P-Side Training Prodigy

[PreMier]

It was just a big ass dropset. I got an amazing pump, bit I'm not as sore as I thought I'd be.

They are pretty good. I do them underhanded, so it hits my biceps as well. Dorian explains that the position your in they activate the lats better than a conventional barbell row, and you aren't putting as much strain on the lower back

My lats have improved significantly since doing them and the iso lat pullfowns

 

[PreMier]

legs

deadlift
135x8
245x3
335x2
405x1
455x1
500xf/f

well, i wanted to try 500.. and fuck its heavy. got it about 4" off the ground is all. guess i'll actually have to train smart to do this. going to start accessory work, rack pulls, hypers, gm's etc. probably a good 2 months of training and i can get it.

 

[ihateschoolmt]

Yea 500 is heavy man. That's more than 2.5 times your body weight, good luck hitting it soon.

 

[PreMier]

once i do 3x bodyweight, then im a superhero

 

[Triple Threat]

Going from 455 to 500 is quite the jump when you're near your max.

 

[Triple Threat]

once i do 3x bodyweight, then im a superhero

I'm not sure I could even hold 3x bodyweight.

 

[JerseyDevil]

It's unanimous.... 500 is heavy. I'm sure both of you will be hitting it soon.

 

[PreMier]

haha.. 455 came easier.. and i figured if i was gonna go 500, i needed to not waste energy!!

push

inc db bench 20*
45x10
70x8
95x8
95x8
95x6

cg bench
205x6
205x6
205x6
135x10

lateral raises
30x10
30x10
30x10
30x10

db flyes
35x15
35x9
30x12

tri rope pressdowns
50x15
dropset
60x12
50x12
40x12
30x12
20x12
10x12

 

[ihateschoolmt]

I do those press downs drop sets too I got great results after I added them to my routine. Good lookin work out.

 

[PreMier]

you should see the striation in my tricep lol.. i'll try and get a pic of it. but i always got best results from the cg bench.

 

[Triple Threat]

you should see the striation in my tricep lol.. i'll try and get a pic of it. but i always got best results from the cg bench.

So just how big are those guns of yours?

 

[PreMier]

i use an app on my phone called gymgoal and it keeps track of everything. then i can just email myself an html file. the firsy date is wrong.. but the last 2 arent. i havent really been using it much as you can see

Weight
12/31/00 192
7/26/10 190
3/31/11 192
4/6/11 190

Neck
12/31/00 17.5
7/31/10 17.5
4/6/11 17

Shoulder
12/31/00 49
7/31/10 49
4/6/11 50

Forearm (left)
12/31/00 13
7/31/10 13
4/6/11 13.5

Forearm (right)
12/31/00 13.25
7/31/10 13.25
4/6/11 13.5

Bicep (left)
12/31/00 15
7/31/10 15
4/6/11 15.75

Bicep (right)
12/31/00 15
7/31/10 15
4/6/11 16

Chest
12/31/00 42
7/31/10 42
4/6/11 44.75

Waist
12/31/00 32.75
7/31/10 32.75
4/6/11 33.25

Abdomen
12/31/00 34.5
7/31/10 34.5
4/6/11 35.5

Hips
12/31/00 38.75
7/31/10 38.75
4/6/11 38.5

Thigh (left)
12/31/00 24.25
7/31/10 24.25
4/6/11 24.75

Thigh (right)
12/31/00 25.25
7/31/10 25.25
4/6/11 25.5

Calf (left)
12/31/00 14.5
7/31/10 14.5
4/6/11 14.75

Calf (right)
12/31/00 14.5
7/31/10 14.5
4/6/11 14.75

Height
12/31/00 5 ft 9 in
7/17/10 5 ft 9 in
7/26/10 5 ft 9 in

Wrist (left)
12/31/00 7.25
7/31/10 7.25
4/6/11 7.25

Wrist (right)
12/31/00 7.25
7/31/10 7.25
4/6/11 7.25

 

[ihateschoolmt]

DO you take thigh measurements at the biggest upper part of the leg flexed? everyone seems to do it different. also, how do you get an accurate chest measurement, I know its taken breathe out relaxed but every time I do it I get a different measurement by a 1/2 an inch.

 

[PreMier]

i take all my measurements flexed, thigh is 6" down from my hip.. so near the top. some do it 8" above the knee

chest is breathe out and flex. i measure 3x's and use the average(with everything). also im cold, so no workout today

 

[ihateschoolmt]

This look right?

 

[Burner02]

Jake! Just looked up some Yates rows on you tube. Interesting. So.....you slide the bar more or less up your leg?
You don't bend over very much, do you?
I've usually kept my back horizontal to the floor when I row. Do you lean back on your heels when you do them? I may want to try this next back workout day.

 

[PreMier]

i stand at about 55* protractor

then i pull the weight up, and it touches at my waist, right below where my belly button is. i do them underhand. here is a video i was looking for. fast forward to 3:30 oh and watch dorian... not the other 2 retards

Road to the Arnold: Kai Greene trains back with Dorian Yates: Part Two

 

[PreMier]

This look right?

lmao... yea thats about right

 

[ihateschoolmt]

I know that was lame but I'm tired of not knowing how to measure right

 

[PreMier]

no, i thought it was funny. some people measure dead center between the knee and hip. whatever method you use, just keep it consistent

 

[Triple Threat]

Your weight remained constant yet you were adding some size during the same time. Nothing wrong with that!

 

[Burner02]

i stand at about 55* protractor

then i pull the weight up, and it touches at my waist, right below where my belly button is. i do them underhand. here is a video i was looking for. fast forward to 3:30 oh and watch dorian... not the other 2 retards

Road to the Arnold: Kai Greene trains back with Dorian Yates: Part Two

thanks bud- looking them up now

 

[PreMier]

did 30 mins of crossfit, ab focus for mandatory pt(usually done at 3pm, and i lift at 8. so i have adequate rest time)

pull

yates rows
135x10
185x6
225x6
225x6
225x5
135x10

iso front lat pulldown
90x8
90x8
90x7
90x6

hammer curls
55x8
55x7
55x6
55x4

incline db curl- unilateral
30x10
30x7
30x7

precor preacher machine curl
75x15
75x9
60x12

did this friday, and im sooore today. lost a bit of strength, but it should come back fast. vacation was a blast, i definitely needed that..

 

[ihateschoolmt]

Ya you'll get that strength back in like a week, good lookin work out still though. Now hurry up and deadlift 500 pounds.

 

[JerseyDevil]

Crossfit? Jake? nada.... pull 500.... pull 500... pull 500

 

[davegmb]

Impressive rows, I do my rows after deads so the thought of a 225lbs row is pie in the sky for me at the moment.
Do you deadlift on a leg day then?

 

[PreMier]

jd, its MANDATORY! lol.. did 40mins of mandatory crossfit this morning. god am i sore from tuesdays leg day

legs(tues)

squats
135x9
225x6
275x5
275x5
275x3

sldl
185x8
185x8
185x8

extensions
100x10
160x10

calves

ive lost a lot of strength in my legs.. im guessing its because i have been doing deads,gm's and other work(not squats). ive also lost about 3-4lbs and im thinking its off them as well. i'm going to do some leg work for the next few weeks and change my pull day up to hit my mid upper/lower back more.

 

[PreMier]

Impressive rows, I do my rows after deads so the thought of a 225lbs row is pie in the sky for me at the moment.
Do you deadlift on a leg day then?

hey dave, yea i was doing deadlifts on leg day. 2 weeks ago i was pulling 455 fine, but it gets really heavy after that lol..

 

[ihateschoolmt]

hey dave, yea i was doing deadlifts on leg day. 2 weeks ago i was pulling 455 fine, but it gets really heavy after that lol..

To be fair you did jump from 455 to 500 last time lol. Maybe 475 isn't so bad.

 

[PreMier]

i overdid leg day. im so fucking sore

here was tonight

Push

inc db 20*
40x10
65x6
90x6
90x6
90x5

seated db mili
70x6
70x6
70x6

plate raises
45x15
45x15
45x10

db flyes
30x8
30x8
30x8

rope tri pressdown
50x8
70x8
70x8

inc db face pulls
20x15
20x15
20x15