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Thread: a Westside n00b's journey

  1. #1401
    GFH Lones Green's Avatar
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    Quote Originally Posted by 275er View Post
    13 hour meet!? That's not something I'd want to either lift or work at. That's crazy! If they HAD to do it all in one day, it would almost make sense to split it into an AM and PM session, so that lifters don't have to wait around all day.
    that would have been a good idea. it was a long ass day.
    23 years old
    6'3, 308 lbs

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

  2. #1402
    Getting stronger Donnajo's Avatar
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    Was talking to Vicki. We need you to help us develop a deadlift cycle for Novembers meet please and thank you.

  3. #1403
    GFH Lones Green's Avatar
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    DE squat/DL

    Speed squats on 14 in box, viking briefs & belt:
    135 x 2
    225 x 3 x 2
    275 x 3 x 2
    315 x 1 x 2
    365 x 1 x 2

    moved pretty decently

    ukranian DL's:
    65 lb DB x 20, deep, focusing on hips
    110 lb DB x 10, focusing on back & hams

    reverse hypers, 3 x 10

    static holds, 2 x time on each hand

    farmers walks w/fat DB handles, 100 lb DB's for ~ 120 yards

    20 min elliptical


    pushed it a bit on squats just because. tried on my old v-type and it fell off me so that suit is retired, unless i make it back to 330 lbs again. single ply sucks anyway.

    with the static holds i just jammed a barbell in the corner, and stuck 2 plates on the opposite end from the corner and held the fat part for time. it worked fairly well.

    i also got the question on the farmers walks, "why don't you just use straps?"
    23 years old
    6'3, 308 lbs

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

  4. #1404
    GFH Lones Green's Avatar
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    Quote Originally Posted by Donnajo View Post
    Was talking to Vicki. We need you to help us develop a deadlift cycle for Novembers meet please and thank you.
    i will. just give me a few days
    23 years old
    6'3, 308 lbs

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

  5. #1405
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    i will. just give me a few days
    Thanks and no problem. Much appreciated.

  6. #1406
    Body by 4th Meal Big o Boy's Avatar
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    nice lifting man. That 2nd attempt with 605 looked really close. How tall is the 198 guy that squatted 825?
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  7. #1407
    GFH Lones Green's Avatar
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    Quote Originally Posted by Big o Boy View Post
    nice lifting man. That 2nd attempt with 605 looked really close. How tall is the 198 guy that squatted 825?
    he is fairly short. hes probably 5'6-5'7. here is him at the last meet cell block did.

    http://www.ironscene.com/videos/1780..._spf_nationals

    he is massive and has been powerlifting for YEARS. he was a member of the old school westside crew.
    23 years old
    6'3, 308 lbs

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

  8. #1408
    GFH Lones Green's Avatar
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    everyone, please stop by Vikki's journal, i train with here in Knoxville at the commercial gym. her name is Lil Power on here.

    we're currently in the legal process of changing it to Big Power.
    23 years old
    6'3, 308 lbs

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

  9. #1409
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    everyone, please stop by Vikki's journal, i train with here in Knoxville at the commercial gym. her name is Lil Power on here.

    we're currently in the legal process of changing it to Big Power.
    Hey don't forget my journal.


    How about Lil Big Power!

  10. #1410
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    Wow, a 13 hour meet! Good grief! It's pretty cool that you helped out, though. I bet a lot of people would've bailed on it after awhile.

  11. #1411
    GFH Lones Green's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Wow, a 13 hour meet! Good grief! It's pretty cool that you helped out, though. I bet a lot of people would've bailed on it after awhile.
    i'm sure plenty of people left. as i was loading 585 onto the bench for one of the cell block guys, i was like WHEN IS THIS GOING TO BE OVER, haha
    23 years old
    6'3, 308 lbs

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

  12. #1412
    GFH Lones Green's Avatar
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    i'm 19 weeks out from my next meet. within these next 19 weeks not only do i plan to improve my squat and deadlift, but i plan on adding a shirt and improving my press as well. i will most likely write out a 12 week training cycle for this meet, and i will keep with the weird/different stuff until then. i am e-mailing Brent about coming up every other week, they are training for the cell block meet in December already, so i might try to come up on the non-band cycle weeks to do SSB, cambered bar, foam, the harness, etc. then as i get closer to the meet i will go bands. i'm thinking something like purple, then green, then blue, then blue/dbl'd mini, then blue/purple, then blue/green. those will be every other week with different things on the weeks in between like deads, zerchers, seated GM's, etc.
    23 years old
    6'3, 308 lbs

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

  13. #1413
    Getting Better..... bigmoney's Avatar
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    nice plan lones.......now ya gotta do work son!!!

  14. #1414
    GFH Lones Green's Avatar
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    Quote Originally Posted by bigmoney View Post
    nice plan lones.......now ya gotta do work son!!!
    Video
    23 years old
    6'3, 308 lbs

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

  15. #1415
    GFH Lones Green's Avatar
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    after looking at this gym, i kind of wish i had played UT football. LOL!

    http://www.utsports.com/facilities/percy-kerin.html

    they have met-rx protein shake machines. you push a button and hold your cup under it.

    AWESOME
    23 years old
    6'3, 308 lbs

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

  16. #1416
    GFH Lones Green's Avatar
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    DE bench

    speed bench, straight weight:
    bar x 10
    135 x 6 x 3, 3 reps in 3 seconds

    kroc rows:
    70 x 20
    120 x 15
    150 x 3

    pushdowns, 3 x 10

    lateral raises, 3 x 10

    hammer curls, 3 x 10

    20 min stepmill


    bench felt fast, off day on the kroc rows. those farmers walk took out my grip, and with the fat handled DB's, there was no way.

    squatting heavy tomorrow.
    23 years old
    6'3, 308 lbs

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

  17. #1417
    Always listening & learnin lil' power's Avatar
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    Quote Originally Posted by lonesXedge View Post
    20 min stepmill
    Damn, I'm glad I had 1 o'clock conference call....stepmill again?

  18. #1418
    Getting stronger Donnajo's Avatar
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    You did the stepmill all by yourself! Good job!

    I still want you and Vicki to come take my spin class.
    Last edited by Donnajo; 10-08-2008 at 12:44 PM.

  19. #1419
    GFH Lones Green's Avatar
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    Quote Originally Posted by Donnajo View Post
    You did the stepmill all by yourself! Good job!

    I still want you and Vicki to come take my spin class.
    i would, but i gotta fill out this 308 class!

    i would probably offend the other spin takers by bringing my bag with me as well.
    Last edited by Lones Green; 10-08-2008 at 12:58 PM.
    23 years old
    6'3, 308 lbs

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

  20. #1420
    Feasting Viking_Power's Avatar
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    Quote Originally Posted by lonesXedge View Post
    after looking at this gym, i kind of wish i had played UT football. LOL!

    http://www.utsports.com/facilities/percy-kerin.html

    they have met-rx protein shake machines. you push a button and hold your cup under it.

    AWESOME

    That gym is freakin awesome. I'd love to train there.
    Age: 24
    Height: 5'11"
    Weight: 215
    Deadlift: 460
    Status: Bulking

  21. #1421
    Who me? Chubrock's Avatar
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    That was some nice DE SQ.

    Fuck, fight, or hold the light.

  22. #1422
    Getting Better..... bigmoney's Avatar
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    nice rows....hint: use straps

  23. #1423
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    i would, but i gotta fill out this 308 class!

    i would probably offend the other spin takers by bringing my bag with me as well.
    Nope! Bags allowed at the fort plus I am the instructor so what I say goes! So that is no excuse.

    But I will let you off the hook since you want to gain weight. I will just have to bug Vicki to come now.

  24. #1424
    Getting stronger Donnajo's Avatar
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    Quote Originally Posted by lonesXedge View Post
    after looking at this gym, i kind of wish i had played UT football. LOL!

    http://www.utsports.com/facilities/percy-kerin.html

    they have met-rx protein shake machines. you push a button and hold your cup under it.

    AWESOME
    Yeah, that is for the boys. The girls strength gym is 1/4 the size and while the equipment is ok nothing comparable. Not fair!
    Last edited by Donnajo; 10-08-2008 at 08:26 PM.

  25. #1425
    Body by 4th Meal Big o Boy's Avatar
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    sweet gym for the volunteers. I wish I got to train in our football weightroom. I'm sure they have bars that don't spin in your hands when your trying to bench!

    nice kroc's btw. Straps ftw.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

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