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Thread: a Westside n00b's journey

  1. #6276
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by SELK View Post
    holy crap on those shrugs.
    Shrugs are indeed ridiculous Lones!

  2. #6277
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    holy crap on those shrugs. When Bryant designed my deadlift training I got up to 550 or so and that felt heavy as hell.. i couldn't imagine 675.
    Yeah, it was not the smartest thing to do haha
    23 years old
    6'3, 308 lbs

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

  3. #6278
    GFH Lones Green's Avatar
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    Dynamic effort lower

    SSB to an 11 inch box and narrow stance:
    bar x 5
    165 x 3
    165 x 3
    215 x 3
    215 x 3
    255 x 3
    255 x 3
    305 x 3
    305 x 3
    *belt*
    345 x 3
    345 x 3
    345 x 3
    345 x 3
    345 x 3
    345 x 3

    Speed pulls, conventional, purple bands on platform:
    135 x 5
    225 x 1
    225 x 1
    275 x 1
    275 x 1
    315 x 1
    315 x 1

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

    Standing abs:
    7 sets of 20

    Forward drags:
    6 plates for 6 trips
    23 years old
    6'3, 308 lbs

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

  4. #6279
    GFH Lones Green's Avatar
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    Max effort bench

    Close grip floor press:
    bar x 20
    135 x 5
    185 x 5
    225 x 1
    245 x 1
    275 x 1
    295 x 1
    315 x 1
    345 x 0

    Close grip bench:
    135 x 15
    225 x 10
    225 x 10

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

    Pressdowns, 4 x 20

    Lateral, front, and rear delt raises, 3 x 20 each

    Curls, 3 x 10


    Overtrained as shit right now
    23 years old
    6'3, 308 lbs

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

  5. #6280
    GFH Lones Green's Avatar
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    Monday I did some deadlifts, up to 500 for a triple. Some back raises and abs with the old lady and that was it. I have a tweak in my back, plus I needed to take it easy for a bit.
    23 years old
    6'3, 308 lbs

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

  6. #6281
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench, doubled minis:
    bar x 30
    *add bands*
    bar x 3 - thumb length
    95 x 3
    95 x 3
    95 x 3
    135 x 3 - pinky on ring
    135 x 3
    135 x 3
    155 x 3 - middle finger
    155 x 3
    155 x 3

    4 board, thumb length:
    225 x 10
    275 x 10
    315 x 8

    Pressdowns, 3 x 20

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

    Curls, 3 x 10

    Face pulls, 3 x 20
    23 years old
    6'3, 308 lbs

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

  7. #6282
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Leg extensions:
    50 x 3 x 20

    Leg curls:
    50 x 3 x 20

    Shoulder width front squats with harness, 14 inch box:
    bar x 10
    155 x 3
    205 x 3
    245 x 3
    245 x 3
    295 x 3
    295 x 3
    *belt*
    335 x 3
    335 x 3
    385 x 2
    445 x 2

    GHR:
    BW x 3 x 8

    Standing abs:
    green x 4 x 20
    23 years old
    6'3, 308 lbs

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

  8. #6283
    WBB Team Captain Coke's Avatar
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    Wow man, super session.

  9. #6284
    GFH Lones Green's Avatar
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    Thanks! Last couple...

    Max effort bench

    Floor press with football bar:
    bar x 30 - middle handles
    95 x 10
    135 x 5
    185 x 3
    185 x 3
    225 x 3
    225 x 3
    245 x 3 - wide handles
    245 x 3
    265 x 3
    265 x 3
    275 x 2
    275 x 2
    *slingshot*
    295 x 3
    315 x 3
    185 x 10 - middle handles
    185 x 10 - wide handle
    185 x 10 - middle handles

    Pressdowns, 3 x 20

    Face pulls, 3 x 20

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

    DB shrugs:
    85's x 3 x 25
    23 years old
    6'3, 308 lbs

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

  10. #6285
    GFH Lones Green's Avatar
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    Max effort lower

    Reverse green band deadlifts, sumo:
    135 x 5
    225 x 3
    315 x 1
    405 x 1
    455 x 1
    495 x 1
    *belt*
    545 x 1
    585 x 1
    635 x 1
    675 x 0 - shook like hell and bar got in front of me

    Seated sumo deadlifts:
    135 x 10
    185 x 10
    225 x 10
    225 x 10

    Sled drags:
    3 plates x 2 trips
    5 plates x 2 trips
    3 plates x 2 trips backwards drags

    Standing abs, 5 x 20
    23 years old
    6'3, 308 lbs

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

  11. #6286
    Wannabebig Member
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    I have to ask because my pull is terrible and anything can help at this point, how do you do a seated sumo deadlift and what did you do to set them up?

  12. #6287
    Westside Bencher Travis Bell's Avatar
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    Strong work on the seated DL's. I have a lot of my athletes do them and they will blow your hips up


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  13. #6288
    GFH Lones Green's Avatar
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    Quote Originally Posted by CEnlow View Post
    I have to ask because my pull is terrible and anything can help at this point, how do you do a seated sumo deadlift and what did you do to set them up?
    I sat on a box around parallel, took my feet way out and just kind of rounded to get the bar, arched to get it up, then you drive your hips from the box.
    23 years old
    6'3, 308 lbs

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

  14. #6289
    GFH Lones Green's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Strong work on the seated DL's. I have a lot of my athletes do them and they will blow your hips up
    Felt them a lot in my lower back too, thanks!
    23 years old
    6'3, 308 lbs

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

  15. #6290
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench, doubled MM bands:
    bar x 30
    *add bands*
    bar x 3 - thumb length from smooth
    95 x 3
    95 x 3
    95 x 3
    135 x 3 - pinky on ring
    135 x 3
    135 x 3
    155 x 3
    155 x 3
    155 x 3

    Rack lockouts with doubled MM bands, thumb length from smooth:
    135 x 15
    225 x 5
    275 x 5
    315 x 5
    335 x 3
    225 x 10

    Pressdowns, 3 x 50

    V-bar pulldowns:
    140 x 10
    160 x 10
    180 x 10
    200 x 10

    MM band pull aparts, 4 x 25

    DB shrugs, 3 x 25

    Neck work
    23 years old
    6'3, 308 lbs

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

  16. #6291
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Reverse mini band squat in briefs:
    bar x 5
    150 x 3
    240 x 3
    330 x 2
    420 x 2
    510 x 2
    *belt*
    560 x 1
    600 x 1
    650 x 1
    690 x 1
    765 x 1
    810 x 1 - 75 lb PR, and I honestly felt good for 100 pounds more

    Hangman abs, 6 x 20


    Not sure what was up. That PR is only a couple months old. Exact same setup, bands, briefs, and bodyweight.
    23 years old
    6'3, 308 lbs

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

  17. #6292
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    Not sure what was up. That PR is only a couple months old. Exact same setup, bands, briefs, and bodyweight.
    Your getting strong, that's whats up!!! lol

    Nice work Lones!!!
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  18. #6293
    GFH Lones Green's Avatar
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    Max effort bench

    Bench, pinky on ring:
    bar x 30
    95 x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    *slingshot*
    345 x 1
    375 x 1
    405 x 1
    365 x 3
    365 x 3

    4 board, thumb length from smooth:
    275 x 21

    JM press variation:
    135 x 10
    155 x 10

    DB rows:
    85's x 10
    110's x 10
    110's x 10

    Lateral raises:
    20's x 2 x 20

    DB shrugs:
    70's x 2 x 50

    Band pressdowns:
    purple x 3 x 50
    23 years old
    6'3, 308 lbs

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

  19. #6294
    WBB Team Captain Coke's Avatar
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    Looking very nice Lones.

  20. #6295
    GFH Lones Green's Avatar
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    Thanks!

    Last couple...

    Max effort lower @ Exalt in bluff city

    Sumo deadlifts with actual deadlift bar against doubled purple bands:
    145 x 5
    255 x 3
    345 x 3
    *belt*
    435 x 3
    485 x 1
    525 x 1

    Goodmornings with cambered bar:
    bar x 15
    155 x 10
    245 x 10
    295 x 5

    Reverse hypers:
    6 plates x 3 x 10

    45 degree back raise:
    BW x 20
    +25 lbs x 10
    +45 lbs x 10

    Standing abs, 4 x 20

    Still not trying to kill myself too much. Lower back is a little screwy after deadlift days. Heading to the chiro Wednesday, now that I can afford it!

    Speed bench

    Speed bench against doubled MM bands:
    bar x 30
    *bands*
    bar x 3 - half thumb length
    95 x 3
    95 x 3
    95 x 3
    135 x 3 - thumb length
    135 x 3
    135 x 3
    165 x 3 - pinky on ring
    165 x 3
    165 x 3

    Rack lockouts with football bar and doubled MM bands:
    bar x 10
    135 x 10 - mid handles
    185 x 10
    225 x 10
    245 x 10 - these were toughhhh

    Purple band pressdowns:
    purple x 3 x 50

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

    Face pulls, 6 x 20

    Shrugs:
    225 x 20
    315 x 20
    315 x 20
    23 years old
    6'3, 308 lbs

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

  21. #6296
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Cambered bar off parallel box:
    bar x 10
    135 x 5
    225 x 5
    315 x 5
    *add green band over plates*
    315 x 3
    315 x 3
    *briefs and belt*
    365 x 2
    365 x 2
    405 x 2
    405 x 2
    455 x 2
    455 x 2
    500 x 1

    GHR situps:
    BW x 4 x 10


    Long story, drove towards Cell Block and got stuck in dead stop traffic for 2 hours. Finally got to turn around and squatted at home, really really sucked. Gonna do some speed pulls and assistance tomorrow
    Last edited by Lones Green; 07-12-2012 at 06:35 PM.
    23 years old
    6'3, 308 lbs

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

  22. #6297
    GFH Lones Green's Avatar
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    Max effort upper

    Bench, pinky on ring, 90 pounds of chain:
    bar x 50
    *chain*
    bar x 5
    95 x 3
    135 x 3
    185 x 3
    *2 board*
    225 x 3
    275 x 1
    295 x 1
    225 x 3
    225 x 8

    Rack lockouts with fat gripz:
    225 x 10
    315 x 5
    365 x 5
    405 x 3
    315 x 15

    Pressdowns, 5 x 10-20

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

    KB clean and press, 4 x 10

    Shrugs:
    225 x 30
    225 x 30
    315 x 30
    405 x 50
    23 years old
    6'3, 308 lbs

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

  23. #6298
    WBB Team Captain Coke's Avatar
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    Killer workout(s) dude!

  24. #6299
    GFH Lones Green's Avatar
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    Thanks!

    Max effort lower

    Conventional deadlifts against 150 pounds of chain:
    155 x 5
    245 x 5
    335 x 5
    *chains and belt*
    335 x 3
    385 x 1
    425 x 1
    475 x 1

    Extra wide sumo pulls:
    335 x 5
    335 x 5
    425 x 5
    425 x 5

    45 degree back raise:
    purple band x 10
    blue band x 10
    blue band & 45 lbs x 10

    Standing abs:
    green band x 4 x 20

    Hip abduction:
    purple band x 3 x 20

    Wide grip pulldowns:
    180 x 10
    200 x 10
    220 x 10


    Speed bench

    Speed bench with doubled MM bands:
    bar x 30 - half thumb length
    95 x 3
    95 x 3
    95 x 3
    135 x 3 - thumb length
    135 x 3
    135 x 3
    155 x 3 - pinky on ring
    155 x 3
    155 x 3

    DB press:
    90's x 3 x 15

    Pressdowns, 3 x 20

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

    Band pull aparts/face pulls:
    6 x 20

    Shrugs with farmers walk implements:
    60 lbs each hand x 4 x 50
    23 years old
    6'3, 308 lbs

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

  25. #6300
    GFH Lones Green's Avatar
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    Dynamic effort lower

    SSB squats with green bands and 100 pounds of chain to 15 inch box in briefs:
    bar x 5
    *bands and chains*
    bar x 5
    170 x 3
    260 x 2
    260 x 2
    310 x 2
    310 x 2
    350 x 2
    350 x 2
    *belt*
    400 x 2
    400 x 2
    440 x 2
    440 x 2

    Out of position deadlifts, 3 sets of 6....these are too complicated to even explain, watch the vogelpohl video.

    GHR:
    BW x 3 x 8

    Standing abs:
    green band x 4 x 20

    Sled drags:
    4 plates x 2 trips
    6 plates x 2 trips
    8 plates x 2 trips
    23 years old
    6'3, 308 lbs

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

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