• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

P-Side Training Prodigy

ray, its max effort and dynamic effort. so basically a very heavy day, then lighter and accessory work the d/e day.

i like taking a week off, it gives me a chance to relax and just chill. the gym will always be there and im quite a ways out from my comp.

here is yesterdays M/E squat/deadlift day

gm
45x8
135x5
165x3
195x3
225x3
255x3
285x1
305x1

squats
255x8
255x8
255x5
255x5
i prob couldve done 8 again, but i started to get that 'cramp' feeling in my muscles, they were screaming. i couldnt even sit down or i started to stiffen up

hanging leg raise
10
10
10

hb reverse hyper
10x10
10x10
10x10

ghr's
8
8
8

im so sore, i might've overdone it slightly. oh and the knurling on the bar there is just too much..

attachment.php
 
Ouch, that looks painful. That's why I don't give a shit and use the pad for squats.

But love that feeling in the legs after squats. :winkfinger:

What comp are you looking at doing?
 
they dont have a pad, and i think its from the gm's. it does hurt though.

here is yesterday
M/E bench

dead press
135x5
185x3
215x3
225x3
245x1
255x1
265x1! i was failing on this just a few weeks ago. felt good to hit it

bb bench
225x5
225x5
225x5

yates rows
205x10
205x10
205x10

bench dips
15
15
15

bb curls
65x8
115x8
115x8
115x7
115x5
 
todays

D/E squat dead

box squats
135x2
135x2
135x2
135x2
155x2
155x2
155x2
155x2

SLDL
155x8
155x8
155x8
155x8
155x8
155x8

hang leg raises
10
10
10

hyper
bwx8
bwx8
bwx7
bwx---

had to stop the workout short today. lower back is giving me some issues.. i dont know if its from the workout earlier this week, or if my hamstrings are too tight causing it to ache. i need to stretch more thats a for sure, and rest for now. but it was super tight im hoping it isnt a disc or something O_O
 
my workouts are a little fucked because i got sunburned to shit.. its spring break here. anyway i did my d/e bench on monday(didnt have school) so here it is. also i will have to do m/e squat/deadlift tomorrow. my back is is still sunburned and i need to heal some.

d/e bench

bb bench 50%
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

cg bench(switched bars after bench)
265x5
265x3
265x3

arnie press
30x6(trying to find working weight)
40x6
40x6
40x6

green external band rotations
12
12
12

i found there are 2 types of barbells at my gym. for the ring finger placement on one its much wider than the other(like 3"). anyway ive been using the wider one because the knurling on the bar is not as harsh.. but its been hurting my shoulders and generally felt weird. so now that i know they are different, i'll switch back and my weights should go up(taking less load off the chest/shoulder and putting it back on the lats/triceps where it belongs)
 
Do you find the 50% x 2 sets help? I struggle with going so light. I tried it a couple weeks a go but really could not get into it.
 
its on a dynamic day, so mostly its active recovery. i get really beat up on the max effort stuff. also it gives my cns a chance to rest. honestly i want to do more weight, but the program works, so i just follow it lol.. its hard though.

m/e squat/dead

gm's
45x8
135x5
165x3
195x3
225x3
255x3
285x1
305x1

squats
275x5
275x5
275x5
275x5

hang leg raise
10
10
10

reverse hb hyper
15x10
15x10
15x10

glute ham raise
8
8
8

my back is fucked yet again.. the knurling is so bad on the bars there it just rips the skin. im glad im done with gm's for a while.
 
todays workout kinda sucked.. i hurt my knee yesterday and thats all i could think about. i didnt warm up properly before squats. now i can barely walk up and down stairs without sharp pain :mad:

M/E bench

dead press
135x5
165x3
205x3
225x3
245x1
255x1
265x1
275xFFFFFFFFF

bb bench
235x5
235x5
235x5

yates rows
205x10
205x10
205x10

bench dips
15
15

bb curl
65x10
115x8
115x7
115x7
 
thanks guys. yeap thats a 305 gm. it did tear my back up again(knurling on the bar). i'll get a pic. knee is still hurting a bit. im going to have to go easy on it, i jogged/walked a mile this morning.

tonights workout:

D/E squat dead

box squat
45/4(making sure not too much knee pain)
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

sldl
185x8
185x8
185x8
185x8
185x8
185x8

hanging leg raises
10
10
9

hyper(holding kettlebell)
44x8
44x8
44x8
44x5

bodyweight calf raises

attachment.php
 

Attachments

  • bachhhhh.jpg
    bachhhhh.jpg
    88.4 KB · Views: 23
d/e bench

bb bench
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

cg bench
265x3
265x3
265x3

arnold press
40x6
40x6
40x6

calves

external rotations (rotator green band)
12
12
12
 
Holy crap dude, that looks painful. Take a freakin beach towel and wrap it around the bar.

Major props to ya for takin' the pain, no way I'd put up with that.
 
Not done or seen the Arnold press for a long time. Is it just supposed to make it harder or does it hit any different muscles?
 
Stop tearing up your back you crazy bastard!

Great lifting though, like the way you've set up your workouts. Whats your ME exercise rotation for Upper/Lower?
 
ive written up 5 cycles so far is all. all cycles are 2 weeks long. i have had to modify them in the gym because right now i have limited equipment. like on m/e squat dead yesterday i was supposed to do leg press(accessory), but i did front squats, and i have been doing hanging leg raises instead of cable crunches. hopefully the big gym will open back up soon and then i'll be able to do what im supposed to do. here are the cycles, and this week i just started cycle 4. thats what i have so far, i need to write more up, i want to work more on the lower portion of the deaadlift

cycle 1

m/e squat/deadlift training
gm's
perform sets of 3 reps, until i cant get 3 and go singles.

m/e bench press training
dead press
warmup with sets of 3 until i can only get sets of 1

cycle 2

m/e squat/deadlift training
rack pulls
perform sets of 3 reps, until i cant get 3 and go singles.

m/e bench press training
floor press
warmup with sets of 3 until i can only get sets of 1 (1-2 sets of 5 for warmup)

cycle 3

m/e squat/deadlift training
gm's
perform sets of 3 reps, until i cant get 3 and go singles. (warmup couple sets, then increase 30lbs)

m/e bench press training
dead press
warmup with sets of 3 until i can only get sets of 1

cycle 4

m/e squat/deadlift training
rack pulls
perform sets of 3 reps, until i cant get 3 and go singles. (warmup couple sets, then increase 30lbs)

m/e bench press training
floor press
warmup with sets of 3 until i can only get sets of 1 (1-2 sets of 5 for warmup)

cycle 5

m/e squat/deadlift training
sumo deadlift
perform sets of 3 reps, until i cant get 3 and go singles. (warmup couple sets, then increase 30lbs)

m/e bench press training
dead press
warmup with sets of 3 until i can only get sets of 1 (1-2 sets of 5 for warmup)
 
Last edited:
thanks omerta and jd. i just feel like the pad pushes my neck forward and i dont like that. the knurling on the bar is just too much.. idk why the company makes them like that. but the slightest movement of it with a 250+lb gm and it pulls the skin right off.

dave, i think the arnold press is a good exercise as long as you dont go too heavy on them. the rotation kinda scares me honestly but its just something different so thats why i do it. i get tired of military pressing or front/lateral raises. i could probably do some upright rows too.

m/e squat dead

rack deads
135x8
225x6
315x3
345x3
375x3
405x3
435x1
465x1
495x1 (again bar fully loaded.. wish i could add more but the bumper plates are too big)

front squats
135x8
135x10
135x10
135x8

hanging leg raises
10
10
10

hb reverse hyper
15x10
15x10
15x9

ghr
8
8
8
 
m/e bench

floor press
135x5
155x5
185x3
215x3
235x3
255x1
275x1
295x1 ( woooo! )

jm
145x12
145x12
145x12
145x12
145x12
145x12

yates row
135x10 *warmup
205x10
205x10
205x8

db pullovers
80x8
80x8
80x8

inc db curls
35x10
35x9
35x8
 
thanks ray. thats the most ive floor pressed in a long time. i couldve tried to go up another 10lbs but i didnt want to push my luck.

d/e squat dead

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

hypers (kettlebell - have to use this because it has those stupid fucking bars and i cant use a bb)
53x8
53x8
53x8
53x8
53x8
53x4

hanging leg raises
10
10
10

bb shrugs
225x8
225x8
225x8
225x8

leg extensions and calves (couldnt do, because i dont have the equipment at the gym)
 
Hey Jake, do you have a good article to read on M/E and D/E? It looks very interesting and I think it will fit the way I like to workout.
 
T NATION | 8 Keys to Maximum Strength - Part 1 The Eight Keys Part 1

T NATION | 8 Keys to Maximum Strength - Part 2 The Eight Keys Part 2

T NATION | 8 Keys to Maximum Strength - Part 3 The Eight Keys Part 3

T NATION | 8 Keys to Maximum Strength - Part 4 The Eight Keys Part 4

T NATION | Periodization Bible - Part 1 The Periodization Bible Part 1

T NATION | Periodization Bible - Part 2 The Periodization Bible Part 2

this is practically everything you need to get started with westside.. sorry i know its a shit ton of reading.
 
i have been really bad at following along in peoples journals and posting. been lazy, and worn out honestly. here is the last few workouts.. oh and i sublexed a rib tonight :no:

d/e bench

bb bench
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

incline bb
135x10
225x5
225x5
225x5

ohp
185x6
185x3+2(push press)
185+5(push press)

single arm tri pulldown
30x15
30x10(lost count?)
30x15

bb curl
65x10
115x8
115x7
115x6

calves

external rotations green band
12
12
12
 
m/e squat dead
rack pulls
135x8
225x6
315x3
365x3
405x3
455x1
495x1
495x1(full bar)

front squat
135x10
135x10
135x10
135x10

hang leg raise
10
10
10

reverse hb hyper
20x10
20x10
20x10

ghr
8
8
8
 
m/e squat dead
rack pulls
135x8
225x6
315x3
365x3
405x3
455x1
495x1
495x1(full bar)

front squat
135x10
135x10
135x10
135x10

hang leg raise
10
10
10

reverse hb hyper
20x10
20x10
20x10

ghr
8
8
8
 
You must log in or register to reply here.

Similar threads

soxmuscle
Soxmuscle Presents: Westside Training
20 21 22
Replies
630
Views
36K
katt
katt
P-funk
P-Side Training: Developing the Beast (the ultimate athlete)
36 37 38
Replies
1K
Views
35K
P-funk
P-funk
sftwrngnr
Dan's westside training journal
3 4 5
Replies
130
Views
8K
sftwrngnr
sftwrngnr
Back
Top