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Thread: a Westside n00b's journey

  1. #5101
    Moderator Brian Hopper's Avatar
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    Are you doing the SPF Ironman?
    My Training Log
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    New Dimensions Wellness & Education

    *************************
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    Best raw meet w/sleeves @ 242
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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  2. #5102
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Are you doing the SPF Ironman?
    Yes sir. Its in my hometown so it was pretty much a no brainer, haha. I like sleeping in my own bed much more than sleeping in a hotel
    Last edited by Lones Green; 12-20-2010 at 10:19 AM.
    23 years old
    6'3, 308 lbs

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

  3. #5103
    GFH Lones Green's Avatar
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    Dynamic effort squat/dl

    Speed squats, 14 inch box:
    bar x 5
    135 x 2
    225 x 2
    275 x 2
    *Briefs and belt*
    315 x 2
    315 x 2
    315 x 2
    345 x 2
    345 x 2
    345 x 2
    375 x 2
    375 x 2 - these all flew

    Speed pulls, sumo:
    135 x 5
    225 x 5
    *belt*
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1

    Goodmornings:
    95 x 8 close
    95 x 8 wide
    135 x 8 close
    135 x 8 wide

    GHR:
    BW x 4 x 8

    Hangman abs:
    blue x 4 x 15

    Roman chair situps:
    BW x 3 x 10

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

    Calves, 3 x 15

    Sled drags in grass:
    3 plates x 8 trips


    Not a bad session, had a pretty mean lower back pump after squatting and pulling, so I used 95 pounds on the goodmornings, haha. Still, if you sit back with them they light you up!
    23 years old
    6'3, 308 lbs

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

  4. #5104
    Moderator Brian Hopper's Avatar
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    That's what I thought, there are a few lifters from Florida doing it also. It should be a fun meet, I thought about but I don't think I can make it.
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  5. #5105
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    That's what I thought, there are a few lifters from Florida doing it also. It should be a fun meet, I thought about but I don't think I can make it.
    Yup, saw Carroll is doing it. He's always awesome to watch. Really good squatter

    It will be a really great meet though!
    23 years old
    6'3, 308 lbs

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

  6. #5106
    GFH Lones Green's Avatar
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    Dynamic effort bench

    Speed bench:
    bar x 30
    135 x 8 - thumb length from smooth
    165 x 3
    165 x 3
    165 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3
    205 x 3 - comp grip
    205 x 3
    205 x 3

    Incline DB:
    60's x 20
    60's x 20
    70's x 10

    JM press:
    95 x 15
    115 x 10
    115 x 10

    Fat bar pressdown:
    100 x 40
    100 x 40

    Pulldowns:
    120 x 10 WG
    120 x 10 MG
    120 x 10 CG
    140 x 10 WG
    140 x 10 MG
    140 x 10 CG
    160 x 10 WG
    160 x 10 MG
    160 x 10 CG

    Light band pull apart:
    purple x 4 x 15

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

    Neck, 4 x 20

    Curls, 3 x 10


    Not much to say. Might have to push the extra work off to tomorrow, gotta get my Christmas shopping done this afternoon/tonight. Nothing like waiting until the last minute.
    23 years old
    6'3, 308 lbs

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

  7. #5107
    Moderator Brian Hopper's Avatar
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    This is probably the first year I actually got all my shopping done early. I still might go and get my kids some gifts, but for the most part I'm done!!! Yeah, Carroll is great guy, so is the rest of team Samson. I think Clint Smith, Adam Diggers, Jo Jordan and Brian Scwhab are doing it also.
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #5108
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    This is probably the first year I actually got all my shopping done early. I still might go and get my kids some gifts, but for the most part I'm done!!! Yeah, Carroll is great guy, so is the rest of team Samson. I think Clint Smith, Adam Diggers, Jo Jordan and Brian Scwhab are doing it also.
    Should be a great time!
    23 years old
    6'3, 308 lbs

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

  9. #5109
    GFH Lones Green's Avatar
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    Extra

    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

    MM band pull aparts - 100 reps
    23 years old
    6'3, 308 lbs

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

  10. #5110
    GFH Lones Green's Avatar
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    Max effort squat @ Cell Block

    SSB squat, narrow stance, 12 inch box with foam:
    bar x 5
    165 x 3
    215 x 2
    255 x 2
    *belt*
    305 x 2
    305 x 2
    345 x 2
    345 x 2
    395 x 2 - 10 pounds over my old one rep max
    395 x 2
    435 x 1
    455 x 1 - 70 lb PR

    Reverse hypers, strap:
    5 plates x 10
    6 plates x 10
    7 plates x 10
    8 plates x 10

    CSR:
    1 plate x 12
    2 plates x 12
    2.5 plates x 12

    Hangman abs:
    green x 4 x 15


    Pretty good session all things considered. I hit that SSB PR last August, 2 or 3 weeks out from the pro/am. I'm terrible at the SSB, but it makes me much stronger. Didn't lose my arch with any of those and sat down into the foam good. I think my PR with my competition stance is only around 500, and that may be in suit bottoms. So things are progressing nicely.

    Bodyweight was at 300 at the gym today. Woke up at 293, but I ate and drank a lot today. I hope to wake up around 305 in the mornings in 5 weeks or so, that will put me right where I need to be for my gear to fit perfect.

    All my upper back work is paying off, a 70 pound PR is what's up
    23 years old
    6'3, 308 lbs

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

  11. #5111
    Moderator Brian Hopper's Avatar
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    Good job on that 70lb 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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #5112
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on that 70lb PR!!!!!
    Thanks dude. Training for this meet is looking good so far, and this was our last "play" week. Those kind of weeks usually turn into me doing singles trying to keep up with the 8-900 squatters lol
    23 years old
    6'3, 308 lbs

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

  13. #5113
    Senior Member SELK's Avatar
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    keep up? i dont think you are far from an 800lbs squat at all!
    960/530/749 @ 242
    903/524/738 @ 220

  14. #5114
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    keep up? i dont think you are far from an 800lbs squat at all!
    Hopefully not. 750-775 will most likely be my 3rd attempt at the meet.

    Most of the guys that I train with have squatted 800 but are good for 850, or have squatted 850 and are good for at least 900.

    There's one guy that trains with us, he reads this log sometimes (What's up Tim), and his best squat is 650. But he hangs tough every week with the stronger guys. We worked with his form quite a bit and things are starting to click for him, he should be good for like a 200 pound squat PR soon!
    23 years old
    6'3, 308 lbs

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

  15. #5115
    GFH Lones Green's Avatar
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    Max effort bench

    Bench, comp grip, doubled mini's:
    bar x 30
    *add bands*
    bar x 8
    95 x 5
    135 x 5
    155 x 1
    175 x 1
    185 x 1
    205 x 1
    215 x 1
    230 x 1 5 lb PR, smashed
    *add 4 board*
    275 x 3
    295 x 3
    315 x 1 PR

    DB press:
    70's x 20
    100's x 10
    50's x 25

    KB extensions:
    25's x 15
    30's x 15
    35's x 10
    35's x 10

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

    Lateral raise:
    20's x 3 x 15

    Shrugs:
    135 x 20
    225 x 20
    315 x 10
    405 x 10

    Curls, 3 x 10

    10 minutes sauna


    Both PR's were good, 230 was probably good for a triple off the chest. I got my speed and tightness perfect today, plus my body likes this weight gain.
    23 years old
    6'3, 308 lbs

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

  16. #5116
    Moderator Brian Hopper's Avatar
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    Good job on the two PR's Lones and Merry Christmas!!!!!
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #5117
    Senior Member
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    Good stuff on the PR's. Do you always go for the 5 lb PR then or will you go for a bigger PR if you feel strong enough?
    www.wildirongym.com
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  18. #5118
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on the two PR's Lones and Merry Christmas!!!!!
    Thanks man! Hope it was a good one for you as well.
    23 years old
    6'3, 308 lbs

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

  19. #5119
    GFH Lones Green's Avatar
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    Quote Originally Posted by MarcusWild View Post
    Good stuff on the PR's. Do you always go for the 5 lb PR then or will you go for a bigger PR if you feel strong enough?
    Thanks dude!

    I rarely go for a bigger PR than 5 pounds. Especially with my bench. This ensures steady, consistent progress and saves a little bit for next time. If I get greedy I'll end up missing and being pissed off until the next week, haha.

    On the other hand, if its something that I haven't done in months (like those close stance safety bar squats we did last Thursday), it would have been crazy for me to stop at a 5 pound PR. I've gotten a lot stronger in 4-5 months or so, and I was doubling my PR pretty easily.

    When I start to throw on more gear in the squat, I should start hitting some big PR's based on how I feel about my current strength level.
    23 years old
    6'3, 308 lbs

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

  20. #5120
    GFH Lones Green's Avatar
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    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

    MM band pull aparts - 100 reps
    23 years old
    6'3, 308 lbs

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

  21. #5121
    GFH Lones Green's Avatar
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    Dynamic effort squat/dl

    Speed squats, 14 inch box:
    bar x 5
    135 x 3
    225 x 3
    *belt*
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2

    Speed pulls against doubled MM bands:
    135 x 5
    *belt*
    225 x 1
    225 x 1
    275 x 1
    275 x 1
    315 x 1
    315 x 1
    315 x 1
    315 x 1

    GHR:
    BW x 8
    +25 x 8
    +25 x 8
    +25 x 8

    Hip abduction:
    purple x 4 x 15

    Seated ab bench:
    20 x 15
    40 x 15
    50 x 15
    50 x 15

    Leg extensions:
    120 x 20
    160 x 20
    200 x 20

    Neck, 4 x 20

    Farmer's walks:
    90's x 3 trips around the gym


    Threw in the farmer's walks because I knew I wouldn't be able to pull the sled. I had to go eat mexican =)

    Also cut the volume down on my squats a few sets, we're squatting straight bar with blue bands on Thursday. If I mess around with the straight bar too much on my speed day, then squat with it on max effort day, my elbows always pay for it. So I did a little bit more pulling.
    Last edited by Lones Green; 12-27-2010 at 04:14 PM.
    23 years old
    6'3, 308 lbs

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

  22. #5122
    GFH Lones Green's Avatar
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    Dynamic effort bench

    Speed bench, straight weight:
    bar x 30
    135 x 10
    175 x 3 - thumb length from smooth
    175 x 3
    175 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3
    205 x 3 - comp grip
    205 x 3
    205 x 3

    Power press:
    2 plates x 20
    3 plates x 20
    4 plates x 20
    5 plates x 10

    Close grips on power press:
    2 plates x 15
    2.5 plates x 15
    3 plates x 15

    Wide grip pulldowns:
    130 x 10
    150 x 10
    170 x 10
    190 x 10

    Chuck V pulldowns:
    80 x 10
    100 x 10
    120 x 10
    60 x 20

    Face pulls:
    80 x 20
    100 x 20
    120 x 20

    DB shrugs:
    50's x 20
    60's x 20
    70's x 20
    80's x 20

    Neck, 4 x 20


    Pretty good session, will throw on bands next week. 2 weeks straight weight was a good little break though. Bring on the pain.
    23 years old
    6'3, 308 lbs

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

  23. #5123
    Moderator Brian Hopper's Avatar
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    Good job on both speed days!!! Do you always change up your bodyparts on your upper speed days? Like one week do some shoulders and the next do back work?
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  24. #5124
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job on both speed days!!! Do you always change up your bodyparts on your upper speed days? Like one week do some shoulders and the next do back work?
    Thanks dude. I always do back work, and usually do my shoulders later at night. But they usually look pretty similar from week to week.
    23 years old
    6'3, 308 lbs

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

  25. #5125
    GFH Lones Green's Avatar
    Join Date
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    PM

    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

    MM band pull aparts - 100 reps
    23 years old
    6'3, 308 lbs

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

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