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Thread: a Westside n00b's journey

  1. #6076
    GFH Lones Green's Avatar
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    6,863
    Speed bench

    Speed bench with 50 pounds of chain:
    bar x 30
    *add chains*
    bar x 5 - thumb length from smooth
    95 x 3
    135 x 3
    135 x 3
    135 x 3
    155 x 3
    155 x 3
    155 x 3
    175 x 3
    175 x 3
    175 x 3

    Incline DB press:
    50's x 20
    65's x 20

    Incline EZ bar extensions:
    45 x 15
    65 x 15
    75 x 15

    *supersetted with*

    Pressdowns:
    70's x 25
    70's x 25
    70's x 25

    DB rows:
    75's x 15
    95's x 10
    115's x 10

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

    MM band pull aparts, 2 x 50

    Shrugs:
    135 x 20
    225 x 20
    315 x 20

    Curls, 3 x 10
    23 years old
    6'3, 308 lbs

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

  2. #6077
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Speed squats with SSB in briefs, slightly below parallel:
    bar x 5
    *add green bands*
    bar x 3
    160 x 2
    250 x 2
    300 x 2
    300 x 2
    300 x 2
    340 x 2
    340 x 2
    340 x 2

    Rack pulls 2 inches below knee with green bands doubled:
    135 x 15
    135 x 15
    185 x 15
    225 x 15

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

    GHR:
    BW x 3 x 8

    Abs on foam roller:
    BW x 10
    +10 lbs x 10
    +10 lbs x 10
    +25 lbs x 10

    CSR:
    1 plate x 10
    2 plates x 10
    2.5 plates x 10
    23 years old
    6'3, 308 lbs

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

  3. #6078
    GFH Lones Green's Avatar
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    Max bench

    Bench, comp grip:
    bar x 30
    *add 50 lbs chain*
    bar x 5
    95 x 3
    135 x 3
    155 x 3
    175 x 3
    185 x 3
    205 x 1
    225 x 1
    245 x 1
    265 x 1
    275 x 1

    KB overhead press:
    25's x 20
    45's x 20
    60's x 20

    Lateral raise:
    15's x 20
    25's x 20
    30's x 20

    Front raise:
    15's x 10
    15's x 10
    15's x 10

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

    Tate press:
    30's x 15
    30's x 15
    30's x 15
    30's x 15

    *supersetted with*

    Pressdowns:
    70 x 25
    80 x 25
    90 x 25

    DB shrugs:
    65's x 4 x 25

    Light back work for recovery


    Took kind of a deload, didn't do an all out max single and kept assistance light. 3rd day in a row training due to Christmas, but that's life. I'm off til Monday.
    23 years old
    6'3, 308 lbs

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

  4. #6079
    WBB Team Captain Coke's Avatar
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    Have a Merry Xmas Lones, you deserve some extra time off.

  5. #6080
    GFH Lones Green's Avatar
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    Thanks dude.

    Max effort lower

    Extra wide sumo pulls:
    135 x 10
    225 x 3
    315 x 1
    365 x 1
    *belt*
    405 x 1
    *loose briefs*
    455 x 1
    495 x 1
    545 x 1
    585 x 0
    570 x 1, 5 lb PR

    SSB seated goodmornings:
    160 x 10
    160 x 10
    210 x 5
    230 x 5

    Rack pulls at knee:
    135 x 20
    225 x 10
    275 x 10

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

    Abs on foam roller:
    mini x 4 x 15

    Sled drags:
    3 plates x 4 trips

    http://youtu.be/6t-zSI8k3HE
    23 years old
    6'3, 308 lbs

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

  6. #6081
    Senior Member SELK's Avatar
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    nice work on the ultra wide sumo there, those are a bitch and you make me feel bad for not doing them.
    960/530/749 @ 242
    903/524/738 @ 220

  7. #6082
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    nice work on the ultra wide sumo there, those are a bitch and you make me feel bad for not doing them.
    I assure you, you're doing plenty of volume for your pull haha.

    And yeah, they are really tough, particularly the lockout. I tried getting my ass down more and getting in a more upright position and the pulls felt a lot better, but obviously as they got heavier the form broke down. The lighter ones looked good though...

    http://youtu.be/2iPwpC37V68
    23 years old
    6'3, 308 lbs

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

  8. #6083
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
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    Speed bench

    Speed bench with 50 pounds of chain:
    bar x 30
    *add chains*
    bar x 3 - thumb length from smooth
    95 x 3
    155 x 3
    155 x 3
    155 x 3
    175 x 3 - pinky on ring
    175 x 3
    175 x 3
    185 x 3 - comp grip
    185 x 3
    185 x 3

    EZ bar extensions with mini band:
    35 x 20
    55 x 10
    75 x 10
    80 x 10

    *supersetted with*

    Overhead rope extensions:
    70 x 15
    70 x 15
    70 x 15
    70 x 15

    Pulldowns:
    140 x 10 WG
    140 x 10 MG
    140 x 10 CG
    160 x 10 WG
    160 x 10 MG
    160 x 10 CG
    50 x 10 - chuck v rows
    60 x 10
    70 x 10
    80 x 10

    Face pulls:
    80 x 25
    90 x 25
    100 x 25

    Shrugs:
    225 x 20
    225 x 20
    225 x 20

    Curls, 3 x 10


    Not too bad, back is a little stiff from yesterday.
    23 years old
    6'3, 308 lbs

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

  9. #6084
    WBB Team Captain Coke's Avatar
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    Super in the sumo vids!! - crazy speed work too, including those reps.

  10. #6085
    Moderator Brian Hopper's Avatar
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    Your form looked really good with the 545.
    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

  11. #6086
    GFH Lones Green's Avatar
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    Thanks guys.

    Dynamic effort squat

    SSB squats to a 12 inch box and foam:
    bar x 5
    135 x 2
    185 x 2
    225 x 2
    275 x 2
    315 x 2
    365 x 2
    365 x 2
    405 x 2
    405 x 2
    455 x 2
    455 x 2

    Reverse hypers:
    4 plates x 3 x 10

    Hangman abs:
    green x 4 x 15

    Hip abduction:
    MM band x 3 x 20


    Went through this session with a fever, felt like hell. Definitely going to skip benching today.
    23 years old
    6'3, 308 lbs

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

  12. #6087
    WBB Team Captain Coke's Avatar
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    Great integrity to follow through with that effort while feeling subpar...stellar SSB squats man.

  13. #6088
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Squats to a lox box with foam:
    bar x 10
    *Add 4 chains*
    bar x 3
    135 x 2
    185 x 2
    225 x 2
    225 x 2
    *belt*
    275 x 2
    275 x 2
    315 x 2
    315 x 2

    Speed pulls, conventional:
    225 x 5
    295 x 5
    *belt*
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1 - with these I added a mat each single, the last one the bar was just barely touching my shoes.

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

    Hip abduction:
    stack x 3 x 20

    Hip adduction:
    stack x 3 x 20

    Standing abs:
    100 x 10
    120 x 10
    140 x 10
    160 x 10
    180 x 10

    Calf raises, 4 x 30


    Not too bad, just went really light and raw to get back into the swing of things. Had flu then bronchitis. I'm getting better slowly, but I let it go so long before going to the doctor, its taking awhile to clear it up. I'm getting better slowly though!
    23 years old
    6'3, 308 lbs

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

  14. #6089
    Senior Member
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    Louisville, KY
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    546
    Good work man, get to the doctor earlier next time. Got to keep yourself healthy for real.

  15. #6090
    GFH Lones Green's Avatar
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    Max effort bench

    Close grip floor press with chains:
    bar x 30
    *add 50 lbs of chain*
    bar x 3
    95 x 3
    135 x 3
    155 x 1
    185 x 1
    205 x 1
    225 x 1
    245 x 1
    265 x 1
    275 x 1

    DB press:
    55's x 20
    70's x 20
    70's x 20

    DB rollbacks:
    35's x 10
    35's x 10
    40's x 10
    40's x 10

    *supersetted with*

    Pressdowns:
    80 x 3 x 15

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

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

    Iron cross:
    12's x 3 x 10

    DB shrugs:
    60's x 3 x 50


    Not too bad today. Still trying to clear junk out of my chest, so breathing sucks a little bit.
    23 years old
    6'3, 308 lbs

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

  16. #6091
    GFH Lones Green's Avatar
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    Max effort lower

    Rack pulls at mid shin with quad mini's:
    bar x 5
    135 x 3
    185 x 3
    225 x 1
    *belt*
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    435 x 1

    SSB goodmornings:
    125 x 5
    165 x 5
    185 x 5
    185 x 5
    215 x 5

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

    GHR:
    BW x 3 x 8

    Standing abs:
    6 x 20

    Prowler push:
    4 plates x 8 trips
    Last edited by Lones Green; 01-09-2012 at 01:38 PM.
    23 years old
    6'3, 308 lbs

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

  17. #6092
    WBB Team Captain Coke's Avatar
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    Training is always on point bro.

  18. #6093
    GFH Lones Green's Avatar
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    Thanks!

    Speed bench

    Speed bench, straight weight:
    bar x 30
    135 x 10 - pinky on ring
    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
    225 x 3 - comp grip
    225 x 3
    225 x 3

    KB overheads:
    30's x 20
    40's x 20
    50's x 10
    60's x 10

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

    Pressdowns:
    120 x 2 x 20

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

    CSR:
    2 plates x 10
    2 plates x 10
    2.5 plates x 10

    Face pulls:
    130 x 4 x 15

    Shrugs:
    225 x 20
    315 x 20
    315 x 20


    Feeling a lot better today, getting my work capacity back. Knew it wouldn't take too long. Had a good friend of mine come through town on business, so he benched with me. It was really nice to have someone push back on me. He's looking to total 2100 pounds in March, and I don't doubt for a second that he will do it.
    23 years old
    6'3, 308 lbs

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

  19. #6094
    GFH Lones Green's Avatar
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    Dynamic lower

    Squats paused on chains 1 inch below parallel in briefs:
    bar x 3
    160 x 3
    250 x 2
    340 x 2
    *belt*
    430 x 2
    430 x 2
    480 x 2
    480 x 2
    520 x 2
    520 x 2
    570 x 1
    *suit bottoms*
    610 x 1
    660 x 1
    700 x 1

    Prone leg curls, 3 x 15

    Standing abs:
    green x 5 x 20

    DB shrugs:
    50's x 35
    60's x 35
    70's x 35
    80's x 35


    Not too bad, the 700 went up very easy and I called it there. I used this as just getting used to carrying weight again. Started feeling it in my knees a little bit, but no problems at all. Now the fun training starts.
    23 years old
    6'3, 308 lbs

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

  20. #6095
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Lones Green View Post
    Now the fun training starts
    No joke, let the games begin, lol.

  21. #6096
    GFH Lones Green's Avatar
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    Max effort bench

    Bench, ring finger on ring:
    bar x 30
    *add doubled monster mini bands*
    bar x 3
    95 x 3
    135 x 3
    155 x 3
    185 x 1
    205 x 1
    *3 board*
    225 x 1
    245 x 1
    265 x 1
    285 x 1 10 lb PR
    295 x 1 20 lb PR
    315 x 1 40 lb PR

    Close grip floor press with fat bar:
    135 x 20
    185 x 10
    225 x 10
    225 x 10

    DB rollbacks:
    40's x 10
    40's x 10
    40's x 10

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

    Face pulls:
    70 x 15
    80 x 15
    90 x 15
    100 x 15

    Iron cross:
    10's x 10
    12's x 10
    12's x 10
    15's x 10

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

    Curls, 3 x 10


    Not too bad, PR was ancient so I was expecting something decent.
    23 years old
    6'3, 308 lbs

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

  22. #6097
    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

  23. #6098
    Senior Member
    Join Date
    Feb 2009
    Location
    San Jose, CA
    Posts
    2,486
    That's a huge PR. Great work!
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
    http://tinyurl.com/WildIron

  24. #6099
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Thanks guys!
    23 years old
    6'3, 308 lbs

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

  25. #6100
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,863
    Max effort lower

    Reverse blue band deads:
    135 x 5
    225 x 3
    315 x 3
    365 x 1
    405 x 1
    *belt*
    455 x 1
    495 x 1
    545 x 1
    610 x 1 5 lb PR

    Seated GM's with SSB:
    bar x 20
    125 x 10
    125 x 10
    165 x 10

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

    Reverse hyper partials:
    1 plate x 20
    2 plates x 10
    2 plates x 10

    Standing ab work:
    6 x 20

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

    http://youtu.be/qecu7eLypNQ
    23 years old
    6'3, 308 lbs

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

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