P-Side Training Prodigy

Scarface30 · 03-19-2009, 05:56 PM

nice job Pre, started the old Westside program? liking it so far? I've always wanted to do it, it's just that I don't really like the lack of emphasis on horizontal/vertical pulling... well, not enough for my liking.

oh, I got some pictures posted.. so stop crying

lol

PreMier · 03-20-2009, 11:36 PM

DE Leg

Box squat 12" RI=60
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Deadlift
225x3
225x3
225x3
225x3
225x3

Cable crunch
200x26
200x18
200x14

Reverse HB Hyper
20x8
20x8
20x8
20x8

Calves

katt · 03-21-2009, 07:45 AM

Quote:

Originally Posted by PreMier

oh and kat, you deliver, i deliver

PreMier · 03-21-2009, 01:27 PM

hmm, i just checked my something for nothing folder.. and like i thought EMPTY!

its a fair trade

LiftinBear · 03-21-2009, 02:38 PM

Quote:

Originally Posted by PreMier

DE Leg

Box squat 12" RI=60
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

Just looked at the box squat on you-tube. May have to give that a shot after I redo the routine.

PreMier · 03-21-2009, 03:35 PM

yea, they are alright.. i do them for speed out of the hole. thats why they are low rep

LiftinBear · 03-22-2009, 11:54 PM

Snow huh? How was the workout brother?

PreMier · 03-23-2009, 12:03 AM

yea, its stopped now, and not much stuck, but its in the low 30's.

here is tonights workout

DE Bench

Speed bench
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

Standing OHP
135x5
135x5
135x5
135x5

CG Bench
205x5
205x5
205x5

Lateral Raises
15x12
15x14

EZ Curl CG(concentration)
80x5
80x5
80x5

weight at 187. i look pretty lean, my friends are starting to compliment me saying they have never seen me look this lean lol.. also since training like this, i have noticed a 'sweep' developing in my hammies that i never had before!! and also my triceps seem to be growing and developing better as well.

one thing though, is i am starting to get aches.. my muscles are knotting up, and it is giving me back aches. so next sunday in the AM i am going to get a massage to try and loosen up some. i should also make a trip to a hot tub somewhere.

HB, my speed is pretty fast on the bench, should i up the weight by 5 or 10lbs? or stay?

LiftinBear · 03-23-2009, 12:45 AM

Quote:

Originally Posted by PreMier

one thing though, is i am starting to get aches.. my muscles are knotting up, and it is giving me back aches.
HB, my speed is pretty fast on the bench, should i up the weight by 5 or 10lbs? or stay?

Are you supplementing with Glucosamine chondroitin...might help with the aches.
Tim

**Built** · 03-23-2009, 12:58 AM

You might do well to take a backoff week with higher rep stuff, prehab/rehab, a few bike rides and walks in the fresh air, and a LOT of stretching.

I'm finding, as much as I friggin' HATE it, the depletion workouts are having a conditioning effect on the old joints.

Burner02 · 03-23-2009, 04:32 PM

hiya Jake!
except for the discomfort, sounds like ou are doing great! They've got some girls here that gie massages for 20.00 for like 40 minutes? May have to give them a whirl here in a couple weeks after I've 'earned' one...

Snow? Nice...tis raining here...

PreMier · 03-23-2009, 08:27 PM

Quote:

Originally Posted by LiftinBear

Are you supplementing with Glucosamine chondroitin...might help with the aches.
Tim

yes, i take it for joint support. my muscles hurt, not my joints

PreMier · 03-24-2009, 01:43 AM

Quote:

Originally Posted by Built

You might do well to take a backoff week with higher rep stuff, prehab/rehab, a few bike rides and walks in the fresh air, and a LOT of stretching.

I'm finding, as much as I friggin' HATE it, the depletion workouts are having a conditioning effect on the old joints.

i need to do this for sure.. the walks and stretching i mean. i think with some soft tissue work i should be ok.. the knots i get suck though. i wish i knew of a better way to get of them.

ME Leg

Rack Dead
135x5
185x5
225x3
315x3
365x1
385x1
405x1 (s)
435x1 (s)
455x1 (s)
475x1 (s)
495x1 (s) PR
s=straps. i think that i did too many singles.. i guess i should make bigger jumps because this workout took way too long ???

GM's
185x5
185x5
185x5
185x5

Cable Crunches
140(stack)x30
140x30
140x30

Leg Press (plates)
(8)x10
(8)x10
(8)x10

WG Pullups
BWx8
BWx5
BWx5

Burner02 · 03-24-2009, 09:52 AM

Quote:

Originally Posted by PreMier

s=straps. i think that i did too many singles.. i guess i should make bigger jumps because this workout took way too long ???

Yeah, stop pussy-footing around there, ya big panz....sheesh...

I never did like rack pulls. Don't feel there's enough ROM...
495 is a nice lift, my friend!

LiftinBear · 03-24-2009, 10:49 AM

Nice job on the PR

Triple Threat · 03-24-2009, 11:42 AM

Quote:

Originally Posted by PreMier

i think that i did too many singles.. i guess i should make bigger jumps because this workout took way too long ???

It depends on what your training objective for the day was. If you are trying to set a PR, then yes you should have made larger jumps. But some days you just want a higher volume workout, and what you did was fine. Although maybe you should have thrown a couple of 2.5 pounders on there and hit the big 500.

**dg806** · 03-24-2009, 03:28 PM

Be sure to stay good and hydrated. Sometimes that can make your muscles sore.
Pick you up some xtend to drink during your workout and get some extra bcaa's.

PreMier · 03-25-2009, 11:39 PM

Quote:

Originally Posted by dg806

Be sure to stay good and hydrated. Sometimes that can make your muscles sore.
Pick you up some xtend to drink during your workout and get some extra bcaa's.

i need more supps. i do take quite a few as it is though. do you use xtend? is it better than ice? Bodybuilding.com - Xtreme Formulations ICE - Victory Is The Only Option! On sale now!

odays M/E Bench

Floor Press
135x5
185x3
205x3
225x3
235x1
245x1
255x1
265x1

JM Press
125x12
125x12
125x12
125x11
125x10
125x9
Fuck.. these kick my trash.. my shoulders, triceps, elbows, chest, all get hammered it seems like

BB Rows
155x8
155x8
155x7

Dips
45x8
45x6
45x5
these are harder than i remember

Hammer Curl
50x9
50x9
50x9
50x8
50x8

PreMier · 03-25-2009, 11:41 PM

Quote:

Originally Posted by Burner02

Yeah, stop pussy-footing around there, ya big panz....sheesh...

I never did like rack pulls. Don't feel there's enough ROM...
495 is a nice lift, my friend!

well, my workouts focus on accessory work, and rack pulls are a accessory to a deadlift. so every so often i will do them on ME leg days

Quote:

Originally Posted by Triple Threat

It depends on what your training objective for the day was. If you are trying to set a PR, then yes you should have made larger jumps. But some days you just want a higher volume workout, and what you did was fine. Although maybe you should have thrown a couple of 2.5 pounders on there and hit the big 500.

yea, no objective, other than lifting heavy. i guess im cool then, thanks

Scarface30 · 03-30-2009, 09:12 PM

taking some time off?

workouts are looking good Pre. Westside seems to be treating you very well

PreMier · 03-30-2009, 09:54 PM

been kinda down.. so i took a few days off..

then got a deep tissue massage yesterday so now im sore

katt · 03-31-2009, 06:40 AM

workouts look good P - I love Rack Pulls.. although we haven't done them for a while..

Why have you been down - job thing?

oh yeah... we have a hot tub if you want to use it

PreMier · 04-01-2009, 01:05 AM

just some girl issues, and my eye.. its still not all the way better

if you were closer, i would be poaching it every night

katt · 04-01-2009, 08:34 PM

oh man... girl issues suck... they are soo soo... well, you know..

yellowmoomba · 06-09-2009, 09:27 AM

bump.......Still around ?

**dg806** · 06-09-2009, 02:07 PM

J hasn't posted since April 1. I'm sure he will be back though

nikegurl · 06-10-2009, 09:54 AM

Hope all's well, Jake!

PreMier · 11-07-2009, 02:56 AM

YM, thanks for the pm buddy!

sorry i've been mia

just life is so busy, and i could write a giant story right now but its late so it will have to wait haha

i just stopped training west side about 3 weeks ago. im doing dorian yates routine

i would have continued west side, but its too hard while dieting.. however, i can honestly its by far the most effective style of training i have ever done.

here are some of my lifts as of this last week

bench 275x4
deadlift(no straps) 455x3
squats 315x5
db mili 100x4

i havent been squatted until very recently, so once i get the motion back(hips have been really tight lately) im sure i can hit high 3's or maybe 4 plates.

oh, and i weigh 174lbs, im dieting on ckd

friends bb comp oct 10th me and heather and jay

here are some pics at 181 a few weeks ago:

legs w/ flash

PreMier · 11-07-2009, 02:59 AM

oh and i was just takin pics goofin, my posing is horrible hahaha

yellowmoomba · 11-07-2009, 07:09 AM

Glad you are doing well. You look much bigger than 174.....Nice work PM!.

03-19-2009, 05:56 PM	#571
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	nice job Pre, started the old Westside program? liking it so far? I've always wanted to do it, it's just that I don't really like the lack of emphasis on horizontal/vertical pulling... well, not enough for my liking. oh, I got some pictures posted.. so stop crying lol Warning: Seismic Testing Zone

03-20-2009, 11:36 PM	#572
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	DE Leg Box squat 12" RI=60 155x2 155x2 155x2 155x2 155x2 155x2 155x2 155x2 Deadlift 225x3 225x3 225x3 225x3 225x3 Cable crunch 200x26 200x18 200x14 Reverse HB Hyper 20x8 20x8 20x8 20x8 Calves P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-21-2009, 01:27 PM	#574
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	hmm, i just checked my something for nothing folder.. and like i thought EMPTY! its a fair trade P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-21-2009, 03:35 PM	#576
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	yea, they are alright.. i do them for speed out of the hole. thats why they are low rep P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-23-2009, 12:03 AM	#578
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	yea, its stopped now, and not much stuck, but its in the low 30's. here is tonights workout DE Bench Speed bench 135x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 Standing OHP 135x5 135x5 135x5 135x5 CG Bench 205x5 205x5 205x5 Lateral Raises 15x12 15x14 EZ Curl CG(concentration) 80x5 80x5 80x5 weight at 187. i look pretty lean, my friends are starting to compliment me saying they have never seen me look this lean lol.. also since training like this, i have noticed a 'sweep' developing in my hammies that i never had before!! and also my triceps seem to be growing and developing better as well. one thing though, is i am starting to get aches.. my muscles are knotting up, and it is giving me back aches. so next sunday in the AM i am going to get a massage to try and loosen up some. i should also make a trip to a hot tub somewhere. HB, my speed is pretty fast on the bench, should i up the weight by 5 or 10lbs? or stay? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-22-2009, 11:54 PM	#577
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 263 Photos: 5	Snow huh? How was the workout brother?

03-23-2009, 12:58 AM	#580
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	You might do well to take a backoff week with higher rep stuff, prehab/rehab, a few bike rides and walks in the fresh air, and a LOT of stretching. I'm finding, as much as I friggin' HATE it, the depletion workouts are having a conditioning effect on the old joints. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

03-23-2009, 04:32 PM	#581
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	hiya Jake! except for the discomfort, sounds like ou are doing great! They've got some girls here that gie massages for 20.00 for like 40 minutes? May have to give them a whirl here in a couple weeks after I've 'earned' one... Snow? Nice...tis raining here... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-24-2009, 10:49 AM	#585
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 263 Photos: 5	Pr Nice job on the PR

03-24-2009, 03:28 PM	#587
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 18,196	Be sure to stay good and hydrated. Sometimes that can make your muscles sore. Pick you up some xtend to drink during your workout and get some extra bcaa's. 1-Andro Rx Pro-hormone

03-30-2009, 09:12 PM	#590
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	taking some time off? workouts are looking good Pre. Westside seems to be treating you very well Warning: Seismic Testing Zone

03-30-2009, 09:54 PM	#591
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	been kinda down.. so i took a few days off.. then got a deep tissue massage yesterday so now im sore P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-31-2009, 06:40 AM	#592
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	workouts look good P - I love Rack Pulls.. although we haven't done them for a while.. Why have you been down - job thing? oh yeah... we have a hot tub if you want to use it

04-01-2009, 01:05 AM	#593
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	just some girl issues, and my eye.. its still not all the way better if you were closer, i would be poaching it every night P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-01-2009, 08:34 PM	#594
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	oh man... girl issues suck... they are soo soo... well, you know..

06-09-2009, 09:27 AM	#595
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	bump.......Still around ? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-09-2009, 02:07 PM	#596
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 18,196	J hasn't posted since April 1. I'm sure he will be back though 1-Andro Rx Pro-hormone

06-10-2009, 09:54 AM	#597
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,641	Hope all's well, Jake! If you want to achieve things that others can't... You have to do things that others won't.

11-07-2009, 02:56 AM	#598
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	YM, thanks for the pm buddy! sorry i've been mia just life is so busy, and i could write a giant story right now but its late so it will have to wait haha i just stopped training west side about 3 weeks ago. im doing dorian yates routine i would have continued west side, but its too hard while dieting.. however, i can honestly its by far the most effective style of training i have ever done. here are some of my lifts as of this last week bench 275x4 deadlift(no straps) 455x3 squats 315x5 db mili 100x4 i havent been squatted until very recently, so once i get the motion back(hips have been really tight lately) im sure i can hit high 3's or maybe 4 plates. oh, and i weigh 174lbs, im dieting on ckd friends bb comp oct 10th me and heather and jay here are some pics at 181 a few weeks ago: legs w/ flash P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B. Last edited by PreMier : 11-07-2009 at 03:12 AM. Reason: i cant fucking spell!

11-07-2009, 02:59 AM	#599
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	oh and i was just takin pics goofin, my posing is horrible hahaha P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-07-2009, 07:09 AM	#600
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Glad you are doing well. You look much bigger than 174.....Nice work PM!. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

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