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

**P-funk** · 07-09-2005, 01:48 PM

Quote:

Originally Posted by camarosuper6

I agree with variation being a key element in progressive workouts. For myself, I can no longer really stay on the classic HIT routine, I have now gone to one bp with maybe a smaller bp after or my intensity greatly suffers on the second BP.

Who knows whats gonna happen.. Im afraid its gonna get to the point where my workouts will be 10 minutes long with 1-2 exercises If I keep progressing at this rate :P

exactly, variation is the key. Periodization is just a mode for progressing yourself. it doesn't have to be all this stuff that a lot of guys write about. Typically, if I am not training olympic lifts, my workouts change in 3-4 week cycles with different focuses being the key.

oaktownboy · 07-10-2005, 09:49 AM

what is ur weight at now P?

**P-funk** · 07-10-2005, 01:11 PM

Archangel · 07-10-2005, 01:26 PM

Quote:

Originally Posted by P-funk

exactly, variation is the key. Periodization is just a mode for progressing yourself. it doesn't have to be all this stuff that a lot of guys write about. Typically, if I am not training olympic lifts, my workouts change in 3-4 week cycles with different focuses being the key.

PreMier · 07-10-2005, 02:00 PM

Quote:

Originally Posted by P-funk

175

Get on MSN

**P-funk** · 07-10-2005, 02:05 PM

Quote:

Originally Posted by PreMier

Get on MSN

keep laughing.

**P-funk** · 07-10-2005, 02:20 PM

7/10/05

worked out with the team today.

warm up- behind the neck snatch press; olympic back squat

all weight in Kgs

snatch
40/2x8
50/2x4

the reps on this went 1st rep power snatch, set weight on shoulders and drop snatch. Drop weight back to floor and second rep was a full snatch (dropping into a snatch squat) followed by setting the bar on shoulders and doing a drop snatch. So lots of work!

clean and jerk
50/2x3
60/2x3
70/2
80/1
90/1
80/1

felt okay today. I need to really work on my elbow speed. My jerk on 90kgs was just pretty much a press...lol. the coach laughed.

after the coach left my friend and I did some other stuff...lol, shhh.

square beam pulls
bw/10x4
tricep rope pressdown
120/10

lol, I asked my buddy..."what next" he was like..."lets do some pressdowns, you know have some fun." haha

plate loaded gripper.

Pretty good training day. This 24yr. old kid was there today (not on our team ; just a kid that trains there. think he is a track guy). They say he is trying to make the olympics for olympic lifting. Man, he is fast!! It is funny seeing these guys do their strength lifts. They don't really squat that heavy. The one guy was doing a few sets with 315. My freind was like, "I need to go light today since my knees are bothering me after competing yesterday." So he is just nocking out sets with 405. That is chump weight for him. The guys are like "always the powerlifter! that is ridiculous." we are looking at eachother like "what is the big deal?" They were looking at me funny because I was warming up with easy easy singles of 275 for my squat like nothing just before I started snatching. I don't get it. These guys can clean more than us just because they are faster but in brute strength we smoke them.

They said the meet went well yesterday. The judges and people there kept coming up to our coach and talking about my buddy saying "where the hell did you get this guy? This is only his second meet and he is clean and jerking over 300lbs (he is the heavy weight). Man, his elbow speed is fast." The coach said he kept laughing and told the judges "Waite until you see his freind (talking about me). This kid is going to be a stud!"

So, I am representing the team as the 77kg lifter (I hope) in connecticut in 4 weeks. The reason I say I hope is because I need to diet down from 175 to 170. So tomorrow I will start to drop weight.

shiznit2169 · 07-10-2005, 03:06 PM

wow, great news. You're a beast so i think you'll do well. How does the olympic competitions work? Like, how do the judges grade you? What are they looking for? Is it a head vs head match or are there several teams competing? (like a track meet)? Give me the scoops.

**P-funk** · 07-10-2005, 06:16 PM

Quote:

Originally Posted by shiznit2169

wow, great news. You're a beast so i think you'll do well. How does the olympic competitions work? Like, how do the judges grade you? What are they looking for? Is it a head vs head match or are there several teams competing? (like a track meet)? Give me the scoops.

as far as the team goes we are representing our coaches team. it isn't really a team sport. Some meets do have team totals and place the teams although I don't know that this is one of those competitions.

As far as how the lifts go you get three attempts at both the snatch and the clean and jerk. So I would do my first snatch, then the rest of the guys in my weight class go and/or anyone else lifting a weight within a certain range of what we are doing. Then I get my next attempt where I up the weight (unless I red lighted and missed the lift). Same thing, everyone else goes. Then the thrid attempt. Then we clean and Jerk in the same sequence.

As far as what the judges are looking for on the snatch the bar must go from the floor to overhead in one motion. you get a "no lift" if you have bent elbows on the catch and then press it out. You also get a "no lift" if after locking out a good lift you drop it with out the judges giving you the signal that you can put it down. You need to show that you have control of the bar. For the clean the weight must go from the floor to the shoulders in one motion. For the Jerk the weight must go from the shoulders to complete lock out overhead in one motion. So you reall have to drop under it. You can't push press it or press it at all. If the bar stops momentum and you use your shoulders to press the bar up you get a "no lift". It has to be one quick Jerking motion to lock out. Again showing control of the bar once it is overhead is a must. Dropping it before the signal is given will result in a no lift.

shiznit2169 · 07-10-2005, 06:49 PM

thanks for the info

**P-funk** · 07-11-2005, 11:45 AM

7/11/05

20min. yoga and stretching.

**IainDaniel** · 07-11-2005, 12:05 PM

So how was the game? The Seats?

**P-funk** · 07-11-2005, 12:09 PM

the seats were upper deck. I didn't expect great seats as I bought them from a friend of a friend. I had seats right behind home plate last year that were given to me from someone. those were awesome.

The tribe won. they made it interesting at the end by letting the yanks come back within' one point after being down 7-2. It was fun though.

oaktownboy · 07-11-2005, 12:39 PM

that's right P..fuck the Yankees

Archangel · 07-11-2005, 08:15 PM

Awesome news!!! Your gonna rock at this Power lifting stuff!!!

**P-funk** · 07-11-2005, 08:37 PM

Quote:

Originally Posted by Archangel

Awesome news!!! Your gonna rock at this Power lifting stuff!!!

not powerlifting....weightlifting (aka olympic lifting).

Yanick · 07-12-2005, 10:06 AM

dude, just realized my box was full...was wondering why you didn't get back to me. anyway i emptied that shit out, hit me up with a PM and lemme know whats going on with you, i don't have anytime to go online (just a quickie here and there). been going through some shit, but i think i'm back in action lol.

**P-funk** · 07-12-2005, 10:44 AM

Quote:

Originally Posted by Yanick

dude, just realized my box was full...was wondering why you didn't get back to me. anyway i emptied that shit out, hit me up with a PM and lemme know whats going on with you, i don't have anytime to go online (just a quickie here and there). been going through some shit, but i think i'm back in action lol.

yea, I kept trying to reply. I was getting so fucking mad at you..lol. You know you can fucking call me sometime!! You never look at me anymore. I am starting to think you don't love me. Have we lost the magic fire we once had?

Fucking let me know when you are in the city you dip fuck.

**P-funk** · 07-12-2005, 10:52 AM

7/12/05

Warm up
-Light overhead pressing
-light olympic back squatting. singles up to 325. Very easy and fast too. My speed keeps getting better.

went super light today. Coach gave me a range of weights to work from and I opted to stay all the way at the bottom of that range so that I could work on getting faster. Had some excellent pulls today and my speed is really starting to pick up.

snatches (1 rep= a snatch and then place the bar on back and perform a drop snatch for speed).
105/2x6

clean and jerk
135/2x6

clean pulls
225/2x4

olympic front squat
225/2x5

grip work
super set
a) coc trainer/15x3
b) coc#1/5sec static hold x 3

coc trainer holding a piece of rope between the squeezed handles/10sec x 1
coc #1 holding a piece of rope between the squeezed handles/10sec x 1

stretch.

Dieting sucks. Weighed 175lbs today. Need to drop 5 more lbs. It is funny because I have never dieted with the idea that "I need to loose weight!". It was always BF% and not carying about the weight. Now I need to care so I can make the 77kg class.

I am off to the adidas store to buy some new training shoes. I am going to get the adidas olympic lifting shoes. The ironwork II.

The Monkey Man · 07-12-2005, 10:55 AM

Quote:

Originally Posted by P-FUNK

grip work
super set
a) coc trainer/15x3
b) coc#1/5sec static hold x 3

coc trainer holding a piece of rope between the squeezed handles/10sec x 1
coc #1 holding a piece of rope between the squeezed handles/10sec x 1

ESSPLAIN PLEASE LOOCY -

C.O.C. ?

**P-funk** · 07-12-2005, 10:57 AM

captains of crusher grippers from ironmind.com

the best thing it grip strength. the trainer is 100lbs of force to close and #1 is 140lbs. they go up from there all the way to level 4 which only like 5 people ahve ever closed (or been certified as closed by the owners of the ironmind.). Only like 15 have closed #3. Cool shit.

shiznit2169 · 07-12-2005, 01:13 PM

good workout, you seem to do better each time.

**P-funk** · 07-12-2005, 01:27 PM

Quote:

Originally Posted by shiznit2169

good workout, you seem to do better each time.

yea, and I am not even lifting heavy either. all this weight is really light. i just keep getting faster and faster.

Archangel · 07-12-2005, 08:55 PM

Quote:

Originally Posted by P-funk

not powerlifting....weightlifting (aka olympic lifting).

PS!!!
Well then your gonna rock at this Olympic lifting!!!

07-10-2005, 09:49 AM	#302
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,392	what is ur weight at now P?
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

07-10-2005, 01:11 PM	#303
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	175
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-10-2005, 02:20 PM	#307
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	7/10/05 worked out with the team today. warm up- behind the neck snatch press; olympic back squat all weight in Kgs snatch 40/2x8 50/2x4 the reps on this went 1st rep power snatch, set weight on shoulders and drop snatch. Drop weight back to floor and second rep was a full snatch (dropping into a snatch squat) followed by setting the bar on shoulders and doing a drop snatch. So lots of work! clean and jerk 50/2x3 60/2x3 70/2 80/1 90/1 80/1 felt okay today. I need to really work on my elbow speed. My jerk on 90kgs was just pretty much a press...lol. the coach laughed. after the coach left my friend and I did some other stuff...lol, shhh. square beam pulls bw/10x4 tricep rope pressdown 120/10 lol, I asked my buddy..."what next" he was like..."lets do some pressdowns, you know have some fun." haha plate loaded gripper. Pretty good training day. This 24yr. old kid was there today (not on our team ; just a kid that trains there. think he is a track guy). They say he is trying to make the olympics for olympic lifting. Man, he is fast!! It is funny seeing these guys do their strength lifts. They don't really squat that heavy. The one guy was doing a few sets with 315. My freind was like, "I need to go light today since my knees are bothering me after competing yesterday." So he is just nocking out sets with 405. That is chump weight for him. The guys are like "always the powerlifter! that is ridiculous." we are looking at eachother like "what is the big deal?" They were looking at me funny because I was warming up with easy easy singles of 275 for my squat like nothing just before I started snatching. I don't get it. These guys can clean more than us just because they are faster but in brute strength we smoke them. They said the meet went well yesterday. The judges and people there kept coming up to our coach and talking about my buddy saying "where the hell did you get this guy? This is only his second meet and he is clean and jerking over 300lbs (he is the heavy weight). Man, his elbow speed is fast." The coach said he kept laughing and told the judges "Waite until you see his freind (talking about me). This kid is going to be a stud!" So, I am representing the team as the 77kg lifter (I hope) in connecticut in 4 weeks. The reason I say I hope is because I need to diet down from 175 to 170. So tomorrow I will start to drop weight.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-10-2005, 03:06 PM	#308
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	wow, great news. You're a beast so i think you'll do well. How does the olympic competitions work? Like, how do the judges grade you? What are they looking for? Is it a head vs head match or are there several teams competing? (like a track meet)? Give me the scoops.
	My Journal

07-10-2005, 06:49 PM	#310
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	thanks for the info
	My Journal

07-11-2005, 11:45 AM	#311
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	7/11/05 20min. yoga and stretching.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-11-2005, 12:05 PM	#312
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	So how was the game? The Seats?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

07-11-2005, 12:09 PM	#313
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	the seats were upper deck. I didn't expect great seats as I bought them from a friend of a friend. I had seats right behind home plate last year that were given to me from someone. those were awesome. The tribe won. they made it interesting at the end by letting the yanks come back within' one point after being down 7-2. It was fun though.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-11-2005, 12:39 PM	#314
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,392	that's right P..fuck the Yankees
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

07-11-2005, 08:15 PM	#315
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Awesome news!!! Your gonna rock at this Power lifting stuff!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-12-2005, 10:06 AM	#317
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	dude, just realized my box was full...was wondering why you didn't get back to me. anyway i emptied that shit out, hit me up with a PM and lemme know whats going on with you, i don't have anytime to go online (just a quickie here and there). been going through some shit, but i think i'm back in action lol.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

07-12-2005, 10:52 AM	#319
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	7/12/05 Warm up -Light overhead pressing -light olympic back squatting. singles up to 325. Very easy and fast too. My speed keeps getting better. went super light today. Coach gave me a range of weights to work from and I opted to stay all the way at the bottom of that range so that I could work on getting faster. Had some excellent pulls today and my speed is really starting to pick up. snatches (1 rep= a snatch and then place the bar on back and perform a drop snatch for speed). 105/2x6 clean and jerk 135/2x6 clean pulls 225/2x4 olympic front squat 225/2x5 grip work super set a) coc trainer/15x3 b) coc#1/5sec static hold x 3 coc trainer holding a piece of rope between the squeezed handles/10sec x 1 coc #1 holding a piece of rope between the squeezed handles/10sec x 1 stretch. Dieting sucks. Weighed 175lbs today. Need to drop 5 more lbs. It is funny because I have never dieted with the idea that "I need to loose weight!". It was always BF% and not carying about the weight. Now I need to care so I can make the 77kg class. I am off to the adidas store to buy some new training shoes. I am going to get the adidas olympic lifting shoes. The ironwork II.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-12-2005, 10:57 AM	#321
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	captains of crusher grippers from ironmind.com the best thing it grip strength. the trainer is 100lbs of force to close and #1 is 140lbs. they go up from there all the way to level 4 which only like 5 people ahve ever closed (or been certified as closed by the owners of the ironmind.). Only like 15 have closed #3. Cool shit.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-12-2005, 01:13 PM	#322
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	good workout, you seem to do better each time.
	My Journal