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Thread: a Westside n00b's journey

  1. #6426
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Hahaha thanks man.

    Squat

    SSB to a 12 inch box, medium stance raw:
    bar x 5
    165 x 5
    255 x 5
    *belt*
    345 x 2
    345 x 2
    395 x 2
    395 x 2
    435 x 2
    435 x 2

    Rack pulls 2 inches below knee:
    135 x 5
    225 x 5
    315 x 5
    *Belt*
    405 x 3
    495 x 3

    GHR:
    BW x 3 x 8

    45 degree back raises:
    BW x 20
    +20 lbs x 20
    +40 lbs x 10
    +70 lbs x 10

    Prone leg curls:
    3 x 20

    Standing abs:
    80 x 3 x 20


    Had a break before I had any clients, and I even ate all of my food. So I did some more with a boxer at my gym

    Leg press/calf raise
    4 plates x 3 x 25 each

    Neck harness:
    35 x 2 x 25

    Shrugs:
    225 x 20
    315 x 20
    405 x 10
    495 x 10
    585 x 10

    Side bends:
    45's x 20
    65's x 20
    95's x 20
    23 years old
    6'3, 308 lbs

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

  2. #6427
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Bench

    Bench:
    bar x 30
    95 x 10
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1 - slingshot
    *shirt on*
    405 x 1 - 3 board
    435 x 1 - 2 board
    455 x 1 - 1 board
    470 x 1 - touch, 10 lb PR

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

    Band flys:
    mini x 3 x 20

    Pressdowns:
    250 reps

    Pulldowns:
    160 x 10 WG
    160 x 10 MG
    160 x 10 CG
    180 x 10 WG
    180 x 10 MG
    180 x 10 CG
    60 x 15 - chuck v row
    70 x 15
    80 x 15

    Deload deadlift

    SSB goodmornings:
    bar x 10
    125 x 5
    215 x 5
    255 x 5

    Reverse hypers:
    6 sets with 3-6 plates

    One armed barbell rows:
    45 x 10
    80 x 10
    105 x 10

    DB shrugs:
    40's x 20
    65's x 20
    75's x 20

    Band leg curls, 200 reps

    Standing abs, 3 x 10

    Sled drags, 8 trips
    23 years old
    6'3, 308 lbs

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

  3. #6428
    Senior Member
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    Rhode Island
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    12,251
    Killing it bro
    2000 or bust

  4. #6429
    GFH Lones Green's Avatar
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    Deload bench

    Far bar suspended kettlebell bench:
    40 lbs suspended x 20 reps
    90 lbs suspended x 10 reps
    110 lbs suspended x 10 reps
    140 lbs suspended x 10 reps

    Military:
    95 x 3 x 15

    DB bench:
    30's x 3 x 20

    Band pressdowns:
    200 reps

    Lateral raise:
    10's x 2 x 50

    Front raise:
    5's x 2 x 50

    Rear delt raise:
    15's x 3 x 15

    Leg curls:
    MM band x 200 reps

    Abs
    23 years old
    6'3, 308 lbs

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

  5. #6430
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    Louisville, KY
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    546
    Looking solid dude, you will smash it.

  6. #6431
    GFH Lones Green's Avatar
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    Deload squat

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

    GHR:
    BW x 3 x 8

    45 degree back raise:
    BW x 3 x 20

    Leg press/calf raise:
    6 plates x 3 x 25

    Standing abs:
    70 x 20
    90 x 20
    110 x 20
    130 x 10

    Leg curls:
    200 reps
    23 years old
    6'3, 308 lbs

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

  7. #6432
    GFH Lones Green's Avatar
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    Dec 2005
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    6,863
    One more light bench workout before the meet. Time freaking flies by. I've been training for this one for 12 weeks like normal, but man it feels like it snuck up on me.
    23 years old
    6'3, 308 lbs

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

  8. #6433
    GFH Lones Green's Avatar
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    Dec 2005
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    Deload bench

    DB bench:
    30's x 20
    40's x 20
    50's x 20
    60's x 20

    Mini band pressdowns:
    3 x 50

    Pulldowns, medium grip:
    140 x 3 x 10

    Shrugs:
    225 x 3 x 25

    Curls:
    30's x 3 x 10

    Standing abs, 4 x 20

    Band leg curls, 200 reps
    23 years old
    6'3, 308 lbs

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

  9. #6434
    GFH Lones Green's Avatar
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    Meet was terrible. A lot of reasons, but none of you guys care. 825-470-600.

    Squats

    SSB to 12.5 inch box, raw:
    bar x 5
    165 x 5
    215 x 5
    255 x 5
    345 x 2
    345 x 2
    *belt*
    395 x 2
    395 x 2
    435 x 2
    435 x 2

    Speed pulls standing on 2 inch mats, conventional:
    135 x 5
    225 x 1
    225 x 1
    275 x 1
    275 x 1
    315 x 1
    315 x 1

    45 degree back raise:
    BW x 2 x 20
    SSB on back x 10 reps

    GHR:
    BW x 3 x 8

    Standing abs:
    4 x 20

    Prowler push:
    290 lbs x 5 10 yard trips, down and back
    23 years old
    6'3, 308 lbs

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

  10. #6435
    Senior Member
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    San Jose, CA
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    2,486
    It's not what you wanted, but you still hit PRs on two lifts and your total. What meet are you going to do next? Sometimes it's good to hit another right away if you don't feel too beat up. You're still strong from the training.
    www.wildirongym.com
    Become a fan of Wild Iron on Facebook:
    http://tinyurl.com/WildIron

  11. #6436
    Moderator Brian Hopper's Avatar
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    I agree with Marcus, you still hit PR's and that's all that matters. Good job 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

    *************************
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  12. #6437
    GFH Lones Green's Avatar
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    Quote Originally Posted by MarcusWild View Post
    It's not what you wanted, but you still hit PRs on two lifts and your total. What meet are you going to do next? Sometimes it's good to hit another right away if you don't feel too beat up. You're still strong from the training.
    I won't be doing this. I tried it last year and my squat looked like crap, bench was down 25 pounds, and deadlift down 25 pounds and it set me back in my training. Beat me up way too much. Thanks though Marcus!
    23 years old
    6'3, 308 lbs

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

  13. #6438
    WBB Team Captain Coke's Avatar
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    35,261
    Quote Originally Posted by Lones Green View Post
    Meet was terrible. A lot of reasons, but none of you guys care. 825-470-600.
    Come on dude, you know that ain't true, lol...stellar with the results just the same.

  14. #6439
    GFH Lones Green's Avatar
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    Trained this last week, not a lot to write home about. I'll pick up with today

    Bench

    Floor press, pinky on ring:
    bar x 20
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    255 x 5 x 5
    275 x 3 x 3

    DB incline:
    50's x 20
    75's x 20
    90's x 10

    MM band pressdown - 150 reps

    One armed row:
    35 x 8
    60 x 8
    95 x 8

    Shrugs on rickshaw:
    135 x 20
    225 x 20
    315 x 3 x 20


    Easy stuff.
    23 years old
    6'3, 308 lbs

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

  15. #6440
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    Deadlift

    Rack pulls a few inches below knee:
    135 x 5
    225 x 5
    315 x 5
    *belt*
    405 x 5 x 5
    495 x 3 x 3
    545 x 1

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

    One armed DB rows:
    115's x 3 x 15

    DB shrugs:
    55's x 3 x 30

    Standing abs, 4 x 15

    Prowler pushes - 2 plates x 10 trips down and back

    Speed bench

    Bench, thumb length from smooth:
    bar x 20
    95 x 10
    135 x 10
    205 x 15
    205 x 12
    225 x 10
    225 x 10
    245 x 10

    Rack lockouts with doubled MM bands:
    135 x 10
    225 x 3 x 10

    Mini band pressdowns:
    100 reps total

    Seated DB OHP:
    30's x 20
    50's x 3 x 10

    Lateral raise:
    12's x 2 x 50

    Mini band pull aparts:
    100 reps

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

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

  16. #6441
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,863
    Squat

    SSB and green band to 13 inch box in briefs:
    bar x 5
    *bands*
    bar x 3
    135 x 3
    225 x 3
    *belt*
    315 x 2
    315 x 2
    365 x 2
    365 x 2
    405 x 2
    405 x 2
    455 x 1
    537 x 1 (7 lb PR)

    Bar is like 82 pounds and collars are 5, I counted it all up because the last one was an all time PR, hahaha

    Olympic squats:
    135 x 10
    225 x 8
    275 x 8

    GHR:
    BW x 3 x 8

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

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

  17. #6442
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Bench

    Reverse green band bench, pinky on ring:
    bar x 20
    95 x 10
    135 x 10
    185 x 5
    225 x 5
    275 x 5
    *bands on*
    315 x 3
    365 x 3 x 3
    385 x 3 x 3
    *slingshot*
    415 x 10
    475 x 3

    Overhead DB extension:
    50 x 20
    70 x 2 x 20

    Pressdowns:
    60 x 3 x 30

    CSR:
    2 plates x 10
    3 plates x 10
    4 plates x 10

    DB shrugs:
    70's x 3 x 20
    23 years old
    6'3, 308 lbs

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

  18. #6443
    WBB Team Captain Coke's Avatar
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    Feb 2003
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    Jacob's ladder
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    35,261
    Killer with the training, super new squats PR!

  19. #6444
    GFH Lones Green's Avatar
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    Deadlift

    Sumo pulls in briefs off 1.5 inch mats:
    135 x 5
    225 x 5
    315 x 2
    *belt*
    405 x 2
    405 x 2
    455 x 2
    455 x 2
    495 x 2
    495 x 2
    545 x 2
    545 x 2
    585 x 5

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

    Shrugs:
    225 x 3 x 25

    45 degree back raise:
    MM band x 3 x 20

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

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

  20. #6445
    JERSEY IRON Brian C's Avatar
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    You havent competed until you have had a bad meet and learned from it and made the necessary adjustments to make yourself better. Do not get down on yourself. Its was just that. A bad day. We all have them. Im not a big poster in logs anymore, but I look in them daily and your training is nothing short of stellar. I picked uo a lot of tips from your log bro.
    You know what you can do. Buckle down, pinpoint what went wrong, and fix the fucking thing. And we do care, even know most of us havent met face to face, this sport is small enough where everyone matters. Get back on the horse and smash some fucking numbers Lones like we all know you can.
    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

  21. #6446
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian C View Post
    You havent competed until you have had a bad meet and learned from it and made the necessary adjustments to make yourself better. Do not get down on yourself. Its was just that. A bad day. We all have them. Im not a big poster in logs anymore, but I look in them daily and your training is nothing short of stellar. I picked uo a lot of tips from your log bro.
    You know what you can do. Buckle down, pinpoint what went wrong, and fix the fucking thing. And we do care, even know most of us havent met face to face, this sport is small enough where everyone matters. Get back on the horse and smash some fucking numbers Lones like we all know you can.
    It means a lot buddy. I'm trying to take some "down time" while I close on a house and move in with the old lady etc, but believe I will do a meet and kill it soon.
    23 years old
    6'3, 308 lbs

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

  22. #6447
    GFH Lones Green's Avatar
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    Friday I benched some. I got sick and then food poisoning or got a stomach virus on top of it, not sure which one. I'm on the rebound of the stomach thing though. I was 286 today. I was 328 exactly one month ago, haha. Been doing a lot more landscaping though at my second job, and eating less crap, so I'm actually looking pretty decent.

    Friday I knew I was catching something, so I went ahead and tried to bench before it got too bad.

    Swiss bar floor press:
    bar x 20
    95 x 10
    135 x 10
    185 x 6
    225 x 3 x 6
    315 x 3 x 6

    Pressdowns:
    150 reps

    Seated rows:
    5 x 20 with 200 pounds


    Then today...

    Deadlift

    Conventional pulls:
    135 x 5
    225 x 5
    315 x 5
    *belt*
    405 x 2
    440 x 6 x 2

    Leg press/calf raise:
    6 plates x 20 reps each
    8 plates x 20 reps each
    10 plates x 20 reps each

    GHR:
    BW x 3 x 8

    Pulldowns, mid grip:
    160 x 10
    180 x 10
    200 x 10

    Shrugs:
    225 x 3 x 20
    315 x 20

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

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

  23. #6448
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Bench

    Incline, thumb length from smooth:
    bar x 15
    95 x 15
    135 x 15
    155 x 12
    175 x 10
    195 x 10
    225 x 8

    Flat DB bench:
    70's x 20
    70's x 2 x 15

    Tate press:
    30's x 10

    Pressdowns:
    100 reps

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

    Band pull apart:
    MM x 3 x 25

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

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

  24. #6449
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Squat

    14 inch cambered bar, 12 inch box and foam in briefs:
    bar x 5
    165 x 5
    255 x 3
    345 x 2
    345 x 2
    395 x 2
    395 x 2
    *belt*
    435 x 2
    435 x 2
    485 x 2
    485 x 2
    525 x 2
    525 x 2
    595 x 1

    Leg press, 3 x 20

    Leg curls, 3 x 20

    Leg extensions, 3 x 20

    Hangman abs, 5 x 20

    Bench

    Bench:
    bar x 20
    95 x 10
    135 x 8
    185 x 8
    225 x 8
    *2 board*
    275 x 3 x 2
    315 x 3 x 2

    Arnold press:
    30's x 20
    40's x 20
    50's x 20
    55's x 20

    Pec dec, 3 x 20

    KB extensions:
    20 lb x 3 x 20

    Mini band pressdowns:
    150 reps

    Band pull aparts:
    150 reps

    Shrugs:
    225 x 5 x 20
    23 years old
    6'3, 308 lbs

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

  25. #6450
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Deadlift

    Reverse green band pulls, sumo in briefs, bands deloaded completely at top:
    135 x 5
    225 x 5
    315 x 5
    *belt*
    405 x 1
    495 x 1
    545 x 1`
    585 x 1
    635 x 1
    675 x 1 PR
    725 x miss

    Then I did 15 prowler pushes, 20 yards each with 1 plate.

    About 4 hours before this I did assistance...

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

    45 degree back raise:
    BW x 20
    35 lbs x 20
    55 lbs x 20

    Standing abs:
    60 x 20
    70 x 20
    80 x 20
    90 x 20
    100 x 20

    One armed rows:
    35 x 10
    70 x 10
    105 x 10

    DB shrugs:
    85's x 3 x 25

    Bench

    Bench, thumb length from smooth:
    bar x 30
    95 x 10
    135 x 10
    185 x 15
    185 x 12
    205 x 10
    205 x 10
    225 x 8

    Rack lockouts with doubled purple bands:
    135 x 2 x 10
    185 x 2 x 10
    225 x 2 x 10

    JM press:
    95 x 10
    135 x 10
    145 x 10

    Band pressdowns:
    150 reps

    Lateral raises:
    15's x 3 x 25

    H-rolls:
    12's x 3 x 20

    Band pull aparts, 4 x 20

    Then I did prowlers outside. 40 yard trips, 4 plates for 10 trips.
    23 years old
    6'3, 308 lbs

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

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