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P-Side Training: Developing the Beast (the ultimate athlete)


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Posted by: P-funk

New journal. Probably start some light training tomorrow focusing on squating and lower body work as well as shoulder stability stuff to prep for olympic lifting. By the end of this week or begining of next week I will be doing light cleans and snatches just warming up the shoulder and working out the form before I go full speed ahead. Also, to start to get myself ready for strongman lifting I will do some cardio (probably more sprints on the rower and versa climber) to get my conditioning up as well as really start to train my grip.


...away we go!!


Posted by: shiznit2169

this will probably get more replies in one week than mine did in 2 months

Good luck


Posted by: CaptainDeadlift

Good luck, P! Many eyes will be watching, I'm sure.


Posted by: IainDaniel

Nice looking forward to this Journal

What kinda exercises for shoulder Stability?


Posted by: P-funk

Quote:
Originally Posted by IainDaniel
Nice looking forward to this Journal

What kinda exercises for shoulder Stability?

stability stuff....

Y,T,A's on the stability ball.

stability ball horizontal shoulder retraction to external rotation

external rotation

light pressing

Db scaption

light shruging

vertical retraction

low rows


Posted by: Jodi

Cool P

So on those YTA's are you able to balance yourself prone on the ball without your feet touching the wall? I can't


Posted by: P-funk

yes, I can do them without having my feet in the wall. A few years ago I could actually stand up on the ball and do DB squat and presses.


Posted by: Jodi

You suck


Posted by: P-funk

I know.


Posted by: Dale Mabry

Actually Jodi, if he can do it and you can't that would mean you suck.

Good luck P, I am finally hitting cleans with a full ROM. I had to loosen up my forearms and shoulder girdle, I couldn't get my upper arm parallel to the ground at the top.


Posted by: P-funk

here is an outline of what my two weight training days this week will look like (tues and thurs). It will be all light weight and just working on getting my joints preped for things to come. Wed. and/or Fri. I may do some cardio and light olympic lifting with just an empty bar or a few pounds just to work on my for a little bit.



Day 1

warm up

core:
superset
a) plank (30sec x 3)
b) crunches (arms extended overhead)

reactive:
Jump to stabalization


Upper body circut:
a) push ups
b) pull ups
c) single leg DB PNF
d) stability ball Y,T,A's

Lower body super set:
a) Squats
b) single leg SLDL (Db held in opposite hand of balancing foot)

cool down


day 2

warm up


core:
superset
a) stability ball hyperextensions
b) standing one leg windmills

reactive:
multiplanner hop to balace

lower body circut:
a)DB RDL to shrug and toe raise
b)olympic front squat
c)overhead split squat

upper body superset:
a) overhead BB press
b) DB bentover row


aux work:

BB curls

ext. shoulder rotation

cool down


Posted by: shiznit2169

what do you mean by core and reactive? Does core mean that it's your main workout and you will train with the most intensity on them and work your way down?

also, never heard of plank


Posted by: Jodi

Quote:
Originally Posted by Dale Mabry
Actually Jodi, if he can do it and you can't that would mean you suck.

Good luck P, I am finally hitting cleans with a full ROM. I had to loosen up my forearms and shoulder girdle, I couldn't get my upper arm parallel to the ground at the top.
:


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
what do you mean by core and reactive? Does core mean that it's your main workout and you will train with the most intensity on them and work your way down?

also, never heard of plank
core means I am training my core musculature (focusing on it) at that point of the workout.

reactive training is learning to deal with reactive forces, working on landing adn stabalizing myself and controling my body so that I can prepare for more plyometric exercises.

planks are a great core exercise. it is basically a balance type exercises. You lie face down on the floor. places your forearms on the floor about shoulder width apart and your feet should be about hip width apart. raise yourself up onto your toes and foreaarms from there. keeping a neutral spine all the (cervical, thoracic, lumbar) hold yourself in that position for a set time. You may need someone to watch you to make sure your cervical spine is lined up or to make sure your shoulders are flat and evened out.


Posted by: shiznit2169

ah i see, would a clean and jerk be an example of a reactive exercise?


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
ah i see, would a clean and jerk be an example of a reactive exercise?

nope, clean and jerks are explsoive lifts.

reactive strength is the bodies ability to change between ecentric and concentric movements as quickly and effeciently as possible. for example, plyometric exercises. I train this by first working on being stable and then moving to straight plyometric exercises where I am decelerating and applying force at a rapid pace. An olympic clean, although explosive and has some plyometric properties (loading the hamstrings and storing potential energy and turning it into kinetic energy), isn't really reactive IMO because there is no eccentric movement to the lift. You are overcoming static inertia as the bar is sitting on the floor. A jump squat however is more reactive strength as you first decend down (eccentric) and then jump (concentric) in an explosive manner and then reapeat.


Posted by: shiznit2169

so these all are basically olympic style exercises or you just like to do them in general?


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
so these all are basically olympic style exercises or you just like to do them in general?

I perform the olympic lifts pretty regulary in my programs. Well, cleans at least. I haven't snatched for a while now so I really have to work that one in and give up bench pressing to get a solid snatch. I love doing the olympic lifts.


Posted by: Dale Mabry

Quote:
Originally Posted by P-funk
...give up bench pressing to get a solid snatch.

Does GG know about this?


Posted by: CaptainDeadlift




Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
give up bench pressing to get a solid snatch
Yes i've always wanted one of those too...
(But I'd also like to be able to bench)


Posted by: P-funk

lol, okay. no more snatch jokes.


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
lol, okay. no more snatch jokes.
OK

Just 4 D helluvit...
This is my friend Liz..
She holds 2 State Record in MI (Don't axe me what weight(s)
2 seasons ago she missed a world record in C&J by like 2lbs...
She looks HOOJE here, but she's only 5'2
(My Hero)


Posted by: P-funk

awesome!! She has some thick quads! I love those shoes she is wearing (the addidas olympic platform shoes).


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
(the addidas olympic platform shoes).
I meant to ask you... Since you love to do so many strength movements

Do you have platform/bumperplates/etc where you train...
Or is it iron plates in back of the cardio equip?


Posted by: P-funk

yes, we have bumper plates.


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
yes, we have bumper plates.
I suppose if I had them, I would use alot more!?!?
"Lil-Liz" lives near me, but drives 3 towns over, to train w/her team


Posted by: P-funk

Quote:
Originally Posted by The Monkey Man
I suppose if I had them, I would use alot more!?!?
"Lil-Liz" lives near me, but drives 3 towns over, to train w/her team

I know how it is. the gym that I work at/train at (since I get to train for free there) is complete shit! The bumper plates suck adn we have no platform anyway. Sometimes we have been knowen to hop on the subway to go to other gyms wich have an olympic platform and real bumper plates. Over the summer I will be taking the train all the way out to long island (a little over an hour long trip) once a week just so I can train strongman. Do what ya gotta do.


Posted by: shiznit2169

how come u get to train there free?? you a personal trainer or something?


Posted by: P-funk

yes, I am a trainer at the gym so I get to workout for free there also.


Posted by: JerseyDevil

Good luck on the new endeavor Patrick. Also, just wanted to say you did a fantastic job in the contest, and you should be proud of being natural and going up against the 'chemically enhanced' brigade.

"Db scaption". That sounds like it would hurt .


Posted by: Rocco32

Awesome journal Patrick, though it may be a bit over my head LOL. Good luck with this transition!!!


Posted by: P-funk

6/7/05

warm up
stairmill- level 6: 5min
SMF- ITB; calf

circut:
RI= 60sec
sets= 3x's through
a) push ups- tempo= 3/2/1- BW/15
b) chinups- tempo= 1/0/1- BW/10
c) One arm DB PNF on one leg- tempo= 1/0/1- 10/10
d) stability ball YTA's- 12 reps

superset
RI= 60sec
sets= 3
a) squat- tempo= 1/3/1- 225/8
b) single leg DB SLDL (DB in opposite hand of balancing leg)- tempo= 1/0/1-
10/8

core:
planks
RI= 5sec
BW/30sec x 4

cooldown
-arc trainer- 3min
-stretching

felt good to lift again even if it was only light weight. The first two sets of squats were tough in the hole since i haven't really squated for about 2 weeks. The 3rd sets was easy peasy and I was back to normal. Was squating high bar and narrow stance, very olympic style.


Posted by: CaptainDeadlift

Quote:
Originally Posted by Rocco32
it may be a bit over my head !
Probably over mine as well, but we might even learn something.


Posted by: P-funk

Quote:
Originally Posted by CaptainDeadlift
Probably over mine as well, but we might even learn something.

lol, it is over my head.


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
6/7/05
a) push ups- tempo= 3/2/1- BW/15 <----?
b) chinups- tempo= 1/0/1- BW/10 <----?
Can U esplain the tempo SEQ please?


Posted by: P-funk

the tempo is eccentric/static/concentric.

for a push up it was down to a 3 count/hold for 2 at the bottom/up.

for chinups 1/0/1 would be down for a 1 count/no pause/up for 1. basically just a normal rep.


Posted by: The Monkey Man

Gracias!!


Posted by: P-funk

6/8/05

very light workout today. Just some form work. Worked on moving.

warn up:
bike- 5min

hang clean (2 reps froma high position; 2 reps from a low position)
65/4x4
85/4x3 (add one power jerk after the last rep of each set)
105/4x3 (add one power jerk after the last rep of each set)

snatch drops
45/4x2
65/4x2
85/4x2

high snatch pulls
85/3x2
105/3x2
125/3x2

COC#1/10sec hold x 3

plate pinch grip flips
25/6x3

jump rope intervals
RI= 60sec
60sec interval x 5

stretching


Posted by: P-funk

Oh crap. I just woke up from a nap and (even though it was light I haven't don't these lifts in a few weeks because of the contest) I am so friggin sore from today's workout. It hurts to move. Ugh, I want to throw up. My hamstrings and arms are just on fire.


Posted by: The Monkey Man




Posted by: CaptainDeadlift

That didn't take long. How many hours ago was the workout? Tell GG you need a massage!


Posted by: M.J.H.

Good luck bro!


Posted by: P-funk

Quote:
Originally Posted by CaptainDeadlift
That didn't take long. How many hours ago was the workout? Tell GG you need a massage!

the workout was at 12:30. I stretched a lot after it too!! I am in friggin pain here!

thanks monstar.


Posted by: pyro

Good luck Pat.... If you need any tips, just email me


Posted by: P-funk

thanks man, I'll let ya know.


Posted by: P-funk

Was supposed to workout today but skipped it because i am so damn sore! This is why people only train the olympic lifts 2-3 days per week usually. I am blowen out. Plus, I have a stomach virus and seem to have gotten a bit sick. Tomorrow I will do snatches, clean assistance work and a few things that I was scheduled to do today. My program will start monday.


Posted by: IainDaniel

Man I feel Like I am prying into something top secret

So will your program be similar to Ivy's? With the acception of throwing in some olympic lifts?


Posted by: Dale Mabry

Those 1-legged PNFs must be hard as shit.

I hear ya on the soreness factor, I used very light wights this week trying to get back into it a little more and my shit is still sore. I worked out yesterday and my hips are still sore from the cleans/spidermans. I did get to full speed on 2 sprints. Stopping isn't as easy as you would think.


Posted by: P-funk

Quote:
Originally Posted by IainDaniel
Man I feel Like I am prying into something top secret

So will your program be similar to Ivy's? With the acception of throwing in some olympic lifts?

No, my program for the most part will be olympic lifting 2 times a week. One day focusing on the snatch and assistant clean work and the other day focusing on the clean with assistant snatch work. The third day of my training will either be an olympic combo day (IE, clean to jerk or overhead press. Clean to front squat, snatch to front squat, Snatch grip deadlifts. Any of those exercises and some pulling.) or if and when I can get out to long island I will train strongman on the third day (stone lifting, log clean adn press, chain drags, etc..).

Quote:
Those 1-legged PNFs must be hard as shit.

I hear ya on the soreness factor, I used very light wights this week trying to get back into it a little more and my shit is still sore. I worked out yesterday and my hips are still sore from the cleans/spidermans. I did get to full speed on 2 sprints. Stopping isn't as easy as you would think.
yeah, the PNFs are killer. You really feel them in the oblqiues and on one leg the calves are just screaming.

Man, even with light weight on cleans or snatches I get sore. It is not so much that the weight is light but that I am still applying maximal force and working on being explosive as best I can. that is what is really taxing about it.


Posted by: Dale Mabry

Yeah, I get really sore in my middle trap/rhomboids from the cleans. I also noticed that both iliopsoas muscles seem to be sore 2 days after cleans.

Amazing how such a light weight can invoke soreness. after bench throws my shoulders are on fire and sore for 3 days.


Posted by: P-funk

6/10/05

warm up
rower- 5min
jump squat to stabalization; tempo= 0/3/X- BW/12x2
multi-planer lunges- bw/10 lunges in each plane x 2
overhead squating with an empty bar

workout
hang snatch (each set was performed with 2 reps from a high hang followed by 2 reps from a low hang position)
45/3 (warm up)
65/4x2
75/4x2
85/4x2

still going light today. Snatch is my worst lift. I am to hot and cold with this lift. Sometimes I can just stick the form and then the next rep might be crap. I need to keep working on it. Also, since i am not benching anymore that will help interms of flexability. Next week when I start my real routine I will intrioduce some yoga poses in to try and loosen up as well.

standing overhead BB press
135/12, 10, 8

just went light for reps today.

snatch grip RDL
225/8x3

Damn! If anyone wants to really work their grip strength and forearms do snatch grip deadlifts. This is so hard to hold. Even with light weight like 225 it was killing me by the 8th rep. I will keep doing these to work on my grip.

wg pull ups
bw/10x3

cg cable row
plate#10/12
plate#12/10

lying DB external rotation
5/12x3

core
decline situps with med. ball throw
15lb med. ball/20x3

stability ball reverse hypers
BW/12x3

cool down
arc trainer- 5min
stretching


Posted by: Rocco32

Damn, that is intense looking w/o even if it is light for you. How long is it taking you?


Posted by: P-funk

Quote:
Originally Posted by Rocco32
Damn, that is intense looking w/o even if it is light for you. How long is it taking you?

I don't know how long the actual lifting takes. I wasn't paying attention. I am in there about an hour and 30min because I take my warm up and cool down/stretching so seriously. The actual weight training part may take anywhere from 45-70mi. depending on what I am doing. If I am cleaning or snatching for heavy singles or doubles I will rest for 3-5min between sets to make sure I can hit my lifts.


Posted by: Dale Mabry

The loosening is the worst part. You know you can throw the weight, but ROM is fucked because you haven't taken flexibility seriously enough. And by you I mean me. My back is so flexible, but shoulder and forearms are about as flexible as the Bush administration is wit teh gheys.


Posted by: P-funk

Quote:
Originally Posted by Dale Mabry
The loosening is the worst part. You know you can throw the weight, but ROM is fucked because you haven't taken flexibility seriously enough. And by you I mean me. My back is so flexible, but shoulder and forearms are about as flexible as the Bush administration is wit teh gheys.

yeah, the clean is much easier than the snatch for me. My external rotation isn't awful but it needs to be better. Even with light weight yesterday I almost lost a few snatches but I was able to recover and save them just because my balance is pretty good.


Posted by: BritChick

Giddyup... just got my tickets for the Olympia!!!
You two better be going... I wanna see a Lionel Ritchie duet and some Funky style dancing!!!


Posted by: Archangel

Brother Patrick, hows it goin? Feelin better? Can't wait for the pics, how do you like your new training system?


Posted by: oaktownboy

LMAO at ur thread title....Developing The Beast..they should have an energy drink named that, just for bodybuilders


Posted by: P-funk

brit- cool!! I hope to go!

oak- yea, it is a great name!

arch- We will try to get the pics up. I feel okay. Better. My shoulder is a light stiff. I look in the mirror and can see that I have a slight raise in my left shoulder (or drop in my right shoulder). I think it is a pinched nerve. I had a chiro do a quick assesment on me today. Without me telling him what was wrong or telling him what I though he confirmed what I had already know by saying "your right shoulder is slightly dropped compared to your left and you have a vertabrae out of line on your left side which may be giving you some pain." So, I may go and get some adjustments. I have to find a good chiro though, I don't trust most of them. But, it doesn't hurt and I still have strength and full ROM. It is just one of those things, we all have something out of line, ya know. I love the knew training program. It is killer. I can't wait to start full on this monday!


Posted by: P-funk

6/11/05

1 mile run. Wanted to go further but Ivonne's knee was bothering her. It was nice to run outside. I haven't run in a long time.

Can't wait to start my program on monday! I am going to begin the week with snatches for two reasons. One, they are the first lift you perform in competition and two, I suck at them so I figure i should start the week with my weakest lift.


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
Can't wait to start my program on monday! I am going to begin the week with snatches for two reasons. One, they are the first lift you perform in competition and two, I suck at them so I figure i should start the week with my weakest lift.
Hmmmmm




Posted by: P-funk

poster my contest pics from last week in my thread in the competition forum...

my thread


Posted by: P-funk

6/13/05

Day 1 of my new training!! YEAH!! So the split is going to be something like this:

day 1
snatch
clean pull
front squat

day 2
clean
snatch pull
RDL

day 3
Jerks (or clean and jerks)
Squats


then I will have an aux day of light upper body work and cardio. it will be thrown in where ever I can. Just to keep up all around strength in my upper body.


So here is day 1

warm up
5min bike
active stretching

snatchs (from the floor)
warm up sets
65/3, 75/3, 95/3
work sets
105/3x3, 110/3x3

felt really light!! Form was on fire! 18 for 18 on my first day back! Didn't miss one lift.

clean pulls
215/4x4

olympic front squat
225/4x4
wow, 225 never felt so heavy! My legs were wrecked after everything before them.

spread eagle sit ups
BW + 15/10x3

stretching


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
clean pulls
215/4x4
Nice cleans.


Posted by: Archangel

AWESOME Pics BRother Patrick!!! Way to go, congrats on seeing it to the end, not many people have it to do that!!! Now go kick some butt in another venture!!!


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
Nice cleans.
not cleans man. Just clean pulls today. Just the shruging (pulling) movement from the floor. it is an aux. lift.

Arch- thanks bro.


Posted by: shiznit2169

Quote:
Man, I really stuck it to this client tonight. She is really annoying and has been on thin ice for awhile and I just went off on her.

Sinec I wont be around this weekend she was pissed that I was missing her sat. apointment and called me selfish (yea, what the fuck do I do when SHE goes on vacation?? Bitch). So she bitched at me about training her today at 4pm instead. 4pm is my time. I am home. I don't like to start my evening until 5pm. I train from 6-12 in the mornings and then workout and then I want to relax for a few before I start my night time clients. So, feeling bad, I dedcided I would do it for her and cut my break short and train her. I get there and we start doing some shrugs to get warmed up and she says "OH NO, THIS IS GOING TO MAKE MY TRAPS BIG THIS IS RIDICULOUS!! THIS WILL MAKE ME BULKY" Now, this women used to have these types of reservations about weight training until I trained her for a long time with all low reps (2-4 reps). She got insanly strong and dropped huge amounts of fat to the point where she needed to go out and buy all new clothes. So I got really pissed when she was giving me shit like that and I jsut yelled "IF YOU FUCKING START WITH THAT SHIT I AM WALKING RIGHT OUT!! THIS SESSION IS OVER. NOTHING WE HAVE DONE HAS EVER MADE YOU BIG SO DON'T WASTE MY FUCKING TIME. IF YOU DON'T LIKE IT FIND ANOTHER FUCKING TRAINER. YOU ARE WASTING MY TIME AND THERE ARE OTHER PEOPLE THAT WANT TO TRAIN."

She was very pleasant the rest of the session.
Sorry for bringing this back from your old journal, but i just had to ask..do you still train her? Give me the story about what's goin on now. I read all of your client stories in the other journal and it was funny as well as sad for those rich guys getting ripped off training 2 x a day 7 days a week. I mean, come on shouldnt have they known that it's too much? When i started lifting ever, i knew that wouldnt work at all.

I've always been tempted to have a trainer for 2-3 months, an experienced trainer to teach me some more advanced lifting techniques and basically a person to motivate me and spot me when i am going heavy on core lifts. Since you are a personal trainer yourself, how would i be able to tell the difference between a good trainer and a bad one looking to make some money? What are some things i should know? I'm not definite in getting a trainer but i was wondering for future references. A lot of trainers at my gym usually have clients 30 years old or older and all they do is very low volume and high reps. They basically talk more about their social lives rather than focus on training. Believe me, when i am near them...there's always a lady that just rants about her life and just yaps about everything. Im always chuckling and thinking to myself "what a waste of money and waste of time"


Posted by: PreMier

I better subscribe to this just for the hell of it lol


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
Sorry for bringing this back from your old journal, but i just had to ask..do you still train her? Give me the story about what's goin on now. I read all of your client stories in the other journal and it was funny as well as sad for those rich guys getting ripped off training 2 x a day 7 days a week. I mean, come on shouldnt have they known that it's too much? When i started lifting ever, i knew that wouldnt work at all.

I've always been tempted to have a trainer for 2-3 months, an experienced trainer to teach me some more advanced lifting techniques and basically a person to motivate me and spot me when i am going heavy on core lifts. Since you are a personal trainer yourself, how would i be able to tell the difference between a good trainer and a bad one looking to make some money? What are some things i should know? I'm not definite in getting a trainer but i was wondering for future references. A lot of trainers at my gym usually have clients 30 years old or older and all they do is very low volume and high reps. They basically talk more about their social lives rather than focus on training. Believe me, when i am near them...there's always a lady that just rants about her life and just yaps about everything. Im always chuckling and thinking to myself "what a waste of money and waste of time"

the best way to find a good trainer is to have a list of questions that you want answered and then go to the gym and interview some trainers that you think might be good. other than that, watching the trainer lift. watching the trainers other sessions to see how they conduct themself...etc..


Posted by: P-funk

6/14/05

high incline DB bench press
RI= 60sec
100/8
100/6

since I am focusing on olympic lifts 3 days a week I am just training upper body as a means to gain more strength and work on weak points and a lot of grip, I only went with two sets of presses. Also, olympic lifts place a lot of deleration work on the shoulders anyway so they get hit pretty hard. this felt pretty good at a high incline.

chin ups with 2 towels wrapped around the bar overlapping each other (makes the bar very thick and very soft so your grip is working over time)
RI= 30sec
BW/15, 10, 8

wow, this really fried my grip out.

holle-it-up DB bent over rows (2.5" handle)
RI= no rest between arms
58/5x4

damn, that was really friggin hard. My grip wanted to explode. Need to go lighter next time. I was abitious on the first set and tried 78lbs. I couldn't hold it and got only a sad 2 reps on my right hand so I dropped the weight. the DB is brutal!

BB curls
RI= 45sec
115/4x3

CG bench press
RI= 45sec
225/4x2

again, just two reps. Haven't done this exercise in about 9 or 10 weeks and after all that grip stuff I was shot!! I could barely hold the bar. Usually I am good on this weight for close grips for about 8 reps.

timed BB hold
RI= 30sec
overhand grip
315/11 sec
315/8 sec
hook grip
315/11sec.

grip was totally shot. Could barely hold the bar. Switched to hook grip on the third set just for practice.

odd lift carry (sprint) holding implement across chest
RI= 30sec
106lb girlfriend/30yrs. x 4

I need a heavier girl friend to do this. LOL, she was to light. I was pretty much sprinting with her in my arms.

ext. cable rotation (shoulder)- 3 sets

stretch.


Posted by: CaptainDeadlift

Quote:
Originally Posted by P-funk
odd lift carry (sprint) holding implement across chest
RI= 30sec
106lb girlfriend/30yrs. x 4

I need a heavier girl friend to do this.


This might not be the best way to earn brownie points.


Posted by: shiznit2169

Quote:
odd lift carry (sprint) holding implement across chest
RI= 30sec
106lb girlfriend/30yrs. x 4

I need a heavier girl friend to do this. LOL, she was to light. I was pretty much sprinting with her in my arms.
uhh that's weird. Did you do that in the gym where everybody is looking at you like wtf is going on? Why not hold an object that is heavy rather than a human being. lol thats funny

by the way, is there a site where they have pictures/videos of all different kinds of olympic lifts? I dont know the difference between clean and jerk, snatch, etc...i have seen some of them but im not exactly sure which goes with which


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
uhh that's weird. Did you do that in the gym where everybody is looking at you like wtf is going on? Why not hold an object that is heavy rather than a human being. lol thats funny

by the way, is there a site where they have pictures/videos of all different kinds of olympic lifts? I dont know the difference between clean and jerk, snatch, etc...i have seen some of them but im not exactly sure which goes with which

there aws nothing else to carry. No one says what the fuck when I train...lol, they all know I am crazy.

the clean is when you pull the bar from the floor to a front squat position and stand up with it. Form there you jerk the weight overhead.

the snatch is when you go directly from the floor to overhead.


Maybe I can get some video clips of myself performing the lifts in the next couple weeks so that everyone can see what it looks like.


Posted by: GoalGetter

Quote:
Originally Posted by P-funk
Maybe I can get some video clips of myself performing the lifts in the next couple weeks so that everyone can see what it looks like.
I guess I'd better take my camera to work in the next few days, yeah?


Posted by: P-funk

Quote:
Originally Posted by GoalGetter
I guess I'd better take my camera to work in the next few days, yeah?

yeah, maybe next week when I perform snatches. Or I may train some clean and jerks on sunday. I'll let ya know.


Posted by: The Monkey Man

Quote:
Originally Posted by shiznit2169
there a site where they have pictures/videos of all different kinds of olympic lifts
http://www.exrx.net/WeightTraining/Weightlifting.html


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
yeah, maybe next week when I perform snatches. Or I may train some clean and jerks on sunday. I'll let ya know.
GG you need to record all the crazy stuff both of you are doing,

You can put music behind it, and call it like P-side hardcore or something??
Market it in your T's store

But later there has to be a bloopers reel, with dropped weights, bad diet moments, ETC


Posted by: shiznit2169

p-funk, i was just wondering how long it took you to get those massive legs? I'd kill for those legs you have. The reason i ask is because my legs seem to lag behind my upper body and is progressing very slowly. I work my legs hard doing many different variations of sets/reps/volume/tempo with only these exercises...squats, leg press, SLDL's, leg ext, leg curls, lunges, calf presses, standing calf raises. Since ive been lifting for about 4 months, they have only grown like 1 1/4 inches. Is it because that i am tall (6'1) and it takes a longer time for them to fully develop?


Posted by: Katia7

Quote:
odd lift carry (sprint) holding implement across chest
RI= 30sec
106lb girlfriend/30yrs. x 4

I need a heavier girl friend to do this. LOL, she was to light. I was pretty much sprinting with her in my arms.
LOL! Were people starring? I know I would be.


Posted by: PreMier

Carry Yanick, he is heavier.. plus I bet he would get all dreamy in your arms hahahaha


Posted by: hu1k

Quote:
Originally Posted by P-funk
the clean is when you pull the bar from the floor to a front squat position and stand up with it. Form there you jerk the weight overhead.

the snatch is when you go directly from the floor to overhead.
Hey, P, you ever do 'mad dogs'? Those blow.

One thing to note--for those of you unfamiliar with Olympic lifts--with 'cleans', your grip should be just a bit wider than your shoulders. With 'snatches', you should be gripping the bar as wide as possible, all the way to each plate if you can.

BTW, P, your pics look great. I especially enjoyed your pose with that mutant of a human whose head is as big as a 27" television.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
p-funk, i was just wondering how long it took you to get those massive legs? I'd kill for those legs you have. The reason i ask is because my legs seem to lag behind my upper body and is progressing very slowly. I work my legs hard doing many different variations of sets/reps/volume/tempo with only these exercises...squats, leg press, SLDL's, leg ext, leg curls, lunges, calf presses, standing calf raises. Since ive been lifting for about 4 months, they have only grown like 1 1/4 inches. Is it because that i am tall (6'1) and it takes a longer time for them to fully develop?

took me years. yes, it is hard for taller people to fill out. keep working at it and be patient.


Posted by: P-funk

Katia- no one was really around. it was the middle of the day and the place was dead.

P- god idea. I just need to get Yanick to come out of his fucking house and get his ass up here. I'll be sure to feed him before I carry him too.


Posted by: P-funk

Quote:
Originally Posted by hu1k
Hey, P, you ever do 'mad dogs'? Those blow.

One thing to note--for those of you unfamiliar with Olympic lifts--with 'cleans', your grip should be just a bit wider than your shoulders. With 'snatches', you should be gripping the bar as wide as possible, all the way to each plate if you can.

BTW, P, your pics look great. I especially enjoyed your pose with that mutant of a human whose head is as big as a 27" television.

thanks....

Don't know what mad dogs are??

The grip on the clean and snatch is typically a little wider than shoulder width for the clean and the snatch there is a way of measuring your shoulders to find the idea grip. But, those things can be modified towards your preference once you have solid form. the chinese olympic lifters perform their snatches with their clean grip. I don't know how they pull it off with such a small base of support. Also, I should note that on the jerk I don't split jerk like a lot of guys do. I usually opt to power jerk as I find it more comfortable.


Posted by: hu1k

A 'mad dog' is a clean, squat, then jerk (no split). We have to do them in sets of 10.


Posted by: P-funk

Quote:
Originally Posted by hu1k
A 'mad dog' is a clean, squat, then jerk (no split). We have to do them in sets of 10.

oh yeah, I have done combo lifts in the past. the combo lifts are brutal and great for overal conditioning. I would do them if I wasn't training specifically for an olympic meet. right now I need to be really specific with my training of the lifts. In the past I used to do 3 reps per set of a combo where one rep was 2 cleans + 3 front squats + 3 overhead presses (actually Premeir saw me doing those at Gold's vegas when we were there for the olympia). That shit is brutal but I can't be expected to use max weight with that much activity. I need to get right down to the essentials when it comes to training for the meet.


Posted by: FishOrCutBait

Good lookin workout there, I like your innovative style... The GF carries, good stuff!


Posted by: P-funk

6/16/05

warm up
5min bike
active stretching

clean and jerk
warm up- 135/3, 155/3, 175/2
workset- 185/3 cleans + 1 jerk x 6 sets

didn;t go to heavy today. Just making sure I got the form and nailed my lifts. Plus it was my first day of real cleaning in about 3 weeks. The first two sets were rusty but by the third set the weight was flying. The jerks weren't hard since this is a weight that I have no problem strict pressing overhead.

snatch pulls
135/3x5

squat
275/4x4

why so light? Well, I am not really training my squat right now. I am just trying to work with weight that gives me a nice bouncy squat that I can get down and out of the bottom position very quick and cleanly. I will up the weight as the weeks progress. Ivonne said I was going rock bottom today.

WG pull up
BW/10x3

Stability ball situps with overhead med. ball pass
6lb med. ball/12x3

stretching

Felt like a good workout...

Man, I can't seem to gain weight. Last year weight came back pretty quick. This year i can't get anything and I am eating...A LOT!! My carbs are really up there (I always eat high carbs but I am pounding them in.) Mostly in the form of whole grain sprouted breads, oats and basmati rice. My BW this Am was only 172.5!! WTF...I even lost a pound and a half. One of my clients told me that I look skinnier today also. I don't care so much about the weight. I know it is a number. Plus, I am just as strong as I was at 195lbs. The thing I care about is that I look so little. I look in the mirror and it just doens't look like me. I need to start adding some pounds back. This is sick. I am not trying to be a friggin Jockey here.


Posted by: The Monkey Man

Quote:
Originally Posted by P-funk
One of my clients told me that I look skinnier today also



Posted by: P-funk

Don't worry monkey man. I am on it!! I have been eating cookies like a mad man.


Posted by: GoalGetter

Quote:
Originally Posted by P-funk
I have been eating cookies like a mad man.
He's not lying...




Posted by: GoalGetter

Quote:
Originally Posted by P-funk
Ivonne said I was going rock bottom today....
He was going CRAZY low. It looked GREAT!
Quote:
Man, I can't seem to gain weight...I even lost a pound and a half.
And I can't even LOOK at a carb without gaining a pound.


Posted by: P-funk

I wouldn't lie.


Posted by: shiznit2169

time to have a MAJOR cheat day.

Eat 5000+ calories, all junk..cookies, cake, pizza, everything!


Posted by: The Monkey Man





MMMMMmmmmmm, chiiiccckeeennn...

MMMMbbaaaghhhhhhhhh




Posted by: P-funk

Quote:
Originally Posted by shiznit2169
time to have a MAJOR cheat day.

Eat 5000+ calories, all junk..cookies, cake, pizza, everything!
I can't do that man. I feel so sick when I do something like that.


Posted by: shiznit2169

p, i have a quick question about when you were dieting down. Did you use the zig-zag approach? Like did you have a 3 days in a row eating low calories then 1 day high calories to keep your body guessing..to avoid your metabolism from decreasing? I read BFFM by tom venuto and he was talking about something like this. I have seem to hit a plateau and i have tried doing different methods such as changing my macronutrient ratios and im thinking about doing the low carbs high protein method to see if i can break the plateau. You have any suggestions?

Right now im at about 12% BF and i want to get down to 7-8%.


Posted by: P-funk

I have done that in the past. I only did the zig zag thing the last 4 weeks out. The rest of the diet was just restricted calories but my carbs were high enough to sustain workouts. I had one high calorie day on sunday.


Posted by: PreMier

Quote:
Originally Posted by P-funk
I can't do that man. I feel so sick when I do something like that.
Lightweight


Posted by: P-funk

Just got back into town!! One of my clients is the owner of a summer sports camp up in the Berkshires (Mass.). Every year a week and a half before the kids come up the counslers are up there and he has me and my buddy (his old trainer) come up there and take the counslers out for a day and run them through all sorts of conditioning drills on the football field. We left last night and trained them this AM. It was a blast. My buddy is competiting in the state champioships for olympic lifting in July and also doing the competition in Conn. that I am going to try and do in Aug. So, we went into the gym at the camp to goof around a bit earlier today. He was giving me all sorts of awesome pointers on my snatch and clean and jerks. I can't wait to get into the gym and train. I want to go back tonight!! I am fired up.


Posted by: shiznit2169

how old were the kids at the camp? What kind of conditioning were you guys working on?...like an obstacle course kind of thing?


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
how old were the kids at the camp? What kind of conditioning were you guys working on?...like an obstacle course kind of thing?

we were just working with the camp counslers. Most of them were college sutdents, graduate and undergaduate (18-24). Not so much obstacle course stuff, more foot ball conditioning. Things like speed and agility drills and BW strength exercises (squats, push ups, lunges).


Posted by: Jodi

Oh man, the Berkshires are beautiful. Where did you stay, at the camp?


Posted by: P-funk

Quote:
Originally Posted by Jodi
Oh man, the Berkshires are beautiful. Where did you stay, at the camp?

yea, we stayed at the camp (greylock). My client has a nice house across the street from the camp grounds with a bunch of bedrooms so we stayed there.


Posted by: shiznit2169

i live in foxboro, Mass. so it's kind of close, well i never heard of berkshire..lol

actually nevermind, googled it and it's far west of mass. I live in southeast mass


Posted by: P-funk

6/19/05

warm up- 5min bike; active stretching

snatch
95/3x3
105/3
115/3x2
125/3

Man, my snatching is starting to come along nicely. My form is getting better. It is actually much better than my clean form since I can cheat on cleans and just muscle the weight up (if I had better form I can do more wieght though on my clean).

clean and Jerk (a jerk was performed after each clean)
175/2x4
185/2
195/2

Gotta work on my form and stop muscling the weight up. My split jerking is getting better and more comfortable. I am getting quicker under the bar. I think I can actually jerk more in the split stance because I am a pretty good presser adn when I try and power jerk I end up pressing it more.

BB step up
65/5
75/5
85/5

chin ups
BW/15, 10

stretching


Posted by: I'm Trying

Good luck to you P. Got no advice just read the journal.


Posted by: min0 lee

What does your diet look like now P-funk? That's if your on a diet?


Posted by: ihateschoolmt

Looks like your going to reach your snatch goal pretty easily.


Posted by: P-funk

I'm trying- thanks

Mino- right now I am not weighing anything but my diet is pretty clean except for Sunday's where I eat whatever the hell I want. A lot of protein and carbs. Most of my carbs are oats, basmati rice, apples, sweetpotato, whole grain couscous, whole grain sprouted breads and buckwheat pancakes.

Michael- Yea, i think I can hit my snatch goal right now. 125 was easy as pie. I should be able to hit my clean goal, I just need some form adjustment. I can do everything else, shrug it, front squat it (for reps), deadlift it. I just need to work on getting full extension and dropping under the bar faster.


Posted by: shiznit2169

those videos of you doing the clean and jerk, snatch coming anytime soon? I remember you saying that you would show us what it's like.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
those videos of you doing the clean and jerk, snatch coming anytime soon? I remember you saying that you would show us what it's like.
yes, yes. I am going to get them up in a few weeks. I see no sense in posting a video of me working on form with a low weight. I would rather let you see me hitting a solid clean and jerk and a solid snatch. Don't worry. If anything I will get a video clip of me at competition performing my lift.


Posted by: shiznit2169

lol, nobody is going to make fun of you doing low weight. It's just how the exercise is performed that i am interested in. You are the god of this forums and probably the most knowledgeable. Look how many people here look up to you? I think everyone would rather see you snatch with just the BB alone rather than see me deadlift 315.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
lol, nobody is going to make fun of you doing low weight. It's just how the exercise is performed that i am interested in. You are the god of this forums and probably the most knowledgeable. Look how many people here look up to you? I think everyone would rather see you snatch with just the BB alone rather than see me deadlift 315.

lol.....it is a mental thing for me. I will get some video up when I have some time. Don't worry.


Posted by: P-funk

6/20/05

warm up- active stretching.

Just did some upper body today.

incline bench press
225/6x3

felt pretty good. Haven't done those in a long while.


holle-it-up DB rows
48/10
58/8,7,4

LMAO...god I love the holle-it-up DB. The thing is just brutal on my grip. Couldn't hang onto anything

overhand grip pull ups with 2 towels wrapped around the bar for grip
BW/12, 10

my grip is creaming now!

One arm DB jerk
80/7x1 (one set with each arm)

My best single arm strict press is with 80-85 for 4 reps. So I went with one set of jerks in each hand today. These felt pretty good.

Db curls (bilateral)
40/10, 8

V-bar pressdown
stack/12x2

ext. cable rot.- 3 sets

superset
2 sets
a) planks- bw/60sec
b) situps- bw/25

rowing
500meters/1:40


Posted by: shiznit2169

Quote:
holle-it-up DB rows

One arm DB jerk

V-bar pressdown
can you explain or show pictures of how these are performed?

Oh, also is rowing some kind of bike? Like how do you use your whole body performing this exercise?


Posted by: P-funk

holle-it-up DB is a specail DB made by ironmind.com. It is a 2.5" handle and the bar that holds the plates (it is plate loaded) is not run through the center of the handle so it tries to roll out of your hand when you perform the exercise. It is killer to grip and hold on to.

v-bar pressdowns are just pressdowns with a v-bar attachment

rowing means I was rowing on the rowing machine.

DB Jerks are just like BB Jerks (the finishing portion of the Clean and Jerk) except done with a DB in one hand.


Posted by: shiznit2169

i know what rowing is, but like do you have a picture of the machine? I want to see if i have one at my gym as well.


Posted by: P-funk

I don't have a picture of the machine no, sorry. It is just a cardio rowing machine.


Posted by: GoalGetter

Quote:
Originally Posted by P-funk
I don't have a picture of the machine no, sorry. It is just a cardio rowing machine.
Here you go: http://www.concept2.com/05/default.asp?bhcp=1


Posted by: Dale Mabry

We used to have a cool one at my college that had a computer screen and you could compete against the computer in a race.


Posted by: GoalGetter

Quote:
Originally Posted by Dale Mabry
We used to have a cool one at my college that had a computer screen and you could compete against the computer in a race.
I think you can do that with this one... it's a black and white LCD screen, and there are a bunch of different things you can do with it. One of them i THINK was race against the computer, but i never really play with the features other than the intervals and meter dashes.


Posted by: The Monkey Man

Quote:
Originally Posted by GoalGetter
I think you can do that with this one... it's a black and white LCD screen, and there are a bunch of different things you can do with it. One of them i THINK was race against the computer, but i never really play with the features other than the intervals and meter dashes.
We have both @ my gym

I hit them pretty hard before going WW-rafting


Posted by: Dale Mabry

The one I am referring to has a 17" display and you actually watch the race. Most of the fan ones have a pacer, I just thought it was cool to have an actual opponent. I used to be able to go 30 minutes on that one, I get bored looking at a fan, though.


Posted by: shiznit2169

thanks GG. Unfortunatley, my gym does not have that but it looks like a great cardio exercise. I wish i could use it.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
thanks GG. Unfortunatley, my gym does not have that but it looks like a great cardio exercise. I wish i could use it.
Dude, it is friggin brutal. I love to sprint on it. It is killer.


Posted by: P-funk

6/22/05

Clean assistance day.

Okay, so sunday was my snatch/clean day where I perform both lifts in the same session at a higher intensity. This day is devoted to working on my clean. The weight is much lighter to allow me to focus on bar speed and form. The other work out will be a snatch assistance day.

warm up- 5min bike; active stretching

cleans
165/3x10

ugh, this weight was to light I think. It flyes when I touch it. It is almost harder to keep the form with a light weight for me since I don't have to shrug myself under the bar to get it to my shoulders. We had no rest intervals. You go I go with my partner. We blew through these like nothing. Really, tired me out.

clean pulls
205/3x5

worked on my pulling. again no rest intervals. Counting the cleans we had performed a total of 45 reps in a little under 30min between the two of us. that is a good amount of volume.

back squat (ass to the floor)
315/2
325/2
335/1
345/1
315/3

felt good to have weight on my back again. this was he first time I backed squated heavy in about 4 weeks since my bbing contest. My depth was great and the weight felt good despite me being really fatigued from all the stuff that came before it.

stability ball sit ups with med. ball overhead pass
6lb med ball/15x1
15lb med ball/15x2

Bike- 10min
stretch


in other news.....

-Read a great article on cardiovascular/aerobic training for the strength athlete in the latest edition of Milo.

-Appetite is still off the charts. I can't get enough food.

-BW is slowly on the rise since the contest. I was 179lbs today. I think I will camp out between 180-185. That is a comfortable weight for me as I can still be explosive and fast and I am just as strong now as I was when I was 195 so I don't know that the extra 10-15lbs is really neccessary. Although, it does make me look bigger. However, from all the olympic lifts and pulling I am doing my traps and upper back are growing like mad. My traps look like they have growen traps on top of them, so that is cool.


Posted by: soxmuscle

Your appetite is off the charts too? For whatever reason I am never hungry this summer. What are reasons for it?


Posted by: fUnc17

damn. traps on traps, i want some. good w/o


Posted by: largepkg

Quote:
Originally Posted by P-funk
6/22/05

Clean assistance day.

Okay, so sunday was my snatch/clean day where I perform both lifts in the same session at a higher intensity. This day is devoted to working on my clean. The weight is much lighter to allow me to focus on bar speed and form. The other work out will be a snatch assistance day.

warm up- 5min bike; active stretching

cleans
165/3x10

ugh, this weight was to light I think. It flyes when I touch it. It is almost harder to keep the form with a light weight for me since I don't have to shrug myself under the bar to get it to my shoulders. We had no rest intervals. You go I go with my partner. We blew through these like nothing. Really, tired me out.

clean pulls
205/3x5

worked on my pulling. again no rest intervals. Counting the cleans we had performed a total of 45 reps in a little under 30min between the two of us. that is a good amount of volume.

back squat (ass to the floor)
315/2
325/2
335/1
345/1
315/3

felt good to have weight on my back again. this was he first time I backed squated heavy in about 4 weeks since my bbing contest. My depth was great and the weight felt good despite me being really fatigued from all the stuff that came before it.

stability ball sit ups with med. ball overhead pass
6lb med ball/15x1
15lb med ball/15x2

Bike- 10min
stretch


in other news.....

-Read a great article on cardiovascular/aerobic training for the strength athlete in the latest edition of Milo.

-Appetite is still off the charts. I can't get enough food.

-BW is slowly on the rise since the contest. I was 179lbs today. I think I will camp out between 180-185. That is a comfortable weight for me as I can still be explosive and fast and I am just as strong now as I was when I was 195 so I don't know that the extra 10-15lbs is really neccessary. Although, it does make me look bigger. However, from all the olympic lifts and pulling I am doing my traps and upper back are growing like mad. My traps look like they have growen traps on top of them, so that is cool.

P, what's the difference between the light cleans and the clean pulls. Specifically what's different about the motion?


Posted by: P-funk

The main reason is just a fast metabolism augmented by the fact that I am coming off a 20 week diet (hypocaolric state) and my body wants to rebound and be fed to get back to some level of homeostasis.


Posted by: soxmuscle

Interesting. Is there any reason in a case like mine?


Posted by: P-funk

Quote:
Originally Posted by largepkg
P, what's the difference between the light cleans and the clean pulls. Specifically what's different about the motion?
well, cleans are just that....cleans. Bar on the floor and you pull it to the rack position (front squat position).

clean pulls are just the pull portion of the lift. bar on floor and you drive it up (deadlift it) to a full triple extension (ankle, knee, hip) and shrug hard and then stop the bar there and set it back down for another rep. They are supposed to be very explosive. Basically they help you work on the pull and the shrug of the lift and getting the bar from the floor to the power position faster.


Posted by: P-funk

Quote:
Originally Posted by soxmuscle
Interesting. Is there any reason in a case like mine?

you have a tape worm called muscle.


Posted by: soxmuscle

Quote:
Originally Posted by P-funk
you have a tape worm called muscle.



Posted by: largepkg

Quote:
Originally Posted by P-funk
well, cleans are just that....cleans. Bar on the floor and you pull it to the rack position (front squat position).

clean pulls are just the pull portion of the lift. bar on floor and you drive it up (deadlift it) to a full triple extension (ankle, knee, hip) and shrug hard and then stop the bar there and set it back down for another rep. They are supposed to be very explosive. Basically they help you work on the pull and the shrug of the lift and getting the bar from the floor to the power position faster.

Thank you Sir!

I was cleaning 155lbs x 6 and I thought I was doing well. You're cleaning 165 x10 like it's nothing.

Of course I've only been doing cleans for 4 weeks now so hopefully they'll jump up quick.


Posted by: largepkg

Also, when you do your clean do you bend a lot at the knees. Or is it just straight up and shrug the weight in one motion?


Posted by: shiznit2169

largepkg, pfunk will be putting up videos of himself doing olympic lifts soon (i hope)

Good workout by the way


Posted by: P-funk

Largepkg- I am not doing 10 reps. I never do more than three reps on olympic lifts since I am working strength and power. The weight is very light as I am working on rate of force development. To make up the volume for such a small number of reps per sets I do around 7-10 sets total. Not following you on the bent knee thing?? I do a clean from the floor so ofcourse I have to bend my knees. I look just like I do when I deadlift except I am externally rotating at the elbows and leaning my chest over the bar more to get my shoulders infront of the bar to assist in getting a straight pull and not have the bar wind up out in front of my.

Shiznit- video is coming bro. trust me. maybe sunday I will get some footage for you.


Posted by: largepkg

Quote:
Originally Posted by P-funk
Largepkg- I am not doing 10 reps. I never do more than three reps on olympic lifts since I am working strength and power. The weight is very light as I am working on rate of force development. To make up the volume for such a small number of reps per sets I do around 7-10 sets total. Not following you on the bent knee thing?? I do a clean from the floor so ofcourse I have to bend my knees. I look just like I do when I deadlift except I am externally rotating at the elbows and leaning my chest over the bar more to get my shoulders infront of the bar to assist in getting a straight pull and not have the bar wind up out in front of my.

Shiznit- video is coming bro. trust me. maybe sunday I will get some footage for you.

Sorry I wasn't clear on the bent knee question. I know you have to start with your knees bent but I was speaking on the transition to the front squat position. Example, when using really heavy weight you need to swing the bar up and drop down (bending the knees) to get the weight to the front squat position. I'm not sure if this type of lift is called something else.


Posted by: P-funk

Quote:
Originally Posted by largepkg
Sorry I wasn't clear on the bent knee question. I know you have to start with your knees bent but I was speaking on the transition to the front squat position. Example, when using really heavy weight you need to swing the bar up and drop down (bending the knees) to get the weight to the front squat position. I'm not sure if this type of lift is called something else.

you shrug the bar and get underneath it. Yes, that is a squat. Do I bend my knees?? Ofcourse! How else would I get the weight up to a standing position? If the weight is heavy enough I have to good ass to the floor with my front squat. If the weight is light (like yesterdays workout) then there is no need for me to drop all the way down (all though occasionally I will jsut to work on form). Usually, when the weight is light I am just working on my speed through the power position.


Posted by: P-funk

6/23/05

1.5mile run in the central park resivoir. Felt good. This was the first time I have run for a certain distance in a long long long time. Usually I would just do sprints but today I wanted to do some conditioning. I was at a 7min. mile pace. Not bad for someone that never runs.


Posted by: largepkg

Quote:
Originally Posted by P-funk
you shrug the bar and get underneath it. Yes, that is a squat. Do I bend my knees?? Ofcourse! How else would I get the weight up to a standing position? If the weight is heavy enough I have to good ass to the floor with my front squat. If the weight is light (like yesterdays workout) then there is no need for me to drop all the way down (all though occasionally I will jsut to work on form). Usually, when the weight is light I am just working on my speed through the power position.

I figured that. I haven't been doing that. I've been bringing the weight up in one motion without dropping to a squat position!
Now I know why it's so damn hard to increase weight. I never see anyone doing these types of lifts at my gym, so I don't have a good example to follow.


Posted by: shiznit2169

i tried doing long distance running around my town one day, i did about half a mile and started getting bad cramps. From there on, i was jogging/walking off and on. It was harder than i thought.


Posted by: P-funk

Quote:
Originally Posted by largepkg
I figured that. I haven't been doing that. I've been bringing the weight up in one motion without dropping to a squat position!
Now I know why it's so damn hard to increase weight. I never see anyone doing these types of lifts at my gym, so I don't have a good example to follow.

well your form may be off also which is why it is so hard to up the weight. learning to drop to a front squat position will really help you.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
i tried doing long distance running around my town one day, i did about half a mile and started getting bad cramps. From there on, i was jogging/walking off and on. It was harder than i thought.

yea, I was cramping pretty bad but I pushed on. I hate stopping and I don't like to run walk. I would rather jog really slowly in pain then give in and walk.


Posted by: Archangel

Awesome w/o's in here I see!!! Keep it up, looking forward to your new accomplishments!!! Thank you for your kind words in my Journal too, I very much appreciate that!!!


Posted by: GoalGetter

Quote:
Originally Posted by P-funk
yea, I was cramping pretty bad but I pushed on. I hate stopping and I don't like to run walk. I would rather jog really slowly in pain then give in and walk.
That's it. I don't want to hear you lecturing me about my knee, Mr. "I would rather jog really slowly in pain..." !!!!!


Posted by: P-funk

Quote:
Originally Posted by GoalGetter
That's it. I don't want to hear you lecturing me about my knee, Mr. "I would rather jog really slowly in pain..." !!!!!

i wasn't in pain!! I just ramped from lack of water. I was reffering to running in general and not.....oh whatever....leave me alone.


Posted by: IainDaniel




HAHAHAHAHA


Posted by: P-funk

Quote:
Originally Posted by IainDaniel



HAHAHAHAHA

what the hell are you laughing at?


Posted by: P-funk

6/24/05

snatch assistance/technique day

Worked with lighter weights and hammered the form today.

warm up
5min bike
active stretching

snatch
105/3x10

one set (I think number 6) was pretty sloppy. The others felt okay. The weight is really light so it flyes up there.

snatch pulls
135/3x5

felt good. really explosive into triple extensin and shrug today.

snatch grip RDL
225/8x3

love this exercise. the grip difficulty is my favorite part.

behind the neck snatch grip press
85/10x3

some light behind the neck pressing to loosen up the external rotators

stability ball YTAs
10 reps x 3 sets

stability ball hypers
BW/10x2

coc#1/6x3

stretching


Posted by: IainDaniel

Quote:
Originally Posted by P-funk
what the hell are you laughing at?

You Two

It was pretty funny


Posted by: shiznit2169

clean and jerk, snatch, snatch pulls, snatch grip RDL, behind the neck snatch grip press, and every other olympic lift you do...i EXPECT all of them performed on video so i can have a freakin clue how each one is performed.

p, i need to work on my grip. My deads, BB rows, and every other exercise has been going up..especially deads but my grip is preventing me from doing it. I tried to do 335 today on the deads, got it up off the floor but my grip failed and it slipped off. I was wondering if you could give me any tips to improve my grip.


Posted by: ihateschoolmt

Good work out P. How many weeks until the contest?


Posted by: PreMier

Grippers, static holds(BB/DB), square bar pullups, towell pullups, plate pinches, farmer walks


Posted by: ihateschoolmt

Quote:
Originally Posted by PreMier
towell pullups
Those are way harder than I though they would be.


Posted by: shiznit2169

ay ay captain!

explain how towel pullups are done


Posted by: PreMier

Get 2 towells and throw them over a pullup bar. Grab onto them(one with each hand) and do pullups. If its too easy, do 2 towells per hand.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
clean and jerk, snatch, snatch pulls, snatch grip RDL, behind the neck snatch grip press, and every other olympic lift you do...i EXPECT all of them performed on video so i can have a freakin clue how each one is performed.

p, i need to work on my grip. My deads, BB rows, and every other exercise has been going up..especially deads but my grip is preventing me from doing it. I tried to do 335 today on the deads, got it up off the floor but my grip failed and it slipped off. I was wondering if you could give me any tips to improve my grip.

Well, sunday is the day when I perform my snatches and clean and jerks at a higher intensity then I do during the week when I am working on technique. So I am not going to do any presses or anything like that. The snatch grip presses are just behind the neck shoulder presses with a snatch grip (arms wide out). I unrack the bar on my shoulder like I am doing a squat and then I just press it from there.

For grip, everything Jake said is everything I do. Other than that just keep deadlifting and shrugging heavy weight. Even if you have to do less reps and more sets. Here is one thing that helped me:

say you can shrug 315 for 5 reps until your grip gives out. Instead of going all out try doing 315 for only 2-3 reps but do a whole bunch of sets (even 8-10). Set your rest interval at 30sec to start. Each week try to either add a rep to each set or decrease the rest interval by 5sec. Aftera few weeks you should have a pretty decent 315 shrug and a much stronger grip to boot.


Posted by: ihateschoolmt

Quote:
Originally Posted by PreMier
Get 2 towells and throw them over a pullup bar. Grab onto them(one with each hand) and do pullups. If its too easy, do 2 towells per hand.
You can also wrap a big towel around the bar.


Posted by: PreMier

Get online you jerk, I have to send you something!


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
Good work out P. How many weeks until the contest?
5 weeks....I think...lol. I am still in the volume loading phase of my training, as you can tell by the high number of reps I am doing in my technique workouts, since I got a late start because of the BBing contest. In a week or two I am going to up the intensity of my technique lifts and lower the volume and frequency (only training the lifts 2x's per week) and try and go for max effort lifts at about 85-90% intensity.


Posted by: P-funk

for the towel push ups you can do them two ways. You can take the towels (I prefer two towels) and wrap them around the bar and do pull ups (or wrap them around the bar and do curls or anyother lift). John Brookfield calls this soft bar lifting. Or you can take the towel and places it over the bar so that the ends hang down. Wrap duck tape around the ends to secure them together. Do this for two towels, one for each hand. Perform your pull ups hanging on the towel ends. that is really hard.


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
(only training the lifts 2x's per week)
Are you only going to work out twice a week or are you going to break it up?


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
Are you only going to work out twice a week or are you going to break it up?

I will probably just do my snatches and clean and jerks both on the same day twice a week. the third day i will just do general strength stuff probably just for upper body and some shoulder work.


Posted by: shiznit2169

so, do i take a small cloth towel (used for washing your face) or a big towel (like u use after you swim or take a shower) and wrap it around completely and perform the pullups or just wrap it so that the ends hang off?


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
so, do i take a small cloth towel (used for washing your face) or a big towel (like u use after you swim or take a shower) and wrap it around completely and perform the pullups or just wrap it so that the ends hang off?
Use the towels you use to dry off with after a shower to wrap around the bar. Use hand towels to drape over the bar as handles. the handles are harder, I can only do 9 of those. The others a can do around 13 with one towel around it.


Posted by: P-funk

6/25/05

3 miles on the rower. did it in 20:02


Posted by: ihateschoolmt

That's a pretty good 5k for someone who doesn't run.


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
That's a pretty good 5k for someone who doesn't run.

lol, I didn't run. I did it on the rowing machine. I wont run that far. Running for distance like that kills my hips, knees and back. But the rower is non impact and is absolutly awesome. I don't mind running sprits outside though (hate the treadmill).


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
lol, I didn't run. I did it on the rowing machine.



Posted by: shiznit2169

p-funk, dont forget the videos!


Posted by: P-funk

6/25/05

warm up- 5min bike, active stretching.

snatch
115/2
135/2x2

hit a personal best in the snatch. It wasn't pretty. My form was all over the place. I need to work on it more. Also, it could have just been nervous and anxiousness. I couldn't even get a good set up position or drop down into the squat well. I had so much going through my head.

clean and Jerk
155/2
185/1
195/1
205/1

again, a personal best. again, form was shitty. just to much in my head.

olympic front squat
225/2
235/2
245/2
260/2
265/2

another personal best. the form on these was fine. I was able to stay strong despite all the stuff that came before.

stretch.


Man, the O-lifts are just so nerve racking. I keep practicing and practicing and I keep finding different parts I need to work on. it sucks. When I approach the bar I have so much in my head. Pull this way, shrug, drop down, lock your elbows out, quick feet, etc.....It is driving me nuts. When I get to the heavier weight I can just muscle it up there and not worry about it but the form is all over the place. With better form I can pull a lot more weight.


Posted by: GSXR750

Awesome squat numbers P-funk. How long are you waiting between sets?


Posted by: Seanp156

Hey P-funk, what exactly is "active streching?" Is it just normal streches, or what?


Posted by: ihateschoolmt

Quote:
Originally Posted by P-funk
Man, the O-lifts are just so nerve racking. I keep practicing and practicing and I keep finding different parts I need to work on. it sucks. When I approach the bar I have so much in my head.
I have the same problem, I'm also worried if I screw up on a snatch I'll drop the weight on my head.


Posted by: shiznit2169

pfunk, where are the freakin videos like you promised?!?!


Posted by: Archangel

Awesome numbers your throwin around Brother Patrick!!! 5 more weeks huh? Go Get "em!!!


Posted by: P-funk

Quote:
Originally Posted by GSXR750
Awesome squat numbers P-funk. How long are you waiting between sets?

my partner goes and I go. It is about 30sec or less.


Posted by: P-funk

Quote:
Originally Posted by Seanp156
Hey P-funk, what exactly is "active streching?" Is it just normal streches, or what?

stretching by performing movements similiar to the movement you will be performing. Squats, overhead presses, light jerks, drop cleans etc...


Posted by: P-funk

Quote:
Originally Posted by ihateschoolmt
I have the same problem, I'm also worried if I screw up on a snatch I'll drop the weight on my head.

yea, the worst part for me is the flat back. When I deadlift I can go really friggin heavy and keep my spine perfectly flat. But, with the O-lifts I round out sometimes because I get anxious to drop under the bar or to go to my shrug etc...there are so many components of the lift that I have to think about I get nervous.


Posted by: P-funk

Quote:
Originally Posted by Archangel
Awesome numbers your throwin around Brother Patrick!!! 5 more weeks huh? Go Get "em!!!

thank you.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
pfunk, where are the freakin videos like you promised?!?!

Jeez man you are impatient. I posted my workout and had to run out to take care of some stuff. Here is the video of my clean and Jerk. I don't have to drop much into a front squat because the weight is still pretty light to me (this is the 195). I move the bar fast from the floor and get a good pull on it. If you watch also when I jerk you can catch something funny. It you have quicktime to play it with it is best because you can fast forward really slowly if you hold down your left click on the tracker on the quick time window. I caught my clean really close into my throat. When I went to jerk it you will see my head shoot backwards. That isn't supposed to happen. I should be looking straight ahead the entire time. The only reason it happened was because I caught myself on the bottom of the chin with the bar during my jerk. LOL. It hurt! My training partner has chipped his tooth twice doing jerks.


clean and jerk


Posted by: shiznit2169

lol pfunk, i was just messin around..i wasnt mad. I cant even see you're video yet (too many users downloading file)


Posted by: Seanp156

With that many users downloading, it looks like P-Funk is the next male internet porn star .


Posted by: shiznit2169

lol p, you're face was priceless after the bar hit your chin. Ouch!

However, that wasnt bad. Even though it was lightweight, it was still pretty good form regardless of the chin part. I never knew they had green plates? wtf ive only seen black or grey plates in my whole life. wow

But anyways, who doesnt wanna see a big guy with his nasty bandanna and hammer strength shirt puttin up big numbers?

Whats the name of the gym you go to? It looks like you guys have a lot of room for your own space to do olympic training and deadlifts. At my gym where the rack is, there isnt much room at all and it's so close to all the machines. Ill try to get a picture of what it looks like someday but it pisses me off that we cannot slam the weights after doing deadlifts or id be in trouble.


Posted by: Seanp156

How'd you download it? It's still too busy for me...


Posted by: shiznit2169

just keep refreshing the page sean, eventually it will work.


Posted by: ihateschoolmt

Quote:
Originally Posted by shiznit2169
I never knew they had green plates? wtf ive only seen black or grey plates in my whole life.
Those are bumper plates, there for oly lifting. There rubber soo you can drop them and they wont break and don't make as much noise.


Posted by: P-funk

lol, we have no room at the gym!!! I did that standing inbetween the decline and incline bench. If someone is Benching and I miss a lift it is pretty much going to end up in their lap. No pressure. Anyway, I will try and get some better video of a real clean since that weight was light enough for me to just power clean it with out squat cleaning. I will post more video as time goes on.


Posted by: PreMier

Nice clean and jerk. What would you say your est. 1RM is?


Posted by: IainDaniel

Cool Video. You made it look pretty easy, other than whacking your Chin


Posted by: P-funk

Thanks Ian.

P- I don't know what my 1RM is since my form is so bad. I sent the link and a few of my snatches and my 205lb jerk to my buddy and he calls me and says "Damn, the bar was moving really fast. Your form sucks. But you were really quick off the floor." He gave me some pointers. He and another friend of mine are training for the state championship next month and they are part of an olympic lifting team out on long island. They told me to come out there this sunday to lift with them. They told the coach I am coming and he said he would try to devote and hour of his time to my training. I think they need lifters in my weight class for their team so hopefully I will get to lift out there every sunday if I can. The thing that sucks is that I can shrug well over 300lbs with a hook grip. I can deadlift over 400lbs with the hook grip. I