P-Side Training Prodigy

[PreMier]

well, the body will adapt at whatever you do. so it is high intensity/cardio/endurance stuff. so if you have more muscle than needed to do that type of work, yes you'll lose it. if not you'll gain it. most people that do it are quite strong, and very fit from what ive seen. its just not my cup of tea right now.

ME bench from thursday

dead press
135x5
205x3
225x3
245x1
255x1
265xF

JM press
135x12
135x12
135x10
135x8
135x8
135x8

bb rows
135x10
185x8
185x6

dips
bw/16
bw/15
bw/7 (tricep pain)

bb curls
45x8
95x8
115x5
115x5

decent workout. im pissed because the main gym here is closed, and the field house is closed on the weekend.. im going to have to workout sunday to do westside. the main gym opens again in late march/early april.. so that'll be good. also i didnt get in my DE leg day because i volunteered for a concert last night. i had to help tear down the stage and equipment and stage and i was there from 6pm until almost 1am

 

[PreMier]

DE bench

bb bench
135x8
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

cg bench
225x6
225x6

db mili
65x10
70x10
10x8

external rotation (green band) rotator
gbx12
gbx12
gbx12

weight 191

 

[PreMier]

been bad at updating this, sorry. here is tuesdays workout 14feb12

ME squat/deadlift

gm
45x8
135x5
165x3
195x3
225x3
255x1
285x1

glute ham raise
bwx8
bwx8
bwx8
bwx8

hanging leg raises
10
10
10

hyper(holding kettlebell)
44x10
44x10
44x9

widegrip pullup
7
5
5

 

[PreMier]

thursdays 16feb12

ME bench

deadpress
135x5
185x3
215x3
225x3
245x1
255x1
265xF fuck

JM press
135x12
135x12
135x12
135x11
135x8
135x8

bb rows
185x8
185x8
185x8

dips
bwx16
bwx14
bwx9

wg pullups
bwx7
bwx5
bwx5

 

[JerseyDevil]

Sweet looking wo Jake! Just be careful with those deadpresses (I assume those are a complete stop on the chest). Really, really hard on the shoulder capsule

 

[PreMier]

todays workout

DE squat/deadlift

box squat
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

sldl
155x8
155x8
155x8
155x8
155x8
155x8

situps
10
10
10
10

HB reverse hyper
10x8
10x8
10x8
10x8

SMR foam rolling
ITB
Quads
hamstrings
hip flexors

 

[PreMier]

Sweet looking wo Jake! Just be careful with those deadpresses (I assume those are a complete stop on the chest). Really, really hard on the shoulder capsule

ha.. actually im looking forward to switching workouts next week because they do hurt my shoulders. yes, i start from about 1" above my chest and press up. i do prehab work with a rubber band for my rotator on DE bench days.

 

[PreMier]

DE bench

bb bench
wu/135x5
wu/185x5

225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

CG bench
225x4
225x3

db mili
70x10
70x10
70x10

external rotations
green bandx12
gbx12
gbx12

did some calf work too, because there is a calf machine at the gym i go to sundays. my training changes next week

 

[PreMier]

my arms are hurting from the cg bench, like the bones. i wrote them down wrong i just noticed, it should read 255

 

[omerta2010]

Great and conistent workouts. How did that injury ever turn out?

 

[PreMier]

the quad feels good. i have some major scar tissue build up that will probably never go away though. i really need to stretch more, thatll help keep it from happening again.

M/E squat/dead

rack pulls(below knee)
135x6
225x6
315x3
345x3
375x3
405x1
435x1
465x1
495x1
495x1

gm
185x5
185x5
185x5
185x5

hanging leg raise
10
10
9

kb lunges(weight is each hand, and reps is per leg, then switch)
35x10
35x9
35x8

wg pullups
5
5
5

the field house i use only has bumper plates. so the most i can fit on the bar is 5, which is the 495. i was double overhand until the 495 and i switched to over/under. i might drive to a different gym next week to plate load and actually see what i can pull from below the knee. also im supposed to be doing cable crunches instead of leg raises.. but no cable machine, and leg press instead of lunges. gym should open in 8 weeks or so then i can get the equipment that i need

 

[davegmb]

I love the cable crunches hardly ever do regular an crunches anymore

 

[PreMier]

M/E bench

floor press
135x5
135x5
185x3
215x3
225x3
245x1
255x1
265x1
275x1
285x1

JM
135x12
135x12
135x12
135x12
135x12
135x9

bb rows
185x8
185x8
185x8

dips
15
15
10

db hammer
55x10
55x8
55x8
55x6
45x4

had really low RI's on the db hammers, because the guy was trying to close the gym. i went a little later than normal, because i ate dinner kinda late and wanted my stomach to settle. also i didnt go up that fast on the floor presses because i was stuck at 265 on dead press for 2 weeks in a row.

 

[PreMier]

I love the cable crunches hardly ever do regular an crunches anymore

yea, i really miss them. but hanging leg raises are pretty good, and planks. i think the cable crunches strengthen the hip flexors though?

 

[PreMier]

D/E squat/dead

box squat
135x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
i wish the box they have was a little shorter, like an inch or two. oh well, this felt good and speed was good coming off the box

deadlift(60% based on 450max) i really dont know what my max is so im guesstimating
225x3
275x3
275x3
275x3
275x3

hanging leg raises
10
10
10

HB reverse hypers
15x8
15x8
15x8
15x8

smr roller
lats
hips
itb

 

[PreMier]

sundays D/E bench

speed bench
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

overhead press
155x5
155x5
155x5
155x5(push press on last rep)

cg bench
225x5
225x5
225x5

lateral raises
20x12
20x12
15x12

bb curls
65x10
115x5
115x5
115x5

was gonna try and do calves, but there was a lot of people there and i didnt want to wait forever. i forgot to weigh myself as well.. oh well. thursday i have an appointment at the hawc here and ill be doing the bodpod! ive done it twice before, so we'll see what it says haha

 

[yellowmoomba]

Nice OH Presses

 

[omerta2010]

Yeah what he said. ^^

Catching up in here, so do you see alot of caryover from the rack pulls to your dead numbers?

 

[x~factor]

+3

Beasting on OHP!

 

[PreMier]

thanks guys! omerta, here is a brilliant article on it T NATION | Rack Em Up - Rack Pull Variations

i pull from below the knee about 2 inches, i feel its an excellent posterior chain exercise, and personally it is very taxing on my CNS. after a heavy pull im completely wasted, but its not really because my muscles are tired. i know this will help me deadlift and squat more

M/E dead/squat

rack pull
135x6
225x6
315x3
355x3
405x3
445x1
495x1
495x1

gm's
205x5
205x5
205x5
205x5

hanging leg raise
10
10
10

kettlebell lunges
35x10
35x10
35x8

wg pullups
6
6
5

 

[yellowmoomba]

Nice pic (you show off)!! LOL

 

[JerseyDevil]

You have a power rack, and they let you use chalk??? I am so jealous.

 

[PreMier]

once i can pull that from the floor i'll get a video. im so fucking sore, my whole body hurts right now. i might have to take a week off soon. i need to sleep more, i cant wait for the weekend.

M/E bench

floor press
135x5
135x5
185x3
215x3
235x3
255x1
270x1
285x1

jm press
135x12
135x12
135x12
135x8
135x10
135x9

bb rows
185x8
185x8
185x8

dips(kettlebell hooked on belt)
62x5
88x5
88x5

db hammer
55x10
55x8
55x8
55x6
55x5

the db curls were really hard, felt like my biceps were gonna tear out haha and the bb rows, because my back is sore as fuck. also i did the bod pod today, im at the very high end of moderately lean/bordering excess fat(starts at 20%) also my resting metabolic rate is pretty high, it was calculated at 1833kcals burned.

 

[yellowmoomba]

19% ?? I thought you'd be lower

 

[PreMier]

yep, so did i. i have put on some weight since november, due to the holidays and such.

i have 2 other bod pod results 1st from 24mar08:
weight 189.3
lean weight 141.4
fat weight 47.9

%fat 25.3
% lean 74.7

2nd is from 22sep08 (6months later):
weight 195.6
lean weight 147.9
fat weight 47.7

%fat 24.4
% lean 75.6

so ive improved over the years, slightly lol..

 

[PreMier]

D/E squat dead

box squat
135x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

deadlift (60% max)
225x7(wu)
275x3
275x3
275x3
275x3
275x3

hanging leg raises
10
10
10

revers hyper HB
20x8
20x8
20x8
20x8

 

[PreMier]

You have a power rack, and they let you use chalk??? I am so jealous.

lol, even when gyms said no chalk id still use it. as long as i didnt get it all over the floor no one really cared. and there are 5 power racks lol =P

 

[x~factor]

WTF?!?!?

 

[omerta2010]

Those are badass plates. And awesome weights there Premier

And thanks for the link, gonna read that over the weekend.

 

[PreMier]

well, im taking a week off. only been on westside for 4 weeks but i feel destroyed. probably because i hadnt been to the gym in a long time.. but i need to rest and recover. i will probably do todays d/e bench day on tuesday and then start back up with m/e squat/dead the following tues