Page 102 of 259 FirstFirst ... 25292100101102103104112152202 ... LastLast
Results 2,526 to 2,550 of 6472

Thread: a Westside n00b's journey

  1. #2526
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Thanks guys, I'm getting there.
    23 years old
    6'3, 308 lbs

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

  2. #2527
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    DE Squat

    Speed squats, briefs, 14 in box:
    135 x 2
    225 x 2
    *belt*
    275 x 2
    275 x 2
    275 x 2
    315 x 2
    315 x 2
    365 x 2

    All felt fast. I'll go 335-365 with my speed work and see how that moves next week.

    Speed pulls, sumo:
    185 x 5
    275 x 3 x 1
    315 x 3 x 1

    Seated GM's:
    135 x 5
    185 x 5
    *belt*
    225 x 5

    Gravity crunch:
    10 lbs x 10
    20 lbs x 10
    35 lbs x 10

    Hangman abs, holding band over shoulder for obliques:
    green x 2 x 10 each side

    50 second plank to make Donna stop asking me to do them

    GHR's:
    BW x 3 x 8

    Standing hamstring curls (between GHR sets)
    80 x 10
    90 x 10
    100 x 8

    DBL'd purple band abduction, 3 x 10


    Did a little more work that I thought I did, but I've been feeling good lately. I seriously think the bounce back keeps me full of energy when I drink it through my workouts as well.

    I've got some new things I'm throwing in to kind of help with my weaknesses. Feeling strong.
    23 years old
    6'3, 308 lbs

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

  3. #2528
    Body by 4th Meal Big o Boy's Avatar
    Join Date
    Jan 2003
    Location
    Lubbock, TX
    Posts
    2,741
    nice work man. 365 for speed is pretty sick.
    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

  4. #2529
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Big o Boy View Post
    nice work man. 365 for speed is pretty sick.
    Thanks. I was wearing my big briefs. I think my pro's are a 48 and my vikings (that i wore today) are 54's. Needless to say I don't get much out of them besides hip protection.
    23 years old
    6'3, 308 lbs

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

  5. #2530
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    extra workout @ school

    TKE's, 2 x 20 each knee

    Leg curls:
    100 x 10
    140 x 10
    180 x 10

    Hip abduction, stack, 3 x 10

    Hip adduction, stack, 3 x 10

    Hyperextensions, BW, 3 x 10

    Calf raises, 3 x 15
    23 years old
    6'3, 308 lbs

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

  6. #2531
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    DE Bench

    Speed bench, various grips as always:
    bar x a lot
    135 x 3
    135 x 3
    135 x 3
    155 x 3
    155 x 3
    165 x 3
    165 x 3
    185 x 3
    185 x 3

    DB press:
    50's x 20
    60's x 20
    70's x 10

    JM press, damn near touched my chin:
    bar x 15
    95 x 10
    115 x 10
    135 x 10

    Overhead rope extensions:
    50 x 12
    60 x 12
    70 x 12

    DB rows, strict:
    80's x 10
    90's x 10
    110's x 10

    Underhand grip pulldowns:
    140 x 10
    160 x 10
    180 x 10

    Reverse pec dec:
    90 x 10
    105 x 10
    135 x 10

    Hammer curls:
    35's x 10
    45's x 10
    50's x 10
    23 years old
    6'3, 308 lbs

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

  7. #2532
    Body by 4th Meal Big o Boy's Avatar
    Join Date
    Jan 2003
    Location
    Lubbock, TX
    Posts
    2,741
    those are heavy JM's... My extensors don't like me doing much over 125.

    edit: I think that's what they're called... lol
    Last edited by Big o Boy; 04-21-2009 at 09:19 PM.
    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

  8. #2533
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Big o Boy View Post
    those are heavy JM's... My extensors don't like me doing much over 125.

    edit: I think that's what they're called... lol
    Thats the heaviest I've gone on them in forever, my tricep/lockout strength has come a loooooooooong way
    23 years old
    6'3, 308 lbs

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

  9. #2534
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    ME Squat/dl

    Decline situps:
    bw x 10
    +30 lb DB x 10
    +40 lb DB x 10

    Deadlifts against MM bands stretched wayyyy apart:
    *conventional*
    95 x 3
    185 x 3
    235 x 3
    *belt*
    295 x 3
    315 x 3
    *switch to sumo, put on loose briefs*
    275 x 3
    325 x 1
    365 x 1
    415 x 1
    415 x 1
    435 x 1

    Zercher squats, raw, walked out, 12 in box, sat wayyy back:
    bar x 5
    135 x 5
    135 x 5
    *belt*
    185 x 5
    205 x 5

    Reverse hypers:
    1 plate x 10
    2 plates x 10
    3 plates x 10

    GHR's:
    BW x 3 x 6


    Smoked my posterior chain and hips. I think the last time we did pulls against bands I went 455 in my deadlift suit. This time they were stretched out about 8 feet apart and I went 435 in my loose briefs, so thats good.

    Math class was cancelled today, didn't figure it was worth the drive just to go to weightlifting, LOL. Took the day off from school. Gonna stretch a bit and get caught up on a bunch of homework. Probably hit up a contrast shower later tonight.

    Weights were weird cause I had a 25 lb plate on there before the 45's so I could take my normal stance.
    Last edited by Lones Green; 04-23-2009 at 01:48 PM.
    23 years old
    6'3, 308 lbs

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

  10. #2535
    Getting stronger Donnajo's Avatar
    Join Date
    Jul 2004
    Location
    chaos
    Posts
    1,173
    Why is it I always miss the cool workouts......that looks like you and vicki had a tough one today....I think I will go in tomorrow and do my ME lower since I missed today.....good job on the deadlifts!

  11. #2536
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    ME Bench

    Bench:
    bar x a lot
    135 x 5
    185 x 3
    225 x 1
    *add 2 board*
    245 x 1
    275 x 1
    *super phenom on*
    315 x 3
    315 x 3
    335 x 3
    365 x 1
    365 x 1

    My plan was to take my last weight to a 1 board, but my training partner put the wrong board on my chest

    Rolling DB ext:
    35's x 10
    45's x 10
    55's x 10

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

    CSR:
    1 plate x 10
    2 plates x 10

    Bell row:
    2 plates x 10
    2 plates x 10

    Shrugs:
    135 x 20
    225 x 10
    *straps*
    315 x 10
    365 x 10
    315 x 15


    Got some video, hopefully it'll be up soon.
    23 years old
    6'3, 308 lbs

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

  12. #2537
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    PM session

    Hammer strength shoulder press:
    100 x 10
    140 x 10
    200 x 10

    Reverse pec dec:
    50 x 10
    90 x 10
    135 x 10

    Lateral raise:
    20's x 10
    25's x 10
    30's x 10

    Front raise:
    20's x 10
    25's x 10
    30's x 10

    H-rolls:
    20's x 10
    25's x 10
    30's x 10

    EZ bar curls:
    55 x 10
    55 x 10
    75 x 10


    Buddy wanted to lift tonight so I used it as some extra shoulder work.
    23 years old
    6'3, 308 lbs

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

  13. #2538
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    there ya go Lones! I like it


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  14. #2539
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Travis Bell View Post
    there ya go Lones! I like it
    I'm determined!
    Last edited by Lones Green; 04-26-2009 at 09:21 AM.
    23 years old
    6'3, 308 lbs

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

  15. #2540
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    DE Squat/DL

    Speed squats, 14 in box, competition stance:
    *loose briefs*
    135 x 5
    275 x 2
    275 x 2
    275 x 2
    315 x 2
    315 x 2
    335 x 2
    365 x 2

    Stiff leg deads, conv stance:
    135 x 8
    225 x 8
    225 x 8
    *belt*
    275 x 8

    Hanging leg raises:
    BW x 3 x 8

    DB side bends:
    80's x 10
    90's x 10
    100's x 10

    Reverse hyper:
    1 plate x 10
    2 plates x 10
    2 plates x 10


    I'll do some sled pulling later on this evening, ~15 min or so. Pull throughs, abduction, rows, regular pulls, etc. My dog loves it, plus I like pulling it in the grass much more.
    23 years old
    6'3, 308 lbs

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

  16. #2541
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    pm session

    Sled pulls, everything was done in the grass...trips were about 30 yards each

    Regular pulls, 2 trips

    Hip abduction & adduction, 1 trip each for each leg

    Pull throughs, 2 trips

    Rows, 2 trips

    Regular pulls with more weight, 2 trips

    took me about 20 minutes
    23 years old
    6'3, 308 lbs

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

  17. #2542
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    Good work. I like the volume. Someone's crankin up the heat!


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  18. #2543
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Travis Bell View Post
    Good work. I like the volume. Someone's crankin up the heat!
    Yup. Since its getting nice outside its much easier to pull the sled, LOL. I'm keeping it outside, covered with a tarp. So now all I have to do is grab my belt and some water and go in my backyard.

    There's really no excuse for me to NOT be pulling the sled with this weather. I'll be pulling it on Saturdays & Sundays, Sat will be walking tricep extensions, face pulls, and rows. Sundays I'll do my standard pulling and stuff like I did today.

    If anyone has any suggestions or different movements I could be doing with the sled let me know. All I have is a chain on the sled, a dog leash attached to that, then a towel looped through the handle of the dog leash, LOL. It gets the job done though!

    Those last sled pulls I did today I threw my big keg on my shoulder and carried that as well.
    23 years old
    6'3, 308 lbs

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

  19. #2544
    Always listening & learnin lil' power's Avatar
    Join Date
    May 2008
    Location
    Knoxville, TN
    Posts
    1,090
    Quote Originally Posted by lonesXedge View Post
    Those last sled pulls I did today I threw my big keg on my shoulder and carried that as well.
    You're too young for a keg...


    Here's some of the last bench video...
    315 off 2 brd for reps
    Video


    365 off 2 brd
    Video


    yes, the last 365 off 2 brd (which was supposed to be a 1 brd...)
    Video
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  20. #2545
    Go Bears Pete22's Avatar
    Join Date
    Sep 2008
    Location
    Chicago, IL
    Posts
    2,556
    ^^^
    Nice benching there Lones, looked solid. Loved the song in the 2nd vid.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  21. #2546
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    nice work dude,

    I would consider benching in a power rack if possible. With only having 1 spotter, an out of control bench can happen really quickly and come right back on your face. I only say this because its happened to me
    960/530/749 @ 242
    903/524/738 @ 220

  22. #2547
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by Pete22 View Post
    ^^^
    Nice benching there Lones, looked solid. Loved the song in the 2nd vid.
    Somehow I manage with that song, and a bunch of pink in those videos.
    23 years old
    6'3, 308 lbs

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

  23. #2548
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by SELK View Post
    nice work dude,

    I would consider benching in a power rack if possible. With only having 1 spotter, an out of control bench can happen really quickly and come right back on your face. I only say this because its happened to me
    Thats probably not a bad idea. The only problem I have with that is the squat rack at my gym messes with my feet positioning and I don't get s*** for leg drive.
    23 years old
    6'3, 308 lbs

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

  24. #2549
    TJW
    Join Date
    Aug 2008
    Location
    Northern Virginia
    Posts
    4,150
    Nice work lones! I have been reading your log for a while now, keep up the great work. That's some insane volume you have been doing lately. I know your hard work will pay off.

    -Rob

  25. #2550
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    Quote Originally Posted by gatorman2k6 View Post
    Nice work lones! I have been reading your log for a while now, keep up the great work. That's some insane volume you have been doing lately. I know your hard work will pay off.

    -Rob
    Thanks for dropping in buddy. I seem to respond well to the volume, training is going to look like this for awhile.
    23 years old
    6'3, 308 lbs

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

Similar Threads

  1. Westside 'Til You Die!
    By silles in forum Powerlifting and Strength Training
    Replies: 10
    Last Post: 12-20-2007, 06:49 AM
  2. Westside Template Made Easy
    By Sensei in forum Powerlifting and Strength Training
    Replies: 8
    Last Post: 12-25-2005, 02:26 AM
  3. 2003: A Westside Odyssey
    By NateDogg in forum Member Online Journals
    Replies: 290
    Last Post: 07-17-2003, 10:44 AM
  4. MonStar's Return to Westside
    By MonStar in forum Member Online Journals
    Replies: 141
    Last Post: 04-21-2003, 02:04 PM
  5. Hard Work, Westside, and other ramblings
    By Paul Stagg in forum Member Online Journals
    Replies: 94
    Last Post: 09-04-2002, 03:19 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •