Determination. Train like a Champion. [Forum Archive]

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Determination. Train like a Champion.

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Posted by: P-funk

Okay, time for a new journal.

Basic goals-
short term:
1) hammer great technique into my o-lifts
2) improve my o-lifts
3) get my front squat up there (shoot for double bodyweight) and increase over all strength and power

long term
1) would like to qualify for the American open or the Nationals in 2006. Not necessarily go. I would only go if my opening atempts are enough for the qualifying totals. I don't want to slide in by the skin of my teeth. So, maybe qualify in 2006 and try and get good enough to compete in 2007. The qualifying total for the senior men's 77kg class for the American open is 240kg and for the Nationals it is 247kg. So that is 110/130 (snatch/jerk) or any permutation I can come up with.

Here is my program that I am going to run through for about 5-6 weeks (the only week that may present a problem is thanksgiving week and I will just tack another week on to the end). i will then go for an unloading week and then come back strong with my frequency higher (4 times a week) and then lowering that down as I taper into my first contest of the season (when I figure out when that is). I have a hypertrophy day in here since this is technically my "offseason" so I want to try and gain some more muscle but try not to really gain any weight so I can always be in ear shot of 77kg (just under 170lbs) for comeptition.

this may look a little strange since I cut and pasted from excel and it didn't format well. I fixed it as best I could.

Day 1 Goal: Strength
Exercises Reps Sets Intensity RI
Snatch 1 – 2 3 – 6 90-110% Max recovery
Clean and jerk 1 – 2 3 – 6 90-110% Max recovery
Clean pull 1 – 2 3 – 6 >100% of 1RM clean Max recovery
Front squat Bulgarian squat routine Max recovery

Day 2 Goal: power/Hypertrophy
Exercises Reps Sets Intensity RI
Power
Snatch 2 – 3 3 60-70%of 1RM 60-90sec
Clean and jerk 2 – 3 3 60-70%of 1RM 60-90sec
Speed RDL (snatch grip) 5 5 >/= 100% of 1RM snatch 60-90sec
Hypertrophy
Standing BB press 6 – 10 3 – 4 75-85% of 1RM 30-60sec
Back Squat 6 – 10 3 – 4 75-85% of 1RM 30-60sec
Pull ups 6 – 10 3 – 4 75-85% 30-60sec

Day 3 Goal: speed/technique
Exercises Reps Sets Intensity RI
Speed
Hang snatch 3 – 5 3 – 5 85-92% of 1RM hang snatch 60-90sec
Hang clean 3 – 5 3 – 5 85-92% of 1RM hang clean 60-90sec
Technique
Jerks from the Rack 2 – 3 3 – 5 80-90% of best 1RM Jerk 60-90sec
Overhead squat 2 – 3 3 – 5 >/= 100% of 1RM snatch 60-90sec
Assistance
Row 8 – 12 3 – 4 70-80% 30-60sec

I would like to keep this a serious journal with out to much messing around. I will document as much stuff as I possibly can...diet, morning BW, flexability training on in between days, how I feel, etc......I will try to be accountable for as much as I can.

I will start on Sunday which will be strength day. Obviously since i am coming off an injury and slight set back (3 weeks of missed training) I will start at the lower end of the percentages and work my way up over a few weeks. I really will focus on keeping to the percentages on non-max training day since I want to hammer that technique down.

Posted by: Rocco32

Great name for your journal, I like it. Good luck Patrick! Looks like a good set-up as well

Posted by: * Legion *

We're with you, every step.

Posted by: Triple Threat

I'll be lurking too, although I probably won't be able to contribute much since I'm not really up on O-lifting. But I am interested in your progress.

Posted by: Archangel

Great goals, and I have faith that you'll achieve them my Friend!!!

Posted by: TJ Cline

Good luck, you set some great goals....

Posted by: BritChick

Good luck Funky.

Posted by: P-funk

thank you guys. Got my work cut out for me.

Posted by: gwcaton

Cool stuff Patrick ! Good luck

Posted by: BritChick

Hey Patrick... just had a chance to catch up with your old journal... so glad to hear you're not gonna snuff it!

Posted by: CowPimp

Rock on Pat. You will qualify with your work ethic; I guarantee it!

Posted by: Pylon

Very cool. Can't wait to see how it goes. Good luck!

Posted by: P-funk

thanks everyone. can't wait to start on sunday!

Posted by: The Monkey Man

HaHa...

Good choice!!! -

(of journal names)

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

HaHa...

Good choice!!! -

(of journal names)

I knew you would like it.

Posted by: PreMier

Quote:

I would like to keep this a serious journal with out to much messing around. I will document as much stuff as I possibly can...diet, morning BW, flexability training on in between days, how I feel, etc......I will try to be accountable for as much as I can.

I wont post anything then, other than good luck

Posted by: P-funk

Quote:

Originally Posted by PreMier

I wont post anything then, other than good luck

you are the only person allowed to post "off the cuff" comments. You and no one else!

Posted by: P-funk

11/12/05

BW- 169.2

flexability training (30min.)

lots of mobility work today
static stretchs
some yoga

Posted by: GoalGetter

Quote:

Originally Posted by P-funk

you are the only person allowed to post "off the cuff" comments. You and no one else!

Fine. Be like that.

Good luck (and nothing else, then).

Posted by: The Monkey Man

Quote:

Originally Posted by GoalGetter

Fine. Be like that.

Good luck (and nothing else, then).

Posted by: soxmuscle

i was never able to follow the last journal because i was never on the inside of the "inside" jokes. i'll be following this one though.

Posted by: The Monkey Man

Quote:

Originally Posted by soxmuscle

i was never able to follow the last journal because i was never on the inside of the "inside" jokes. i'll be following this one though.

Posted by: P-funk

11/11/05

food

meal 1
5 egg whites
3 whole eggs
feta cheese
apple

meal 2
2 scoops muscle milk

meal 3
2 turkey burkers
2 pieces of whole grain organic bread
hummus

meal 4
cottage cheese
pineapple

meal 5
shrimp (cooked in coconut oil)
mixed peppers
fish caps

meal 6
2 scoops muscle milk
frozen berries, peaches, pineapple
banana
natty pb

Posted by: myCATpowerlifts

Quote:

Originally Posted by P-funk

11/11/05

meal 5
shrimp (cooked in coconut oil)
mixed peppers
fish caps

Shrimp are crustaceans correct?
When you say cooked, boiled, baked, fried?

Posted by: P-funk

Quote:

Originally Posted by myCATpowerlifts

Shrimp are crustaceans correct?
When you say cooked, boiled, baked, fried?

I throw them in a pan with peppers, and coconut oil and cook cook them up. They I spray a little Olivo (the spray butter which is not butter but made out of olive oil instead) on top and coook that in. Season it and then eat it.

yes, they are crustaceans.

Posted by: P-funk

11/13/05

BW- 169.8

*depressing workout.

No one would let me touch heavy weight because they said that I need to build up slowly. I felt like a bitch and people that I used to beat were passing me in lifts since I took some time off. I hate going light. So here is my stupid workout.

dynamic warmup
3 times through no rest
juming jacks- 20
push ups- 20
crunches- 20
BW squats- 20

snatch
warm up sets
40kg/2 reps x 2 sets
50/2x2
worksets
55kg/2 reps x 3 sets
50x2

pulling sucked. I really need to work on my techique. I am taking out the RDLs and putting in Snatch pulls instead. I never bring my hips through and instead just throw the weight overhead. I am snatching over my BW with shitty form so if I can get my form down I think I can do much better. Really going to work on it.

clean and jerk
warm ups
50kg/2 reps x 2 sets
60kg/2 reps x 2 sets

super light

. At least the form is better.

snatch pull
90kg/2 reps x 5 sets

olympic front squat
225lbs/2 reps
245/1
265/1 rep x 3 sets

front squatting with a real fat bar is not to fun...lol.

glute ham raise
BW/15
bw + 25lbs/15 reps x 2 sets

stretch.

Posted by: IainDaniel

Nice I likey. Those goals should be doable for you

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

front squatting with a real fat bar is not to fun

Try doing snatch pulls with one of those -

Posted by: Dale Mabry

Quote:

Originally Posted by P-funk

dynamic warmup
3 times through no rest
juming jacks- 20
push ups- 20
crunches- 20
BW squats- 20

Why is your dynamic warm-up so general? Don't you think you would benefit more by doing stuff more specific like high skips, Dog & Bush, inverted toe touch, and other stuff that activates the hip musculature? Don't get me wrong, that is a good general warm up, but maybe scrapping the last set of this one and adding 2 sets of a specific warm-up could get your nervous system amped for training.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

I do more specific warm up but I don't really list it.

I just list this as my general warm up. I do this because I hate to run on the treadmill or pedal my ass on the bike. This is just to loosen me up (I am pretty stiff) and get my blood moving. What I don't list is that I then go over to an empty bar and do more specific things like- front squat, back squat, overhead squat, press under, pulls, snatches, cleans, etc....to get my movements working.

Posted by: Dale Mabry

Ahhh, I see now, i see. Should be a cool journal.

Posted by: P-funk

yea, I just don't write it out because it is so much stuff (exercises wise) that I run through and I don't count reps or sets.

Anyway, if you want to see a cool journal check out Goalgetters. I wrote her last program using conjugate periodization except instead of speed work we focused on strength (sets of 5), repetition work (sets of 10) and endurance (sets of 15). This is her test week since week one and everything so far today has gone through the roof. The next meso cycle will back off the frequency, add more intensity, and increase technique lifts (jerks, snatches, kettle bell work) and see where that takes her.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

I wrote her last program using conjugate periodization except instead of speed work we focused on strength (sets of 5), repetition work (sets of 10) and endurance (sets of 15). This is her test week since week one and everything so far today has gone through the roof. The next meso cycle will back off the frequency, add more intensity, and increase technique lifts (jerks, snatches, kettle bell work) and see where that takes her.

odd-ee, odd-ee, odd-ee, odd-ee,

Posted by: oaktownboy

how bout moving over here instead of az so u can be my trainer? we could really use some over here

Posted by: P-funk

Quote:

Originally Posted by oaktownboy

how bout moving over here instead of az so u can be my trainer? we could really use some over here

how about moving to AZ?

How are you feeling oak? How is everything going for ya?

Posted by: bludevil

I'm subsribing to this one, knowing pfunk has the balls to compete in bodybuilding, I know he'll achieve his goals in qualifying for the nationals. I'll be lurking not only for great olympic lifting advice but for just pure motivation.

Posted by: P-funk

11/15/05

BW- 167.8 (light today??)

notes:
this is supposed to be my work capacity day (repetition day). It is funny because I read the NSCA textbook and they say that after a period of a few weeks off aerobic capacity will decline at a quicker pace then strength. Man, they are right!! I was sucking wind terribly during this workout and I had nothing left by the end. 3 weeks of not training and you go down the drain! Also, for about 5 months I didn't really train with any reps over 3 and my rest intervals were longer so that didn't help either. No more! I am going to get my work capacity up to were it used to be.

week 2 of being back to training.....still weak as a kitten.

dynamic warm up
3x's through/no rest.
jumping jacks- 20
push ups- 20
BW jump squat- 10

snatch (1st rep *stop snatch* af first pull; 2nd rep stop snatch at second pull; 3rd rep full snatch with no stops)
RI= 90sec
warm up- 30kg/2x3
work set- 40kg/3x3

winded as hell!

*a stop snatch is when you pull from the floor and stop and pause at a certain important point in the pull before pulling all the way throuhg. This helps you check your positioning as well as helps your body remeber the key elements of the pull. So, rep#1, I pull from the floor to just below my knees. Pause and hold and then snatch from there. Rep number 2 I pull from the floor up to were my second pull starts (right after the re-bending of the knees when the bar is at hip level). Pause and hold for a moment and then snatch the weight over head. they are tough but the help to drill form into your head.

clean and jerk (only jerk after last rep). Same sequence as snatches with the stop cleans.
RI= 90sec
warm up- 50kg/2x2
workset- 60kg/3x3

never timed my rest intervals on the o-lifts like this. It was brutal to keep to these rest intervals and I was already beat after this.

snatch pull
Ri= 60sec
70kg/5x4

blah...so winded. so out of shape (cardiovascularly)

standing overhead press
RI= 60sec
135/8,7,5

Ugh, no endurance. Weight was light but after 3 reps I got nothing left. This used to be an easy 15-18 reps. Will get back there within' the next 4 weeks.

olympic back squat
RI= 60sec
275/5x3

So tired! 60sec is brutal rest on squats. Squat strength is still good but endurance is not! I have blowen through this weight for 20 reps before. Will be back there in another 4 weeks.

RG chin ups
RI= 30sec
BW/10,10,5

just beat to shit

poor mans reverse hyper (lying backwards on the 45 degree hyper bench)
mini band/12
med. band/12x2

45 degree hyper
BW +25lb plate + med. band/10x3

low cable lying knee in
plate#4/12,10,10

stretch.

Blah......weak as a kitten'!!!! Strength will hopefully come back fast.

Posted by: soxmuscle

exactly how weak are kittens? those look like some solid weights to me, but i guess i haven't been following your training as long as I would have liked.

Posted by: Dale Mabry

Know what ya mean, my slow speed strength dropped significantly when I did power training. A workout consisting of 90 sec rest intervals destroyed me, too.

Posted by: P-funk

sox- yes, those weights are pretty damn weak.

dale- yea, for the past 4 months I have just been training speed and power and neglecting endurance since I have competed each month (probably why I finally broke down to an injury). I never thought my work capacity would take such a hit. I will never let that happen again! I wonder how long it will take to recover.

Posted by: P-funk

11/15/05

food.

meal 1
5 whites
3 whole
.5c oatmeal

meal 2
2 turkey burgers
2 slices whole grain bread
hummus
8 fish caps

meal 3 (post workout)
2 scoops muscle milk

meal 4
chiken
brown rice
green beans

meal 5
2 scoops muscle milk
fronzen fruit (berries, pineapple, peaches)

meal 6
2 burgers (beef)
green beans

meal 7
cottage cheese
rasberries

Posted by: P-funk

11/16/05

bw- 167.8 (light again!)

flexability training:
SMF (lots of it)
static streches
mobility work
more SMF

Posted by: Dale Mabry

Quote:

Originally Posted by P-funk

I wonder how long it will take to recover.

For me, it is a long ass road, but I am sure it is proportional to how long you were away. Even the 10 sets of endurance training I did kicked my ass. I think lactate threshold training helps me, I think that is what winds me the most, getting rid of that shit and the surprise your body goes through when you haven't been accumulating it for a while.

I used to run stairs with a medicine ball over my head, up the stairs one step at a time, down the stairs, up the stairs 2 stairs at a time, down the stairs, up the stairs 3 sets at a time, down the stairs. Amazing how much lactate your shoulders can accumulate with a 12lb med ball being held statically over your head. Even greater surprise is that you don't realize how much movement clears that shit out until you stop.

Posted by: P-funk

Quote:

Originally Posted by Dale Mabry

I am not so concerend with my ability to buffer lactic acid. It has nothing to do with the sport I am competiting. I jus want to be able to squat 10 rep sets again without having to suck wind so bad....lol.

Posted by: Dale Mabry

Quote:

Originally Posted by P-funk

That is one of many reasons you may be requiring oxygen and, thus, breathing hard. At least for me it was.

You would think the miniscule amount of lactic acid that would occur during a 10rm squat wouldn't make that much of a difference, who knows, maybe some other mechanism was the culprit.

Posted by: P-funk

11/16/05

food

meal 1
5 whites
3 whole
feta cheese
salsa
3 clementines

meal 2
2 turkey burkers
2 slices 100% whoe grain bread
hummus
fish caps

meal 3
(romaine lettuce salad)
chicken
sun dried tomato
corn
peppers
chick peas
oil and vinegar

meal 4
2 hamburgers
3/4 cup brown rice
salsa

meal 5
2 scoops muscle milk

meal 6
cottage cheese
pineapple

Posted by: CowPimp

Any idea how many calories you're eating daily?

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Any idea how many calories you're eating daily?

not really. Maybe I will count it out when I get some time. I am not really concerned with the number of calories, just that I get in a healthy amount of macros and enough food to keep me from being hungry. My metabolism pretty much rages all day (hence the reason I would have to eat 4300+ cals to bulk) so I can eat a good deal and not really gain. Right now I just focus on intaking healthy food. After counting everything everyday for like 3-4 years I am pretty beat on that and I figure that since my goals are no longer physique oriented (bbing) I can edge off of that kind of stress in my life and just focus on enjoying food and eating healthy (like I would have never ever eaten things like clemetines or pineapple before but now it doesn't bother me at all and I love it!).

Posted by: PreMier

Damn I need a diet like that

Posted by: P-funk

Quote:

Originally Posted by PreMier

Damn I need a diet like that

It is pretty simple. Just go on instinc. Eat really healthy foods. If you feel small eat more for awhile. When you feel sloppy eat a little less for awhile. Just eat healthy and watch your body.

Posted by: PreMier

I know.. im in that process of "just doing it" like we talked about before. Once I have my car back, then I wont have to leave for work so early/late so I can cook.

Posted by: naturaltan

Posted by: oaktownboy

when u moving to az

Posted by: P-funk

Quote:

Originally Posted by oaktownboy

when u moving to az

June-ish.

Posted by: P-funk

11/17/05

BW- 168

had a pretty good workout today. today was technique and power day. I really broke down my lifts and worked on things today. Felt pretty good. The short rest intervals made this training session brutal and my training partner and I were about ready to just collapse by the end.

Hang snatch
RI- 90sec
warm up- 30kg/2x2
work sets- 40kg/3x3 ; 50kg/3 reps x 2 sets

felt pretty good to take 50kg from the hand. That second pull is defenitly my down fall so this along with the stop snatches are really going to be hammered in for awhile. I need to keep the bar closer to get more of an explosive shrug on the bar and better repositioning for the squat under.

Hang Clean (no Jerk)
RI= 90sec
warm up- 50kg/3 reps x 2 sets
work sets- 60kg/3 reps x 2 sets; 70kg/3x3 sets

again, felt pretty good. need to spin the elbows faster. the bar was shit and didn't spin well so that didn't help but my elbows can turn quicker and have before.

overhead squat (bar snatched into place before squating)
RI= 90sec
70kg/3 reps x 4 sets

felt great! This was the heaviest I have snatched since being back and the bar flew up off the ground. The pull was a little closer to my hips but still not perfect. My balance in the catch is shakey but that is because I haven't snatched heavy for the past 4 weeks. I expect this lift to go through the roof soon.

Jerks (bar was cleaned into place first)
RI= 90sec
80kg/3x3 reps

2 arm bent over DB row
RI= 30sec
45/12 x 3 sets

Finished and pooped! Time to eat!

Posted by: P-funk

11/17/05

food

meal 1
2 scoops muscle milk
banana
frozen fruit (peaches, pineapple, berries)

meal 2
2 turkey burgers
1c brown rice
fish caps

meal 3 (pre-workout)
peanut butter and jelly sandwich
(the PB was natural and the jelly is the calorie free stuff from Walden Farms. I had smuckers version and it sucked ass but this tasted damn good!)

meal 4
2 scoops muscle milk

meal 5
chicken
whole grain pasta
tomato sauce
peppers

meal 6
tri-o-plex bar
(I know not the best but I hate having three shakes in one day and I only had 15min. between clients.)

meal 7
cottage cheese
pineapple

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

June-ish.

Find any lifting clubs down there yet??

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

Find any lifting clubs down there yet??

yes. I may be lifting with some of the guys at Mesa Community college (they don't go there but they use the weight room since it has a platform and bumpers). I also have some other options that someone sent me and I have to talk to another friend that will defenitly be able to tell me were to O-lift in the city. The only thing I would have to get used to is the fact that there are only like 3-4 meets a year there as opposed to one a month in NYC.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

Pshhh,

Organize one yourself..

"The Funkalicious Invitational" -

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

Pshhh,

Organize one yourself..

"The Funkalicious Invitational" -

putting on a meet smoothy is difficult. I have been to some good ones and some train wrecks.

Organizing one makes it difficult to lift in it as well.

I would rather not have that stress.

I hate people.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

HA-HA!!!

Well I guess Ivonne just earned another job

Posted by: aggies1ut

Wow, why the move and do you know where at in AZ yet?

Posted by: P-funk

Quote:

Originally Posted by aggies1ut

Wow, why the move and do you know where at in AZ yet?

mesa/pheonix area.

time for a change of pace. also, to go to school.

Posted by: aggies1ut

Oh that's awesome. What school and for what?

Posted by: The Monkey Man

He's going to learn to spell Phoenix -

Posted by: PreMier

Posted by: P-funk

Quote:

Originally Posted by aggies1ut

Oh that's awesome. What school and for what?

ASU (maybe start at Mesa Community College to fill out some pre-requisets). Then either Kineseology or Exercise physiology at ASU.

Monkey Man- Fuck you.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Finished and pooped! Time to eat!

Spoken like a true lifter. You have to reverse the order and say "calories out vs. calories in" for this one. Hehe.

Anyway, your journal is looking good. It's nice to see that you're moving up in weight in your lifts. Good luck on moving to AZ too. I'm sure you'll enjoy the weather and the much more sane cost of living relative to NY.

Posted by: PreMier

There is my worthless post of the week hahahaha

Posted by: P-funk

Quote:

Originally Posted by CowPimp

thanks, I will be happy when I get my lifts back to where they were before and then progress from there.

Premier- excellent post.

Posted by: Jodi

Quote:

Originally Posted by P-funk

ASU (maybe start at Mesa Community College to fill out some pre-requisets). Then either Kineseology or Exercise physiology at ASU.

Monkey Man- Fuck you.

I can't wait you guys are here

Did you apply to MCC yet?

Posted by: P-funk

Quote:

Originally Posted by Jodi

Did you apply to MCC yet?

No but they accept anyone right away so i have lots of time.

Posted by: Jodi

I know GG did to help estabilish residency here so it won't cost as much.

Posted by: P-funk

Quote:

Originally Posted by Jodi

I know GG did to help estabilish residency here so it won't cost as much.

I am not that smart.

Posted by: Jodi

LMAO - you can do it too ya know

Posted by: aggies1ut

Quote:

Originally Posted by Jodi

LMAO - you can do it too ya know

Y'all can hook me up with this lil secret too.

I would move to AZ for school or a job.

Posted by: P-funk

11/18/05

BW- 168

flexability training
SFM
static stretching

food

meal 1
2 turkey burgers
2 slices whole grain bread
hummus
3 clementines

meal 2
2 scoops Muscle Milk

Meal 3
(romaine lettuce salad)
chicken
chick peas
feta cheese
peppers
oil and vinegar
roll

meal 4
2 scoops muscle milk
banana
.5c raw oats
frozen fruit (pineapple, berries, peaches)

meal 5
1 ostrich burger
whole grain bun
1 beef burger
whole grain bun

meal 6
cottage cheese
carton of rasberries
clementine

Posted by: CowPimp

What is SFM?

Posted by: PreMier

I think he meant SMF.. self miofacial release

Posted by: P-funk

SMF- Self myo-facia release

Posted by: P-funk

11/19/05

BW- 170.4

Spent 9hrs in a study class for an exam I am taking. UGH! Have to do it tomorrow too. I am beat to say the least. Still, I needed to get my workout in and can't miss a day. I trained at a gym with no platform and nothing but these shitty 10lb bumper plates and then the rest I had to load on metal plates. So I couldn't go heavy because I would really cause a racket dropping the bar since there are no real bumper plates. Today was my strength day so I went a little heavier then last week. Felt good though. Second week back and strength is slowly climbing back up.

Dynamic warm up
2x's through; no rest
Jumping Jacks- 20
push ups- 20
crunches- 10
BW squat- 20
BB shoulder press- 10
BB shrug- 20

snatch
warm up
30kg/8 total reps
40kg/4 total reps
50kg/4 total reps
work sets
60/2reps x 4 sets (one snatch and one snatch to balance)
70/1 rep x 2 sets

snatch is still ugly but getting better. the bar is getting closer to me on my second pull. I can feel it when it is spot on and when it is sloppier. Need to relax and sit more, still power snatching a bit to much.

clean and jerk
warm up
65kg/2 reps x 2 sets
work sets
80kg/2 reps x 3 sets
90kg/2 reps x 1 set

even though I was cleaning with a crappy bar that doesn't spin I was spinning my elbows like a champ. Speed was good today.

snatch pull
90kg/2x2

clean pull
120kg/2x2

olympic front squat
225/2
245/1
265/1x3sets
245/2
255/1
275/1
285/1x2sets

feet up sit ups
BW + 45/20 x 3 sets

stretch

felt good. I wish I could have gone to a real gym to train so that I could have seen what I could really pull.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

felt good. I wish I could have gone to a real gym to train so that I could have seen what I could really pull.

Glad to hear someones feeling better -

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

Glad to hear someones feeling better -

thew question is...how are you feeling?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

thew question is...how are you feeling?

Knees are still bumping & grinding -

The rest of my body is rested and ready to rock

Posted by: Archangel

Just read about your moving plans, sounds awesome!!! Wishing you both nothing but the best!!!

Posted by: P-funk

thanks arch.

Posted by: PreMier

Where the fuck have you been all weekend?

Posted by: P-funk

Quote:

Originally Posted by PreMier

Where the fuck have you been all weekend?

at a class for my exam coming up. 9 hours each day!

Posted by: IainDaniel

Moving out to AZ eh? Awesome stuff.

Good Luck on the Test!

Posted by: P-funk

11/21/05

BW- 170.2

flexability work
SMF
PNF stretches
static streches
mobility (dynamic stretching)

People keep telling me how skinny I look.

Posted by: PreMier

You probably do look skinny. But think of it this way, would you rather be skinny and lift a house, or look like you can lift a house, and not be able to?

Posted by: P-funk

Quote:

Originally Posted by PreMier

You probably do look skinny. But think of it this way, would you rather be skinny and lift a house, or look like you can lift a house, and not be able to?

I would rather look like I can lift a house and then go and lift the fucking thing. I know what you mean though. I just hate being smaller.

Posted by: PreMier

You can get bigger.. you just choose not to. I mean it doesnt make sense for your end goal. So quit whining you bean pole

Posted by: P-funk

Thanks P, I knew I could count on you.

Posted by: PreMier

Just take your shirt off. Your lean, and will look huge.

Posted by: P-funk

11/22/05

BW-170.4

worked on some technique and conditioning today.

dynamic warm up- 2x's through, no rest
lying hip rotation- 10
scorpions- 10
forward marches- 10
inverted hamstring- 10
arm circles- 10 front and 10 back
BW squat- 10

snatch
RI= 90sec
warm up sets
bar/20 total reps
30kg/10 total reps
40kg/5 total reps
work sets- 50kg/3 reps x 3 sets

weight was light form felt pretty in the groove.

clean and jerk on last rep of each set
RI- 90sec
warm ups- 50kg/3 reps x 3 sets; 60kg/2x1
work sets- 70kg/3x3 sets

form felt pretty in the groove here too. Hitting a good bottom position.

snatch pull
RI- 45sec
70kg/3 reps x 3 sets

back squat
RI= 60sec (90sec for last set)
225/6
245/6
275/6
295/4

blah! I was beat! I don't know if it is just that my legs are really beat from doing the classic lifts on short rest or that I can't really get into back squating with olympic weightlifting shoes on. They are great for front squats but for back they hinder my strength because of the elevated heel. It makes me have to sit upright more and use my quads when I am much better squating with my hips. Oh well. I can still do a good 1RM but for sets with reps over 2 I pretty much suck ass....lol....no endurance (yet)!

standing BB press
RI= 60sec
135/6
145/6x2

felt pretty good. Overhead strength starting to come back

WG pull down
RI= 30sec
plate#10/12, 10, 8

coc#1/3 reps x 4 sets
45 degree hypers
BW + med band around neck + 35lb plate/10 x 3 sets

Kettle Bell Turkish get up w/bell up
20lbs/8 total reps (alternating hands in the standing position keeping the bell up)

just brutal with the bell up!

stretch.

Ready to fly home for turkey day!!

Posted by: P-funk

Quote:

Originally Posted by PreMier

Just take your shirt off. Your lean, and will look huge.

love that sheep!

Posted by: PreMier

This will be my first thanksgiving without a family. Have fun

Posted by: P-funk

Quote:

Originally Posted by PreMier

This will be my first thanksgiving without a family. Have fun

Posted by: PreMier

They are all leaving me.. they are going out of state.

Posted by: P-funk

why don't you go with them?

I have had solo thanksgivings before.

Posted by: PreMier

Because they were supposed to stay here.. they told me they were going to. Then they changed plans on me. Fuck them, if you cant trust your family, then who can you trust.

Sorry, thisis supposed to be a serious journal

Nice workout btw.

Posted by: P-funk

that sucks nuts. So what are you going to do? Nothing?

Posted by: PreMier

Yep.. nothing. Maybe hang myself hahaha

Posted by: P-funk

Jeez, harsh.

Posted by: PreMier

Im feeling a bit brash today. Im out to work, peace.

Posted by: P-funk

11/25/05

BW- ?? No scale to weigh myself on.

Worked out a a gym back home in cleveland. No bumper plates so I couldn't really go heavy at all. No kilogram plates so everything is in pounds also.

I have another pulled muscle in my left trap or pinched nerve. I hate that. I have sublexed that shoulder so many times it just goes in and out.

warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10

hang snatch (above the knee)
95/5x5

hang clean (above the knee; no jerk)
135/5x5

overhead squat
135/5x4

jerks off rack
185/3x4
135/3x2

2 arm bent over DB row
60/10
70/10
80/8

reverse hyper
20/10
70/10
90/8

glute ham raise
BW/8 reps x 2 sets

all short rest intervals today. lighter weights just working on form and speed. felt pretty good even though the equiptment was under par.

Posted by: Rocco32

Looking really good in here Patrick. I so want to try Oly lifting sometime. The new manager at the gym I go to was like in the olympics and is in training right now for a competition coming up. Hope you had a great T Day

Posted by: P-funk

Quote:

Originally Posted by Rocco32

Looking really good in here Patrick. I so want to try Oly lifting sometime. The new manager at the gym I go to was like in the olympics and is in training right now for a competition coming up. Hope you had a great T Day

in the olympics, damn!

O-lifting is brutal on the body. Fun...but brutal.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

O-lifting is brutal on the body. Fun...but brutal.

AMEN -

(as I put Emu Blu on my knees)

Posted by: P-funk

11/27/05

BW- 172.4 (can't beat the holiday weight gain! LOL.)

decent workout today. couldn't make it out to a real gym with bumper plates and platform today so had to train in comercial gym. Didn't go heavy because i didn't want to have to drop the weight on the floor at the end of a rep. worked on form. pinched a nerve in my neck warming up for snatches. tweaked it. hurt to look to the right for awhile. getting better. took some anti-inflamatory.

warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10

snatch
warm ups- 30kg, 40kg, 50kg
work sets- 60kg/2 reps x 3 sets, 70kg/1 rep x 3 set\x; 60kg/1x2

i wont go heavier then 70kg at this gym because I can't lower the weight sofltly to the floor in a snatch grip with more then this. so i had to stop there.

clean and jerk
warm ups- 60kg, 70kg
work sets- 80kg/2 reps x 2 sets, 90kg/1 rep x 4 sets

didn't go heavier then 200lbs because i can't lower it to the floor quietly. grr..

snatch pull
70kg/2 reps x 5 sets

olympic front squat
225lbs/5
245/1
265/1x2 sets
245/2
255/1
275/1
285/1
295/1

coc#1/2 reps x 3 sets
coc trainer/10 reps x 2 sets

KB turkish get up (bell up)
20lb KB/5 reps on each hand

stability ball sit ups
bw/20x3

stretch

Posted by: Rocco32

Great w/o Patrick. Must be annoying as hell to train in a commercial gym now! Great weight on Front Squats. I just practised putting weight on my my Delts and raising my elbows today. 135 felt like a ton LOL.

Posted by: P-funk

yes, I hate comercial gyms.

front squats are rough. stick with them though...really try and increase your flexability in the rack position so that you can get a nice set up.

Posted by: PreMier

You are a freak.. 295 front squat LMAO!

Posted by: P-funk

about 40 more lbs to double my BW.

Posted by: P-funk

11/29/05

BW- 170.4

notes-

-worked out at a gym with platform and bumpers today. Since i haven't gone heavy in awhile and today was my "rep" day, I decided to do heavier doubles.

-body starting to get really beat up. Left hammie is super tight and sore. Next week will unload and then start a new program the following week.

-don't know if it is just that the classic lifts are so draining or that my endurance is really shot. I feel totally beat after a few reps of squats. On my next training cycle I am dropping my o-lifts down to two days and having one day of just 20 rep squats and other body part training to try and get my endurance and stamina back. It pisses me off that I used to be able to squat good weight for 15+ reps and now I suck. Maybe I am just beat by the lifts by the time I get to my squat?

warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10

snatch
warm ups- bar, 30kg, 40kg, 50
work sets- 60kg/3 reps x 2 sets, 70kg/3, 75kg/2 (missed the first rep but
followed with 2 good ones).

these really tired me out but felt great. I am used to doing singles so 75kg is my best double.

clean and jerk (On last rep only)
warm ups- 50kg, 60, 70
worksets- 80kg/3, 90kg/3, 100kg/2, 100kg/1 (nothing left in the tank for a
second rep), 90kg/2

the first rep of 100kg was good. The next 2 were pretty sloppy. I was really tired out by the time I got to them so that could have played into it. This is the heaviest I have done since I before I got hurt so I felt pretty good about it anyway. Also, I have never done a double at 100kg. My x-coach always had us doing singles but since I am not training with him anymore I do things my way.

snatch pull
80kg/2 reps x 4 sets

back squat
RI= 45sec
315/2
315/1
225/10reps x 2 sets

damn, I was to winded to even do a second rep on the second set of 315. I was going to do 5 sets of 2 but I was pissed about that so I dropped it down and started doing reps. Next cycle is all about 20 reppers and getting back the squat endurance. THAT SUCKED!

standing BB press
RI= 90sec
155/5
165/4
push press- 175/3x2

overhand grip pull up
RI= 30sec
BW/10, 8, 5

ugh....so beat by the time I got to these.

stretch.

Posted by: CowPimp

Your strength is coming back quick P. The O lifts look good, and overhead pressing strength is still strong.

20 rep squats are Hell. You're going to get your endurance back quick though. God I hate rest-pause squats, but love them so much at the same time.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Your strength is coming back quick P. The O lifts look good, and overhead pressing strength is still strong.

20 rep squats are Hell. You're going to get your endurance back quick though. God I hate rest-pause squats, but love them so much at the same time.

yea, I love the 20 rep squats! I hope my endurance comes back fast. I want to be at 275 for 20 by jan. 1.

Yea, the overhead stuff is okay. Honestly, 175 used to be a strict press for 5. Now I may get it for 1 or 2 if I am fresh. It all has to do with the torn oblique though. Once it happened I have been a little leary and unsure of myself in the overhead position. Even just jerking 100kg was a bit tough and on the second set I pressed out. The first one wasn't to bad. But, I still feel a little weak overhead because the abdominal strength needs to come back more. It is weird too because for me, overhead pressing was always one of my better lifts.

Posted by: PreMier

BW x 100?

Lets see how hardcore you really are

Posted by: P-funk

I just might do it. If I do I'll get yan to video tape it.

Posted by: shiznit2169

Quote:

Originally Posted by PreMier

BW x 100?

Lets see how hardcore you really are

no, do like 135 x 50 or something

bw x 100 is pretty pointless, i know the bar is 45 pounds but it basically feels like you are just bending your legs up and down without any real weight to put some pressure on you.

..unless we're not talking about squats here..

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

we are talking about putting your BW on the bar and squatting it.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

My x-coach always had us doing singles but since I am not training with him anymore I do things my way

Posted by: The Monkey Man

BW x 100!?!?

Is that possible???

And why?

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

BW x 100!?!?

Is that possible???

And why?

yes, it is possible.

why? Because it is totally fucking bad ass!

I spoke to my Dr. today when I trained him he said the specialist gave him the diagnosis and what he said was that I had a "sports hernia", which isn't like inguinal hernia. Nothing was protruding out. A sports hernia is just a rip in the abdominal wall. Basically he said there is no need to operate unless my body doesn't heal properly and it becomes a problem again. He said it comes from making a quick torso rotation.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

yes, it is possible.

why? Because it is totally fucking bad ass!

You go first, I'll watch -

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

You go first, I'll watch -

I think the real test will be once you pass 50 reps and are half way home. I am really psyched to go back to 20 rep squats. I want to be up to 315 for 20 by mid jan.

on a side note i am scared that I kind of want to put on some size to gain more strength and power to lift heavier. BUT, that would place me in a higher wieght class which would suck because I don't think I can hit a qualyfiying total for the American open in the 85kg class (at least not this year....hell, I don't know if I can even hit it for 77kg..lol). So I will see what happens. I am going to start eating more and the 20rep squats always pack on the size for me so we shall see what happens. Maybe I can just bulk up a little bit (like 5lbs) and then cut it down for the meet in feb. and still make 77kg and hopefully gain some strength in the process.

Posted by: shiznit2169

Quote:

Originally Posted by P-funk

we are talking about putting your BW on the bar and squatting it.

ohh wow! I read that wrong, so dumb

Posted by: PreMier

Yea, bodyweight. This guy sarge hit like 97reps at 215 or something.. lets just say it was a long ass video hahaha

Posted by: shiznit2169

Quote:

Originally Posted by PreMier

Yea, bodyweight. This guy sarge hit like 97reps at 215 or something.. lets just say it was a long ass video hahaha

Got a link?

Posted by: PreMier

It was actually 218 for 98 reps.. and I cant find the vid right now. I'll have to keep looking.

Posted by: P-funk

yea, it was amazing!

Posted by: P-funk

11/30/05

BW- 171

flexability training
SMF
dynamic stretches (hip and shoulder mobility work)
static stretching

Posted by: P-funk

12/1/05

BW- 171.4

hang snatch
bar/3 reps x 3 sets
30kg/3 reps x 3 sets
40/3x2
50/3x2
55/3
60/3
65/3x3

hang clean and jerk (jerk on the last rep)
65kg/3 reps x 2 sets
70/3
80/3
90/1x2

clean pull
100kg/3 reps x 2 sets
110/3x2
115/3x2

speed front squat
235lbs/2reps x 5sets

my training partner and I timed the concentric today. I would squat and once i hit the bottom position he would hit start on the stop watch and time my concentric. All were under 1sec, my best being .82sec. So that was 2 reps in less then 2 seconds.

hammer iso lateral row (inside neutral grip; weight listed is the weight on one side of the unilateral arm)
90lbs/12
135/10,8,6

coc#1/4x3
situps
bw/20x3

stretch

Posted by: PreMier

You cant hit a 150kg hang snatch like Jesse?

Nice workout bro!

Posted by: P-funk

Quote:

Originally Posted by PreMier

You cant hit a 150kg hang snatch like Jesse?

Nice workout bro!

maybe if I had an extra 100+lbs like jesse i could.

Posted by: PreMier

You said you wanted to bulk up anyway lol

Posted by: P-funk

lol.....5'5" 320lbs. hahahaha that would be bulking!

Posted by: PreMier

hahahah

Or is being competitive in the 77kg weight class more important than being stronger overall?

Posted by: P-funk

what do you mean? I can still be stronger overall in this weight class.

Posted by: PreMier

Moreso than if you were to gain 5-10lbs of LBM?

Posted by: P-funk

I am going to try and gain some weight and then diet down for contest. Even if I gain 5-8lbs I would be getting 3-5lbs of muscle mass and still be able to drop my water down to get under 170 for weigh ins.

Posted by: camarosuper6

what kinda contest?

Posted by: P-funk

Quote:

Originally Posted by camarosuper6

what kinda contest?

olympic weight lifting is what I am competing in.

Posted by: shiznit2169

did you move to Arizona? If so, how come?

Posted by: P-funk

not until the summer.

to go to school and to live somewhere were I can afford.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

not until the summer.

to go to school and to live somewhere were I can afford.

Where are you going to WO again?

Posted by: P-funk

don't know. have to email this guy and see if it is conveint for me to get to the gym that he trains at. otherwise I will have to find somewhere.

Posted by: Rocco32

WHAT?!?!? Your moving to Arizona? NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO OOOOOOOOOOOOOOOooo!!!!!!!!!!!!!!! Please don't go!!!

Posted by: P-funk

sorry

Posted by: The Monkey Man

Here's to the snow and humidity!

Posted by: P-funk

12/1/05

BW- 169.5

flexability training today...

SMF
mobility work for hips
static stretches

Posted by: P-funk

12/4/05

BW- 168.8

This is an unloading week so I am taking it easy. I will do a little light o-lifting later in the week, some Kettel bells also. Today was a Kettle Bell circut day. I think I will leave one day a week like this in my program just to work on conditioning.

Circut
RI= 90sec
5x's through
35lb kettle bells for all exercises

one arm swing- 10 reps
front squats- 10 reps
overhead press- 10 reps
bent over row- 10 reps
jump rope- 25 reps
crunches- 25 reps

stretch

after the circut i was pretty much beat to shit.

Posted by: CowPimp

Good looking circuit P. I like circuit training because there seems to be a good carryover to both aerobic and anaerobic energy systems as well as muscular endurance.

Posted by: P-funk

12/6/05

BW- 170.1

unloading day 2

20min bike- hill interval

lower back work:

seated good mornings
poor mans reverse hypers (lying backwards on a 45 degree hyper bench with bands on my ankles)
45 degree hypers

stretch

Posted by: P-funk

supposed to train today. Was really sick yesterday and didn't eat at all. Still under the weather today. No appetite and stomach in shambles. If I start squating I may shit my pants. I will train light tomorrow and then either sunday or monday will start my next phase of training.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

If I start squating I may shit my pants.

awwww...

Do you need to use this, as part of your training?

Posted by: oaktownboy

Quote:

Originally Posted by P-funk

supposed to train today. Was really sick yesterday and didn't eat at all. Still under the weather today. No appetite and stomach in shambles. If I start squating I may shit my pants. I will train light tomorrow and then either sunday or monday will start my next phase of training.

sounds like u got the flu..that's a bitch..so I've noticied you've taken a powerlifting approach to the gym. Do u plan on getting bigger or leaner in he future or just focus on ur numbers in the gym?

Posted by: The Monkey Man

Quote:

Originally Posted by oaktownboy

so I've noticied you've taken a powerlifting approach to the gym?

Posted by: P-funk

Quote:

Originally Posted by oaktownboy

sounds like u got the flu..that's a bitch..so I've noticied you've taken a powerlifting approach to the gym. Do u plan on getting bigger or leaner in he future or just focus on ur numbers in the gym?

Mell, my approach is all olympic lifting. My main focus is my numbers. I am already lean. I would like to get bigger but that will place me into a higher weight group at meets. I don't care though. I don't like being this skinny so I may start to slowly gain weight. Ofcourse, that will throw off my goal of qualifying for the american open in 2006 because I can't progress my lfts fast enough to make the type of numbers an 85kg lifter needs to qualify. Oh well. I will make that goal eventually in life I suppose.

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

awwww...

Do you need to use this, as part of your training?

haven't shit myself yet. My stomach is just wrecked as hell though!

Posted by: oaktownboy

olympic lifting..yeh that's what I meant..i can't think worth shit now

Posted by: P-funk

Okay, I figure I will lay out my next phase of training. This last phase was all about recovery and rebuilding some strength. Now it is time to begin my assult. I plan to train 3 days a week and only placing my o-lifts on two of the days. I feel like they have been really beating up my body over the past months training it 3 or more days a week. I always work better with less frequency anyway. I usually work with pretty high volume when I do the lifts also so I wil still be getting a high amount of reps in one week (just over two days instead of 3 or 4). Also, this will help me to really focus on technique and make the lifts count since I am only going two times a week. The other two days are going to be some different things. One day will be an overal strength day and the 4th day will either be some kettle bell work in a circut fashion or if I feel good some deadlifting and extra pressing work. Since I really don't deadlift anymore I will try and keep it as specific to my sport as possible by only performing them with an overhand hook grip, no alternate grip. On my RDLs I will frequently, but not always, perform a calf raise and shrug at the end of each rep. Kind of like a clean pull but I will be using heavier weight and not focusing on making the second pull explosive and fast, more just working on the overal stretngth of those muscles and overlaoding them in a supramaximal way in relation to my cleans. I will rotate around my presses from incline bench press, overhead press, and push press all with DBs or BBs. This program will be pretty instincitve compared to programs I have written in the past in that the olympic lifts intensity will go with how I feel. If I feel good I will work up to max weight. If not I wont. If I feel good both workouts that week then I will work up to max weight. If not I will stay lighter and work on technique. If I feel like working from the hang that day i will, and sometimes I will work from the floor, depending on how I feel. I will try to go with this for about 6-8 weeks. I am going to throw everything I can at myself and see what happens. If I need 2 days off between workouts I will take it. If I can workout the next day and feel good I will do it. Mostly it will end up being day on day off and then maybe the kettle bell circut following the last day of the week......

day 1
strength day
squat- 20 reps x 1 set
- alternate each week with 5x5. Although I may do 20 reps for the first
few weeks to increase work capacity from the start.
any press
2 different back exercises
RDLs (with toes raise and shrug)
core work (seated good mornings, hypers, good mornings, abs)

day 2 and 3- olympic lifts

snatch (either from hang or from floor)
clean and jerk (either from hang or from floor)
pull (alternate between workouts snatch and clean pulls)
front squat- one day speed or box squat and the other day heavy bottom position front squats(from the pins) or regular front squats

intensity goes on how I feel

light back work (one exercise)

core work (seated good mornings, hypers, good mornings, abs)

day 4

depending on how I feel either-

1) day off
2) kettle bell circut and core work
3) deadlifts, 1 press, core work

Also, I am going to gain weight and put on muscle. This is the smallest I have been in a long long time and I am used to walking around at 190-195lbs. I will increase my calories and go up a weight class in 2006 I guess. Unless I stay close enough to the 77kg class that I can just drop some water weight and get into it.

I will try and include a picture of a great olympic lifter at the end of each work out as inspiration.

Posted by: Triple Threat

Does this mean the injury is a thing of the past?

Posted by: P-funk

Quote:

Originally Posted by Triple Threat

Does this mean the injury is a thing of the past?

I feel good now and I am healed up so i will forge on and see what happens.

Posted by: CowPimp

The routine looks good, but I would add in the following 3 times per week:

Bicep curls x 6
Concentration Curls x 4
Hammer Curls x 4

I suggested such low volume because you need to ease your way back into it. I can't believe you haven't been curling. It will add hundreds of pounds to your C&J!

Posted by: P-funk

Quote:

Originally Posted by CowPimp

The routine looks good, but I would add in the following 3 times per week:

Bicep curls x 6
Concentration Curls x 4
Hammer Curls x 4

I suggested such low volume because you need to ease your way back into it. I can't believe you haven't been curling. It will add hundreds of pounds to your C&J!

I may be a little bit of curls actually for some bicep tendon strength but really my pull ups and back work should take care of it. When my biceps get bigger it makes it more difficult to get into the rack position for front squating.

Posted by: P-funk

12/9/05

BW- 170.4

went light today since I was sick for the past few days.

general warm up
3x's through with no rest
Jumping Jacks- 20 reps
push ups- 10 reps
arm circles- 10 reps to the front and back
marches- 10 reps
inverted hamstring raises- 10 reps

hang snatch first rep; snatch from the floor second rep
2 reps x 10 sets

weight progressed every three sets

hang clean first rep; clean and jerk second rep
2 reps x 9 sets

weight increases every three sets

snatch pulls
3 reps x 4 sets

bottom position front squat (below parallel)
1 rep x 9 sets

wored up to 265 for a single

seated good mornings
8 reps x 3 sets

wg pull ups
10 reps x 3 sets

coc#1/4x3

daily picture:

My favorite olympic lifter Naim Suleymanoglu of turkey. He was the first olympic lifter to ever win 3 straigh gold medals. At 32 years of age he came out of retirement to attempt a fourth only to bomb out. The only lifter to match him was Pyrros Dimas of greece who won three straight golds and then came back to attempt for a fourth gold in greece in 2004. Only to just mis his final jerk, which would have gave him a gold medal, having to settle for a bronze. Making him the most sussecful weightlifter in olympic history (16 straigh years of olympic caliber traininger!!). Still Naim is amazing, snatching better than his bodyweight and earning the nickname "the pocket hercules". Here he is with the 147.5kg snatch that won him his third gold medal.

Posted by: P-funk

flexability work today...

My abs are so friggin' sore from the bottom position front squats. I mean like sore to the touch!! UGH! I want to throw up....I love it! Squatting tomorrow!!!

Posted by: CowPimp

That's an awesome picture of that lifter. That is ass to grass if I've ever seen it before. Christ.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

That's an awesome picture of that lifter. That is ass to grass if I've ever seen it before. Christ.

yep. naim is rock bottom there. Actually, until the 80s when they made a rule, some of the lifters used to hit rock bottom so much that they would bounce their ass off the floor and that would help them recover from the squat. Now if your butt touches the ground the lift is ruled a "no lift".

Posted by: CowPimp

Quote:

Originally Posted by P-funk

That doesn't sound nice on the spine...

Posted by: P-funk

Quote:

Originally Posted by CowPimp

That doesn't sound nice on the spine...

do what ya gotta do to make the lift.

Posted by: Rocco32

Quote:

Originally Posted by CowPimp

That's exactly what I've been thinking!!!!!

But what Patrick REALLY needs to focus on is Bench

Posted by: Rocco32

Nice w/o P! And cool pic, I don't think I could squat like that w/o taking 1/2 hour to get into that position LOL.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

do what ya gotta do to make the lift.

Well I think they made the right decision by banning that. It could've turned into a whole injury-creating fiasco. I would be analogous to the reverse grip bench press in powerlifting. Yeah, people were breaking records all over with their 2 inch ROM pressing movements, but they were trashing their shoulders at the same time.

Posted by: P-funk

12/11/05

BW- 168.8 (lol, so much for gaining weight. I raise calories and I loose weight. haha)

Workout felt great! It was the first time in about 6 months that I didn't have a workout in which I trained my classic lifts in some way. I was excited to get back to a day of normal strength training.

Back squat
20 reps x 1 set
10 reps x 1 set (with the same weight as the 20)

I loved it! I haven't squated for 20s in about 7 or 8 months and this was great. Even though it wasn't as much as I used to be able to do it still felt good and I will work back up there and the fact that I only rested a few minutes and then banged out another 10 reps means I still had some left in the tank. I always loved squatting for 20s. More so then squating for max singles. I don't really like back squating for max singles (front squats are different). I always felt like if I could get a weight for 20 reps I owned it. That weight belonged to me and it could not defeat me. I am excited to put them back in my routine.

incline bench press
2 reps x 1 set
1 rep x 2 sets

bent over BB row
6 reps x 3 sets

weight increased on every set

RDL with toe raise and shrug
6 reps x 3 sets

Going to just do regular RDLs from now on. The toe raise and shrug throw me off a bit and I figure if I am going to do that I may as well do puls anyway. I will alternate from clean grip to snatch grip on different weeks. This week was clean grip.

square beam pull ups
5 reps x 3 sets

45 degree hypers
10 reps x 3 sets

stretch

Great workout.

Vidoe clip of the day....

Evgeniy Chigishev- 2003 World Chmpionship- 230kg clean and jerk @ super heavy weight
http://irongame.com/videos/20050630/...507lbCJSHW.WMV

Posted by: P-funk

how the hell do you post the name that you want to show on the thread were you put in a link? I can't figure it out with the new updates.

Posted by: PreMier

Vidoe clip of the day....

Evgeniy Chigishev- 2003 World Chmpionship- 230kg clean and jerk @ super heavy weight

Quote my post and see how

[12:38] Jake: you fuckin duck
[12:39] patrick: lol
[12:39] patrick: quack
[12:39] patrick: quack

Posted by: P-funk

Quote:

Originally Posted by PreMier

Vidoe clip of the day....

Evgeniy Chigishev- 2003 World Chmpionship- 230kg clean and jerk @ super heavy weight

Quote my post and see how

[12:38] Jake: you fuckin duck
[12:39] patrick: lol
[12:39] patrick: quack
[12:39] patrick: quack

like this?

Evgeniy Chigishev- 2003 World Chmpionship- 230kg clean and jerk @ super heavy weight

you fucking duck.

Posted by: P-funk

wait, both yours and my posts don't work? The thread gets an unavaliable page?

Posted by: PreMier

Posted by: PreMier

name goes here like 23okg lift

Posted by: P-funk

Quote:

Originally Posted by PreMier

name goes here like 23okg lift

like this?

Posted by: PreMier

Got it

Click the sheep LOL

Posted by: Rocco32

Quote:

Originally Posted by P-funk

incline bench press
2 reps x 1 set
1 rep x 2 sets

Posted by: P-funk

Quote:

Originally Posted by Rocco32

what are you confused about?

I incline bench because the incline angle is really high so I am pushing with my shoulders a lot. I still need to have shoulder strength. I cycle it in along with overhead presses and push presses. I don't flat bench.

Posted by: CowPimp

That clip of Chigishev is my favorite. His form looks like butter from what I can tell. I mean I don't know dick about olympic lifting, but his triple extension looks awesome, he gets deep under that bar and catches it just right, and his front squat with 500 pounds is damned explosive at that.

Posted by: P-funk

yup. he is a bad ass. i can't believe that is 506lbs and he just tosses it up like a toy when most people can't even roll it across the floor. that is amazing.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

yup. he is a bad ass. i can't believe that is 506lbs and he just tosses it up like a toy when most people can't even roll it across the floor. that is amazing.

Indeed. As a side note, he has about the exact physique I would like to have. He looks really athletic (Probably because he is). Who says you need to be doing 3 sets of 10 to look good?

Posted by: shiznit2169

Quote:

Originally Posted by CowPimp

Indeed. As a side note, he has about the exact physique I would like to have. He looks really athletic (Probably because he is). Who says you need to be doing 3 sets of 10 to look good?

Agreed, i would love to have that physique especially since i am about 6'2. His traps, delts, and pecs are big. He has a nice well-rounded physique that characterizes him as both an athlete and bodybuilder. I would die for that look.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Indeed. As a side note, he has about the exact physique I would like to have. He looks really athletic (Probably because he is). Who says you need to be doing 3 sets of 10 to look good?

well, I am not quit sure about his training. I know the russians have a basic template for the training however it is varied a lot depending on the facility the athlete is training at. Since Russia is so big they have a few olympic training places so depending on who is coaching there you get that persons interpertation of the template. I know that they use percentages for their classic lifts and front squats. They do accessory work like back squats and pulls and the reps are anywhere from 2-7 and then the other aux work like hypers and good mornings for 5-10 reps. As far as what they do in the offseason or upper body accessory I am not sure. I have seen a picture of Klovoko and Chigishiev bench pressing in training. I know in the offseason the polish team bench presses also.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Ahsee. Well, I still think it's safe to say that his routines is nowhere near what one would consider a standard bodybuilding routine.

Posted by: P-funk

Quote:

Originally Posted by CowPimp

Ahsee. Well, I still think it's safe to say that his routines is nowhere near what one would consider a standard bodybuilding routine.

Oh not at all. His routine is based around the lifts, pulls and squatting. In the offseason he may do some other work but I am not sure.

If you guys like Chigishev then on my next workout I will post the baddest of the bad! Chigishev's 211kg snatch that beat Rezezadeh at the 2005 worlds! It is friggin' sick! I mean sick! He works for it like a mother f^cker and it is amazing that he got it. He really wanted it.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

Hell yeah. I'll be looking forward to that. God, how can people snatch so much weight? It took some time for me to learn how to properly balance just holding the bar over my head. Haha.

Posted by: P-funk

12/12/05

BW- 169.4

super sore today.

Flexability training

SMF
mobility work
static stretches.

Posted by: Archangel

Just droppin in to say hello my Friend!!! Hope all is well for you and yours!!!

Posted by: P-funk

thanks arch, everything is good. hope all is well with you.

Posted by: Squaggleboggin

Damn that's a lot of power. It's so amazing a person can actually do that. I can't wait until I can clean several hundred pounds... Hahaha...

Glad to see you're still updating and obviously progressing with your lifting, P-Funk.

Posted by: P-funk

12/13/05

BW- 170.2

active arm up

snatch
3 reps x 2 sets
2 reps x 2 sets
1 rep x 6 sets

increased weight on every set. Snatched up to 85kg. The took 90kg. SO close so close! I had it over head. I took three cracks at 200lbs and then moved on. I mean I had it all the way overhead and I Just couldn't steady the bar overhead. Next week it will be mine.

clean and jerk
2 reps x 1 set
1 rep x 7 sets

increased weight on every set

snatch pull
2 reps x 4 sets

bottom position front squat (below parallel)
2 reps x 3 sets

seated good mornings
5 reps x 3 sets

stretch.

Okay, todays inspirtation video clip is one of my all time favorite clips. This is again Evgeniy Chigishev. This is from the 2005 world championships were Chigishev defeated Rezezadeh to win a gold medal in the snatch (of course Rezezadeh went on to win the clean and jerk gold and the overal gold as well) with 211kg. It is one of my favorites for a few resons.

1) The 1kg rule really took effect here. Before lifters could only make their smallest increases by 2.5kg. Now, they have implemented a 1kg rule allowing lifters to increase their lifts by 1kg (2.2lbs) instead of 2.5kg (5.5lbs) which make the seperation between the top three winners a whole lot closer! I like this because honesty, it looks like Chigishev put everything into this lift, as you will see. If he would have had to take 212.5 I don't know that he would have made it. But, 211 was enough to beat Rezezadeh's 210kgs and it looks like it was enough for Chigishev to handle.

2) he puts everything into this lift. I mean, he gets buried! I didn't think he would recover but he did (and it wasn't pretty).

3) Finally someone has beaten Rezezadeh and now it poses the question for the 2008 olympics.....Can Chigishev possibly take a gold?

Chigishev with 211 snatch

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