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Thread: a Westside n00b's journey

  1. #6126
    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 bench

    Bench, comp grip:
    bar x 30
    135 x 8
    225 x 3
    275 x 1
    *shirt on*
    365 x 1 - 3 board
    405 x 1 - 2 board
    435 x 1 - 1 board
    435 x 1

    Rollbacks:
    35's x 10
    35's x 10
    35's x 10

    *supersetted with*

    Pressdowns, 3 x 20

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

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

    Band pull aparts:
    MM band x 3 x 20

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


    I was real late to the gym thanks to setting my alarm for 6:30 pm instead of 6:30 am. Had to skip some of my warmup sets, but things went okay. 435 went up well, I'm just not gonna be able to use my 54 phenom.
    23 years old
    6'3, 308 lbs

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

  2. #6127
    GFH Lones Green's Avatar
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    Dec 2005
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    Max effort lower

    Sumo block pulls, 4-5 inches off the floor:
    135 x 5
    225 x 5
    315 x 1
    *belt*
    405 x 1
    *loose briefs*
    495 x 1
    545 x 1
    *suit bottoms*
    585 x 1
    *straps up*
    635 x 1
    675 x 1
    725 x 0 - plates fell off the bar
    725 x 1 - not happy with the way this one looked

    High rack pulls with fat bar:
    135 x 15
    155 x 15
    185 x 15
    225 x 5
    275 x 5
    315 x 5

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

    Standing abs:
    4 x 20

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


    725 felt pretty good, I just need to get my hips through more. I'm sticking with what I've been doing, tons of glute, lower and upper back work.
    23 years old
    6'3, 308 lbs

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

  3. #6128
    LittleJake JSully's Avatar
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    Phoenix, AZ
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    bench is looking solid and 725 is 725 regardless of how pretty it was.. strong 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

  4. #6129
    GFH Lones Green's Avatar
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    Quote Originally Posted by JSully View Post
    bench is looking solid and 725 is 725 regardless of how pretty it was.. strong work
    Thanks dude.
    23 years old
    6'3, 308 lbs

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

  5. #6130
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
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    6,863
    Speed bench

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

    Seated overhead press:
    40's x 20
    55's x 10
    75's x 10

    Kettlebell extensions:
    20's x 15
    30's x 15
    45's x 10
    45's x 10

    Pressdowns:
    70 x 20
    80 x 20
    90 x 20
    100 x 20

    Barbell rows:
    95 x 10
    95 x 10
    115 x 10
    135 x 10
    185 x 10
    225 x 10

    Wide grip pulldowns:
    100 x 20
    120 x 20
    140 x 20

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

    Shrugs:
    225 x 20
    225 x 20
    315 x 20
    405 x 20
    405 x 20

    Lower body rehab work (reverse hypers, GHRs, abs)


    Not too bad, had some time to kill before my next client so I hit lower body stuff. I've been doing this every day, and can already tell a difference in my abs
    23 years old
    6'3, 308 lbs

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

  6. #6131
    LuNa
    Join Date
    Apr 2009
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    Tilburg, The Netherlands
    Posts
    3,716
    Big session. I have been lurking your journal for quite some time now and you have been putting in great work. Keep up the effort.

  7. #6132
    GFH Lones Green's Avatar
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    Quote Originally Posted by LuNa View Post
    Big session. I have been lurking your journal for quite some time now and you have been putting in great work. Keep up the effort.
    Thanks for the lurking? Haha
    23 years old
    6'3, 308 lbs

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

  8. #6133
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
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    6,863
    Dynamic effort lower

    Reverse MM band squats in briefs with Mastodon, parallel box:
    160 x 5
    250 x 3
    340 x 2
    430 x 2
    520 x 2
    *suit with light straps up*
    610 x 1
    700 x 1
    750 x 1
    800 x 1
    850 x 1

    Hangman abs:
    green x 6 x 20
    23 years old
    6'3, 308 lbs

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

  9. #6134
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    Good work dude, big squat day.

  10. #6135
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,813
    Solid 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

  11. #6136
    WBB Team Captain Coke's Avatar
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    Feb 2003
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    Jacob's ladder
    Posts
    35,261
    All too impressive, killer work!

  12. #6137
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,863
    Thanks guys!

    Max effort upper

    Close grip floor press:
    bar x 20
    135 x 5
    185 x 3
    205 x 3
    225 x 1
    245 x 1
    265 x 1
    275 x 1
    295 x 1
    315 x 1
    335 x 1 10 lb PR

    Incline bench:
    95 x 15
    135 x 15
    185 x 15
    225 x 5

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

    *supersetted with*

    Pressdowns:
    50 x 3 x 15

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

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

    Face pulls:
    160 x 10
    180 x 10
    200 x 10

    DB shrugs:
    65's x 25
    75's x 25
    100's x 25
    23 years old
    6'3, 308 lbs

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

  13. #6138
    JERSEY IRON Brian C's Avatar
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    Feb 2009
    Location
    Philly
    Posts
    5,399
    Nice PR Lones! Strong ass squattin the other day too.
    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. #6139
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,813
    Nice work on the floor press PR!!!
    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. #6140
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    I appreciate it guys!!!

    Max effort lower

    Reverse band deadlifts, conventional:
    135 x 5
    225 x 5
    315 x 3
    365 x 1
    *belt*
    405 x 1
    455 x 1
    495 x 1
    545 x 1
    585 x 1
    *loose briefs*
    635 x 1
    675 x 1 - PR

    SSB Goodmornings:
    125 x 5
    165 x 5
    215 x 5
    *belt*
    255 x 5

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

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

    Farmers walks:
    2 plates x 4 trips


    Not too bad, that 675 was the hardest I've fought for a deadlift in a long time.
    23 years old
    6'3, 308 lbs

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

  16. #6141
    Senior Member
    Join Date
    Mar 2010
    Location
    Louisville, KY
    Posts
    546
    Nice job on the PR dude!

  17. #6142
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,813
    Strong pull 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

  18. #6143
    WBB Team Captain Coke's Avatar
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    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Way to step to those deads, looking great.

  19. #6144
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Thanks guys!
    23 years old
    6'3, 308 lbs

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

  20. #6145
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Speed bench

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

    Close grip floor press with football bar:
    135 x 20 - middle handles
    185 x 10
    185 x 10
    185 x 10 - wide handles

    Rollbacks:
    40's x 10
    40's x 10
    40's x 10

    *supersetted with*

    Pressdowns, 3 x 20

    One arm barbell rows:
    1 plate x 10
    1.5 plates x 10
    2 plates x 10

    Straight arm pulldowns:
    50 x 15
    60 x 15
    70 x 15

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

    Shrugs:
    225 x 25
    225 x 25
    315 x 25
    315 x 25

    Curls, 3 x 10

    Reverse hypers:
    4 plates x 10
    4 plates x 10
    4 plates x 10

    Side bends:
    60's x 15
    75's x 15
    75's x 15

    Standing abs:
    50 x 10
    70 x 10
    80 x 10
    90 x 10


    Not a bad session, my back is tight from yesterday.
    23 years old
    6'3, 308 lbs

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

  21. #6146
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    your volume is incredible. that would take me 2.5hrs to do.. grats on the pull, 675 is solid
    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

  22. #6147
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
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    Quote Originally Posted by JSully View Post
    your volume is incredible. that would take me 2.5hrs to do.. grats on the pull, 675 is solid
    Thanks man.
    23 years old
    6'3, 308 lbs

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

  23. #6148
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Dynamic effort lower

    14 inch cambered bar squats, 12 inch box and foam:
    bar x 5
    160 x 3
    250 x 3
    *belt*
    340 x 2
    340 x 2
    390 x 2
    390 x 2
    430 x 2
    430 x 2
    480 x 2
    480 x 2 - 8 work sets

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

    Leg press/calf raise:
    200 x 20
    200 x 20
    200 x 20

    Sit ups:
    BW x 15
    BW x 15
    +20 x 15
    +20 x 15

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

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

  24. #6149
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,399
    Heck of a nice pulll Lones! Insane volume, love it
    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

  25. #6150
    WBB Team Captain Coke's Avatar
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    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    The box squats are ever impressive man.

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