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Thread: a Westside n00b's journey

  1. #6101
    WBB Team Captain Coke's Avatar
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    Super session, impressive vid!

  2. #6102
    GFH Lones Green's Avatar
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    Thank you!

    Speed bench

    Speed bench with swiss bar:
    bar x 30
    95 x 10 - mid grips
    135 x 10
    155 x 3
    155 x 3
    155 x 3
    175 x 3 - outer grips
    175 x 3
    175 x 3
    195 x 3
    195 x 3
    195 x 3

    DB press:
    100's x 10
    100's x 10
    70's x 10

    JM press:
    95 x 10
    115 x 10
    135 x 10

    *supersetted with*

    Pressdowns, 3 x 20

    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 pulldowns
    60 x 10
    70 x 10
    80 x 10

    Lateral raise:
    12's x 20
    15's x 20
    20's x 10
    25's x 10

    Shrugs:
    135 x 20
    225 x 20
    315 x 20
    *straps*
    405 x 10
    455 x 10

    TRX scarecrows:
    BW x 3 x 10

    Reverse hypers, long strap:
    2 plates x 10
    3 plates x 10
    4 plates x 10

    Terminal knee extensions:
    green x 1 x 20 each knee
    23 years old
    6'3, 308 lbs

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

  3. #6103
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Box squats in briefs with Giant Cambered bar:
    bar x 8
    170 x 3
    260 x 3
    *belt and briefs*
    350 x 2
    *add purple bands over plates*
    350 x 2
    350 x 2
    400 x 2
    400 x 2
    440 x 2
    440 x 2
    490 x 2
    510 x 2 - 8 work sets total
    530 x 1
    580 x 1
    620 x 1 - 95 pound PR

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

    Hip abduction:
    MM band x 3 x 20

    Hangman abs:
    green x 5 x 20

    Side bends:
    50's x 10
    70's x 10
    95's x 10

    Looks like my strength is back!
    23 years old
    6'3, 308 lbs

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

  4. #6104
    Senior Member
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    A 95 lb PR is HUGE. We did cambered bar this week too, but with chains. I feel like it magnifies any technique flaws. You must be dialed into hit a PR like that with it.
    www.wildirongym.com
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  5. #6105
    THE 800 QUEST NickAus's Avatar
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    That is a huge PR!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #6106
    Senior Member
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    Nice job on the PR!

  7. #6107
    WBB Team Captain Coke's Avatar
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    Damn, amazing stuff!

  8. #6108
    Moderator Brian Hopper's Avatar
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    Marcus is right, that is a huge PR bro, good job!!!
    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

  9. #6109
    LittleJake JSully's Avatar
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    damn, big lifting, enormous PR, grats!! great work
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  10. #6110
    GFH Lones Green's Avatar
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    Thanks guys!

    Max effort bench

    Bench, comp grip:
    bar x 30
    135 x 5
    185 x 3
    225 x 1
    275 x 1
    315 x 1
    *add shirt*
    405 x 1 - 3 board, didn't touch
    455 x 1 - 3 board
    455 x 1 - 3 board
    475 x 1 - 2 board
    495 x 1 - 2 board

    4 board, pinky on ring:
    225 x 5
    225 x 5
    225 x 5

    Pressdowns, 3 x 10

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

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

    DB shrugs:
    70's x 3 x 20

    Hammer curls, 3 x 10


    Well my weight is sitting around 314-315 in the mornings, quite a bit heavier than the last time I was in this shirt. It took forever to get on. Like 30 minutes. Not sure what my plan is right now, but I'm pretty sure its going to take damn near 600 to touch in that guy.
    23 years old
    6'3, 308 lbs

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

  11. #6111
    GFH Lones Green's Avatar
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    Max effort lower

    Extra wide sumo pulls standing on 1 inch mats with 50 pounds of chain:
    185 x 5
    *add chains*
    185 x 3
    235 x 3
    275 x 3
    325 x 1
    *belt*
    365 x 1
    415 x 1
    455 x 1
    475 x 1
    505 x 1
    530 x 1

    Rack pulls below knee:
    135 x 20
    225 x 10
    315 x 10
    405 x 10

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

    GHR:
    BW x 3 x 8

    Standing abs:
    6 x 20

    Farmer's walks:
    2 plates x 2 trips
    4 plates x 4 trips
    6 plates x 2 trips


    530 wasn't bad but I'm taking it kinda easy, slightly beat up
    23 years old
    6'3, 308 lbs

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

  12. #6112
    JERSEY IRON Brian C's Avatar
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    Killer pr on the cambered bar! Extra wides are brutal too. How far out do you set your feet?
    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

  13. #6113
    WBB Team Captain Coke's Avatar
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    Awesome training overall!

  14. #6114
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian C View Post
    Killer pr on the cambered bar! Extra wides are brutal too. How far out do you set your feet?
    I put 25 pound plates on the inside of a regular power bar before I throw the 45's on, so my legs are probably an inch or two past the ring. Usually I'm right at the ring, it really takes away a lot of your drive.
    23 years old
    6'3, 308 lbs

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

  15. #6115
    GFH Lones Green's Avatar
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    Quote Originally Posted by Coke View Post
    Awesome training overall!
    Thanks!
    23 years old
    6'3, 308 lbs

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

  16. #6116
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench, mini bands:
    bar x 30
    *add bands*
    bar x 3 - half thumb length from smooth
    95 x 3
    145 x 3
    145 x 3
    145 x 3
    145 x 3 - pinky on ring
    145 x 3
    145 x 3
    145 x 3 - comp grip
    145 x 3
    145 x 3

    Floor press with football bar, close handles:
    135 x 10
    155 x 10
    175 x 10

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

    DB row:
    70's x 10
    100's x 10
    100's x 10

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

    Mini band pull aparts, 2 x 50

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

    Shrugs:
    135 x 20
    225 x 20
    315 x 10
    405 x 10


    Not too bad. Did a little more because I had time to kill waiting on a client to show up
    23 years old
    6'3, 308 lbs

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

  17. #6117
    GFH Lones Green's Avatar
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    Dynamic effort squat - circa max-ish work

    Squats with mastodon in briefs paused in chains below parallel with blue and green bands:
    bar x 3
    *add blue band*
    bar x 3
    *add green band*
    bar x 3
    160 x 3
    250 x 2
    300 x 2
    340 x 2
    *suit bottoms*
    390 x 1
    430 x 1
    480 x 1
    *light straps up*
    520 x 1 - some kind of crazy PR

    Hip abduction:
    purple x 3 x 20

    GHR:
    BW x 3 x 8

    Hangman abs:
    green x 4 x 20

    Sit ups:
    +35 lbs x 10
    +50 lbs x 10
    +60 lbs x 10


    Not too bad today. Knee came in a bit on the last one as my gear tightened up, but it was still fairly fast. Called it there. I need some knee sleeves, any suggestions?
    Last edited by Lones Green; 01-26-2012 at 09:30 PM.
    23 years old
    6'3, 308 lbs

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

  18. #6118
    Moderator Brian Hopper's Avatar
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    Lakeland, Florida
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    I became a fan of the EFS super heavy knee sleeves. Since your a geared lifter, you can use these and they'll almost feel like a light wrap.
    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

  19. #6119
    LittleJake JSully's Avatar
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    Feb 2004
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    Phoenix, AZ
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    2,172
    strong squatting..

    I like the EFS sleeves, I have the heavy sleeves. I've heard good things about the super heavy with geared lifters.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  20. #6120
    GFH Lones Green's Avatar
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    Thanks guys. I'm gonna look into those knee sleeves, I've already heard those are the way to go!

    Max effort bench

    Reverse green band bench:
    bar x 30
    135 x 5
    185 x 5
    225 x 3
    *add band*
    275 x 3
    295 x 3
    315 x 1
    335 x 1
    365 x 1
    385 x 1
    405 x 1
    425 x 1

    Push ups in rack:
    BW x 3 x 10

    Incline extensions:
    45 x 20
    65 x 15
    85 x 15

    DB row:
    70's x 10
    100's x 10
    100's x 10

    Face pulls:
    100 x 10
    120 x 10
    140 x 10
    160 x 10

    DB shrugs:
    60's x 3 x 20


    Not too bad, took it easy since I squatted yesterday. Got a meet tomorrow I'm helping at, spent a long time in a hotel room talking with a couple really strong lifters tonight, got some new ideas
    23 years old
    6'3, 308 lbs

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

  21. #6121
    GFH Lones Green's Avatar
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    Max effort lower

    Rack pulls just above mid shin with quad monster mini bands:
    bar x 5
    95 x 3
    135 x 3
    155 x 3
    185 x 3
    225 x 3
    *belt*
    245 x 1
    275 x 1
    295 x 1
    315 x 1
    335 x 1
    365 x 1
    *straps*
    385 x 1

    Chain suspended goodmornings:
    bar x 10
    125 x 5
    165 x 5
    *belt*
    215 x 5
    255 x 5

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

    Standing abs:
    6 x 15

    Side bends:
    70's x 3 x 10

    Green band leg curls:
    3 x 20


    Not too bad. Used band pegs on the rack and stood on some blocks because the pins in the rack only go so low. That was some pretty crazy tension! Also I used a bar with crap knurling, so I was having trouble holding onto it with 365 so I threw straps.
    23 years old
    6'3, 308 lbs

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

  22. #6122
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench, doubled minis:
    bar x 30
    *add bands*
    bar x 3 - half thumb length from smooth
    95 x 3
    135 x 3
    165 x 3
    165 x 3
    165 x 3
    165 x 3 - pinky on ring
    165 x 3
    165 x 3
    165 x 3 - comp grip
    165 x 3
    165 x 3

    Steep incline DB press:
    55's x 15
    55's x 15
    55's x 15

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

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

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

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

    Shrugs:
    225 x 50
    275 x 50
    275 x 50

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

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

  23. #6123
    JERSEY IRON Brian C's Avatar
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    Some big sessions Lones. Huge rack pulls too. Do you do them conv or sumo?
    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

  24. #6124
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian C View Post
    Some big sessions Lones. Huge rack pulls too. Do you do them conv or sumo?
    Thanks Brian. I do all of my rack work conventional.
    23 years old
    6'3, 308 lbs

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

  25. #6125
    GFH Lones Green's Avatar
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    Dynamic effort squat

    14 inch box squats with SSB, narrow stance:
    bar x 5
    165 x 3
    255 x 3
    *belt*
    345 x 2
    345 x 2
    395 x 2
    395 x 2
    435 x 2
    435 x 2
    485 x 2
    485 x 2 - 8 work sets total
    525 x 1
    575 x 1

    Speed pulls, beltless standing on 2 inch platform:
    145 x 5
    235 x 5
    335 x 1 - conv
    335 x 1 - sumo
    335 x 1 - conv
    335 x 1 - sumo
    335 x 1 - conv
    335 x 1 - sumo
    335 x 5 - conv

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

    Hangman abs:
    green x 3 x 20


    Not too bad, down week between blue/green last week and reverse mini next week
    23 years old
    6'3, 308 lbs

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

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