P-Side Training Prodigy

[jagbender]

im not trying to cut per se, i just have a hard time maintaining weight above 190 with all the activity they make us do. so right now im 190-192lbs. it varies day to day. the only way i can stay above that is by eating 1k extra kcals a day from things like cookies or chocolate.. and im trying to stay away from sweets.

thanks guys, it depends on what i start the routine with. if i do incline pressing, then triceps, i have to go lighter on shoulder presses. i think before i went on vacation i was using this or 90's

also have a new gf, so workouts didnt take place *sigh*.. i'll try and make it all 3 days this week

New Gf need to replace Cardio with Sexercise!

 

[PreMier]

Been on vacation. Back in the gym now.

Today Legs

Squats
135x10
225x8
225x8
275x3
315x3

Front squat
135x8
135x8
135x8
185x3
225x2

Sldl
135x10
225x8
225x8
315x6 (straps)

First time doing legs in a long while, so I wanted to get some reps in. They are already screaming at me. I also ran a mile earlier this afternoon for AF pt.

 

[x~factor]

That's a strong first workout.

 

[Burner02]

....tomorow is gonna be REAL fun for ya!

Where was your R&R?
When are you coming over here for your 6 month rotation?

 

[PreMier]

Haha thx guys. I went to Bella Vista AR to visit my aunt. It's in the north west corner. I'm band C1 so it started in December. I volunteered but didn't get picked. Oh well..

My legs are sore as fuck, did a tabatas workout today for AF pt, then went to the gym and did pull

Yates row
135X10
185x6
225x8
225x8
225x8
225x8

Db rows
100x8
100x8
100x6

Db hammer curl
65x6
65x6
65x6

BB curl
95x10
95x9
95x6
95x8
95x7

BB shrugs
225x10
225x10
225x10
225x10

Was a good workout, idk what happened on the BB curls. I think it was due to inconsistent ri's and I went heavy on the Yates rows and hammers. Not sure what I weigh right now, as the field house doesn't have a scale.

 

[PreMier]

Push

I'm so sore, an I got off school late. So I had to cram this workout before tha field house closes.

Push
DB bench
50x8
75x6
100x5
120x5
120x3
120x5

Seated DB mili
85x7
85x4
75x6
75x5

CG bench
185x8
185x8
185x8
185x5

Standing mil
135x6
135x6

 

[x~factor]

I want to be as strong as you when I grow up.

 

[PreMier]

Haha thanks ray.

Shit, I had 2 more sets of standing mil press, fuck I hate typing this shit on my phone

135x6
135x5 (last rep was push press)

 

[Burner02]

...I'm just gonna free-jack his ass when I get old..er...

 

[PreMier]

Haha..

Legs from Monday

Squat
135x6
225x5
275x3
315x4
315x3
315x3
315x3

Squat(rest pause)
225x12

Box squat RI=60
135x2
135x2
135x2
135x2
135x2
135x1

On that last box squat I shot up and wasnt holding the bar securely enough.. So it shot up in the air and came crashing down on the box.. I felt really bad because it bent the BB

 

[davegmb]

Strong squats, like to be able to hit those kind of numbers one day

 

[x~factor]

Strong squats, like to be able to hit those kind of numbers one day

You and me, buddy.

 

[PreMier]

Thanks! I saw a guy in there today doing atg squats with 425.. And doing sets of 8. Granted he was like 6'5" and 250.. But still

 

[PreMier]

Pull

Rack dead below the knee
135x10
225x6
315x4
405x3
475x1
495x1 (this is the most that fits on the bar)

Yates rows
225x8
225x8
225x8
225x8
225x5
135x12

BB curl
65x10
95x10
95x10
95x10
95x10
95x6

DB hammer
50x8
50x6
40x8
40x8

BB shrug
225x10
225x10
225x10

Good workout, had to rush a bit though because the field house was closing. I skipped push this week because my shoulders hurt. I don't know if I didn't warm up properly or I it's like tendinitis.. Oh well

Also all the elweight that'll fit on the bar is 495 because they only have bumper plates

 

[x~factor]

When you can't fit anymore plates, you know its a good day. LOL

 

[PreMier]

ok well, the gym was closed the week before i went on vacation.. then i was on vacation for 2 weeks. as soon as i got back, i got sick! and it was a nasty cold for 2 more weeks.. im about over it, so i'll be off this week. back to the gym next week after the 6 week layoff

 

[davegmb]

Nice to hear from you again premier, thought you were too loved up to train!!!

 

[JerseyDevil]

ok well, the gym was closed the week before i went on vacation.. then i was on vacation for 2 weeks. as soon as i got back, i got sick! and it was a nasty cold for 2 more weeks.. im about over it, so i'll be off this week. back to the gym next week after the 6 week layoff

Better late then never

 

[yellowmoomba]

Well.............you should be ready to go after 6 weeks off What's the new goal?

 

[PreMier]

Nice to hear from you again premier, thought you were too loved up to train!!!

lmao! hell no, i love training and i'll do it until im laid in the dirt

aint that the truth JD! good to see you back at it.

YM, im about to join the IPF and start training for this:
Sunday, October 21, 2012-- 9th Annual USAPL Southeastern USA Regional Open Championships
Location: Florida State University -- Tallahassee, Florida
Meet Director: Robert Keller
E-mail: rhk@verizon.net
Telephone: 954.790.2249
On-line Application: Coming Soon!

 

[yellowmoomba]

Sweet!!! Lock it out!!! Good luck.

 

[JerseyDevil]

lmao! hell no, i love training and i'll do it until im laid in the dirt

aint that the truth JD! good to see you back at it.

YM, im about to join the IPF and start training for this:
Sunday, October 21, 2012-- 9th Annual USAPL Southeastern USA Regional Open Championships
Location: Florida State University -- Tallahassee, Florida
Meet Director: Robert Keller
E-mail: rhk@verizon.net
Telephone: 954.790.2249
On-line Application: Coming Soon!

Awesome Jake... You have a naturally great physique..... KILL IT

 

[PreMier]

still been a bit sick.. nasty cold. anyway, i'm fully dedicated to powerlifting, and i start tuesday. no more crossfit for the air force thank god. here was yesterdays workout

For Time:
800m run
30 handstand pushups
40 pullups
50 50lb kettlebell swings
60 situps
70 burpees
800m run
50 45lb(bb) thrusters
30 pushups

from a little while back, but ill be here in about 6 weeks. already changed the diet and im at about 188lbs

 

[yellowmoomba]

Good looking workout.....How long did it take you?

 

[x~factor]

800m run
30 handstand pushups
40 pullups
50 50lb kettlebell swings
60 situps
70 burpees
800m run
50 45lb(bb) thrusters
30 pushups

Brutal workout! Physique is looking good!

 

[JerseyDevil]

If I trained to do that workout I'd be around 150 lbs!!!

 

[PreMier]

took slightly over 30 mins.. and i almost died. 2 finished in around 25

 

[yellowmoomba]

took slightly over 30 mins.. and i almost died. 2 finished in around 25

Nice. Looks "fun"

 

[PreMier]

so the last time i worked out was 16dec11. been far too long. i just lifted this evening, but i might have a small hernia.. it happened sometime sunday, and i dont know how it did. going to the doctor tomorrow

here is the workout, and ill be doing a typical westside routine. i've written one up previously so i'll be using it.

ME squat/dead

GM
45x8
135x5
185x3
215x3
245x1
275x1
305x1(bad form so wont go this high)

GHR
bwx8
bwx8
bwx8
bwx8

hanging leg raises
10
10
10

hypers(kettlebell)
44x6
44x6
44x5

wg pullups
6
5
4

decent workout, my posterior chain is fried and im going to be hurting like crazy tomorrow. i feel it

 

[katt]

I'm so 'on the fence' about the whole crossfit thing.

Just because of the intensity, does it eat up any of the muscle mass?