.
    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. #6074
    Senior Member SELK's Avatar
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    Jul 2008
    Posts
    1,946
    Quote Originally Posted by Lones Green View Post
    Thanks dude! And yes, its worth driving 3 hours there and 3 hours back to train with them.

    The guy behind me has a 840 @ 198, right side of me has a 960 @ 275.
    Yeah sounds worth the drive, i drove almost 4 hours each way every other week to train with a different crew before i got my monolift and it certainly helped my lifts a ton.

    things are really really far apart in Canada..
    Last edited by SELK; 12-18-2011 at 08:40 PM.
    960/530/749 @ 242
    903/524/738 @ 220

  25. #6075
    GFH Lones Green's Avatar
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    Max effort lower

    Rack pulls, below mid shin:
    bar x 5
    135 x 5
    225 x 3
    315 x 1
    405 x 1
    495 x 1
    545 x 1
    585 x 1
    630 x 0

    Extra wide sumo pulls:
    185 x 6
    275 x 6
    365 x 6

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

    Hangman abs:
    green x 4 x 20

    Face pulls:
    100 x 20
    120 x 20
    140 x 20


    Lowered volume, I'm a little beat up from the last week of training. I'm gonna ease up on things the rest of this week to prep for the training cycle.
    23 years old
    6'3, 308 lbs

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

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