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

**P-funk** · 07-27-2005, 02:04 PM

Quote:

Originally Posted by shiznit2169

does blockbuster have it for rental?

lol, no way.

Yanick · 07-27-2005, 02:58 PM

Quote:

Originally Posted by shiznit2169

does blockbuster have it for rental?

yeah its between shrek 2 and miss congeniality

lol

**P-funk** · 07-28-2005, 12:25 PM

7/28/05

moderate cardio- 35min- arc trainer

abs/core

mobility exercises

BW before workout= 173.5
BW after workout= 170

**P-funk** · 07-29-2005, 02:25 PM

7/29/05

warm up
-2min bike
-back squat

went light today (under 70% and just worked on speed and form). Worked out with a friend so it was you go I go on everything.

Everything was from the floor:

power snatch
110/2 (followed by one drop snatch)x7

rep scheme was 2 snatches and then one drop snatch and hold in the hole for 6sec.

power clean and jerk
130/1
150/2x7

mixed it up between split jerk and power jerk

olympic front squat
225/2
245/2x3

easy. good speed. deep as hell.

standing overhead BB press
165/5
170/5
135/9

chin ups
Did a pyramid. You go I go rest interval. each set you add a rep until you can't go up anymore. then you go back down:

set: 1-2-3-4-5-6-7-8-9-10-11-12-13
reps 1-2-3-4-5-6-7-6-5- 4- 3- 2- 1= 49 total reps.

you go I go fashion and this just about killed us at the end of a workout.

grip work:

coc#1 for time to failure:
30sec (right)
23 sec (left)

coc trainer/15x1

Done.

Yanick · 07-29-2005, 02:46 PM

Quote:

Originally Posted by P-funk

7/29/05

warm up
-2min bike
-back squat

went light today (under 70% and just worked on speed and form). Worked out with a friend so it was you go I go on everything.

Everything was from the floor:

power snatch
110/2 (followed by one drop snatch)x7

rep scheme was 2 snatches and then one drop snatch and hold in the hole for 6sec.

power clean and jerk
130/1
150/2x7

mixed it up between split jerk and power jerk

olympic front squat
225/2
245/2x3

easy. good speed. deep as hell.

standing overhead BB press
165/5
170/5
135/9

chin ups
Did a pyramid. You go I go rest interval. each set you add a rep until you can't go up anymore. then you go back down:

set: 1-2-3-4-5-6-7-8-9-10-11-12-13
reps 1-2-3-4-5-6-7-6-5- 4- 3- 2- 1= 49 total reps.

you go I go fashion and this just about killed us at the end of a workout.

grip work:

coc#1 for time to failure:
30sec (right)
23 sec (left)

coc trainer/15x1

Done.

i have a feeling the oly bug is gonna bite me tomorrow and i'm gonna switch to an oly lifting program. really wanna try and make that meet in nov that you posted for me a while ago though.

**P-funk** · 07-29-2005, 02:48 PM

Quote:

Originally Posted by Yanick

i have a feeling the oly bug is gonna bite me tomorrow and i'm gonna switch to an oly lifting program. really wanna try and make that meet in nov that you posted for me a while ago though.

if you are trying to make that meet why would you switch to oly lifting? the meet is powerlifting.

ihateschoolmt · 07-29-2005, 02:48 PM

Nice front squats.

**P-funk** · 07-29-2005, 02:48 PM

Quote:

Originally Posted by ihateschoolmt

Nice front squats.

thanks. they felt light as hell. just worked on my speed in and out of the hole (hehe).

Yanick · 07-29-2005, 02:57 PM

Quote:

Originally Posted by P-funk

if you are trying to make that meet why would you switch to oly lifting? the meet is powerlifting.

yea i know its powerlifting...i meant that i hope i don't switch over because i'd like to do that meet, but knowing my impatience i'll wind up going all crazy over Oly lifting.

i read some metal militia shit yesterday, i like how they split up their bench days, its not strength/power its lower/upper work. except they are big on shirted presses which is not my thing so i don't know how well i'll fair with something like that. any thoughts?

**P-funk** · 07-29-2005, 03:12 PM

never read there stuff. what do you mean upper lower? total body woorkouts? No speed work?

Yanick · 07-29-2005, 03:43 PM

Quote:

Originally Posted by P-funk

never read there stuff. what do you mean upper lower? total body woorkouts? No speed work?

no they don't do any speed work. i haven't yet read an article that outlines a full routine, i read one or two bench programs from them. by upper/lower i mean upper part of the bench (lockout or w/e) and the lower part of the bench (off the chest).

they are big on board presses, doing like 1,2,3,4 board presses working up to 3rm's on each.

one day is to work the lower portion of the bench and the other day is the shirt pressing and upper part of the bench day. google metal militia and you'll get their website. seems cool, but they are heavy on the volume and are big on pressing with a shirt. i dunno, figured i would throw it out there.

The Monkey Man · 07-29-2005, 05:26 PM

**P-funk** · 07-29-2005, 08:54 PM

Quote:

Originally Posted by Yanick

no they don't do any speed work. i haven't yet read an article that outlines a full routine, i read one or two bench programs from them. by upper/lower i mean upper part of the bench (lockout or w/e) and the lower part of the bench (off the chest).

they are big on board presses, doing like 1,2,3,4 board presses working up to 3rm's on each.

one day is to work the lower portion of the bench and the other day is the shirt pressing and upper part of the bench day. google metal militia and you'll get their website. seems cool, but they are heavy on the volume and are big on pressing with a shirt. i dunno, figured i would throw it out there.

hmmm, that sounds pretty cool. I don't see why it wouldn't work if you were a raw lifter? Have you read any of the articles by Elitefts writer Jim Wendler on why he doesn't train speed? I like his lastes article about how he trains. it is pretty good.

**P-funk** · 07-31-2005, 02:32 PM

7/31/05

Well I am happy! I don't have to diet anymore! my coach asked me today what I was weighing and I told him 174. I said I need to drop the last 4lbs to be in the 77kg class next sunday. he said screw it. Lift with the 86kg class. He said this meet isn't about winning or beating any records. It is just about getting comfortable with the o-lifts in a competition setting. Plus, the heavier guys lift later in the day so I get to lift with them. So I can stop dieting...yay!

Onto the workout.....

One more week until the meet. This week will be really really light and easy though and lots of stretching. Did a ton of work today. Coach had be hitting rep after rep. Working on speed and sitting and getting down. After I did about 15-20reps in each lift he started adding weight and making me go up in singles. Man that was brutal!

Snatch
50/2-3x didn't count...about 10-12 sets. Some sets were two snatches and a drop snatch. Some sets where just two snatche and a sit in the hole. Mixed it up.

60kg (132lb)/2x3

10kg under my best of 70kg. All he wanted me to do was go with in 10kgs and really work the speed and form. Today these felt easy as hell. I am getting faster. I think I will open with this next week or maybe 65kg.

Clean and Jerk
60kg (132lb)/2x didn't count...about 10-12 sets.

then we started going up..

70kg (154lb)/1x5
80kg (176lb)/1x2
85kg (187lb)/1x1
90kg (198lb)/1x1
95kg (209lb)/1x1
100kg (220lb)/0x1 (missed off my chest....grr....coach said I had it. My grip was to tight and tense so it didn't allow my wrist flexability to relax my hand in the catch position.)

100kg (220lb)/1x1..........Friggin Smoked it! Personal best!. easy as hell.
105kg (231lb)/0x2....again. my grip was way to tight in the catch position. the bar was sitting on my chest but as I came out of my front squat my grip was so tight my elbows were up all the way and I lost it twice. Coach was like "that is a made lift right there. just relax the hand. throw on 107kg and take it again.")

107kg (235.4lb)/0x2....same thing. lost it off the chest coming up because my grip was to tense on the bar. I friggin ripped it up. I can hit this weight. I know it.

Coach said i missed those because not only was my grip tight but I did a ton of work. he thinks I should open with 100kg next week and the hit 110kg after that.

BritChick · 07-31-2005, 04:36 PM

Good luck next Sunday Funky!

No more dieting??! LUCKY BASTARD!!! LOL

The Monkey Man · 07-31-2005, 05:11 PM

Quote:

Originally Posted by P-funk

7/31/05

Snatch
60kg (132lb)/2x3
10kg under my best of 70kg

Clean and Jerk
100kg (220lb)/0x1 (missed off my chest....grr....coach said I had it. My grip was to tight and tense so it didn't allow my wrist flexability to relax my hand in the catch position.)

100kg (220lb)/1x1..........Friggin Smoked it! Personal best!. easy as hell.
105kg (231lb)/0x2....

Sounds good P... When I get my #'s up that high, I'll let you know -

Rocco32 · 08-01-2005, 11:06 AM

Good luck Patrick, your going to do great!!!! We're competing on the same day

Yanick- why aren't you updating your journal and when is your competition?

Yanick · 08-01-2005, 11:26 AM

Quote:

Originally Posted by P-funk

7/31/05

Well I am happy! I don't have to diet anymore! my coach asked me today what I was weighing and I told him 174. I said I need to drop the last 4lbs to be in the 77kg class next sunday. he said screw it. Lift with the 86kg class. He said this meet isn't about winning or beating any records. It is just about getting comfortable with the o-lifts in a competition setting. Plus, the heavier guys lift later in the day so I get to lift with them. So I can stop dieting...yay!

Onto the workout.....

One more week until the meet. This week will be really really light and easy though and lots of stretching. Did a ton of work today. Coach had be hitting rep after rep. Working on speed and sitting and getting down. After I did about 15-20reps in each lift he started adding weight and making me go up in singles. Man that was brutal!

Snatch
50/2-3x didn't count...about 10-12 sets. Some sets were two snatches and a drop snatch. Some sets where just two snatche and a sit in the hole. Mixed it up.

60kg (132lb)/2x3

10kg under my best of 70kg. All he wanted me to do was go with in 10kgs and really work the speed and form. Today these felt easy as hell. I am getting faster. I think I will open with this next week or maybe 65kg.

Clean and Jerk
60kg (132lb)/2x didn't count...about 10-12 sets.

then we started going up..

70kg (154lb)/1x5
80kg (176lb)/1x2
85kg (187lb)/1x1
90kg (198lb)/1x1
95kg (209lb)/1x1
100kg (220lb)/0x1 (missed off my chest....grr....coach said I had it. My grip was to tight and tense so it didn't allow my wrist flexability to relax my hand in the catch position.)

100kg (220lb)/1x1..........Friggin Smoked it! Personal best!. easy as hell.
105kg (231lb)/0x2....again. my grip was way to tight in the catch position. the bar was sitting on my chest but as I came out of my front squat my grip was so tight my elbows were up all the way and I lost it twice. Coach was like "that is a made lift right there. just relax the hand. throw on 107kg and take it again.")

107kg (235.4lb)/0x2....same thing. lost it off the chest coming up because my grip was to tense on the bar. I friggin ripped it up. I can hit this weight. I know it.

Coach said i missed those because not only was my grip tight but I did a ton of work. he thinks I should open with 100kg next week and the hit 110kg after that.

Dude, those are some sweet numbers you're putting up...don't know why you are so hard on yourself.

i'm sure you can smoke 107 like nothing with lots of drilling of those lifts. watching that shit on sat really made me realize how complicated weightlifting is and that you can just make one tiny mistake and fuck the lift up bad. you definitely have the power/strength to throw those weights up there, you just need to work on the little things that can only come with practice. give it some time and you'll be clean and jerking in the 300's in no time.

Rocco - dude, they moved my computer at work so i can't go online as much anymore, plus i had some girl problems which fucked me up and put me into a slump (i tend to be like that, one bad event in my life and everything goes down the shitter). so for a while i was barely lifting, not dieting at all, went back to smoking cigarettes and lots and lots of pot, drinking etc. thank god this last one was only for a period of a couple of weeks, i started talking to Pat again and got back on track (he always comes through like that, lol). so i dunno, i'm thinking of starting another journal on here but i don't know how well i'll be able to maintain. i'm probably gonna start another one because its just easy to keep track of your progress electronically. thanks for asking though, didn't think anyone even realized i stopped, lol.

oh and about the comp, i believe the one Pat found for me was in november. if it is in november i'm gonna try and enter it. hopefully my dead will be in the mid to high 400's in these next 3 weeks that i'll be training it. My bench is shit as usual so i'll probably just press up like 245 or something so i can get my total a bit higher.

Rocco32 · 08-01-2005, 11:58 AM

Nice to hear from you Yan, your one of the journals I always kept track of even if I didn't post a lot. Glad your doing better, your lucky to have a friend like Patrick

If you have any info on the powerlifting meet let me know, maybe I'll come do it also. And yeah, start another journal so I don't whore Pat's up

**P-funk** · 08-01-2005, 08:55 PM

thanks yan and rocco.

Been stuck in jury duty all friggin day. grrrr.

Cold Iron · 08-01-2005, 10:19 PM

Hey Mr.Funk, good luck in your comp.

Pat, I remember a couple posts you wrote on strengthening the lower back and you said hyper-extensions and goodmornings actually make it worse. What was it that you recommended again?

**P-funk** · 08-02-2005, 03:47 AM

Quote:

Originally Posted by Cold Iron

Hey Mr.Funk, good luck in your comp.

Pat, I remember a couple posts you wrote on strengthening the lower back and you said hyper-extensions and goodmornings actually make it worse. What was it that you recommended again?

I like both hypers and good mornings. Training abs is good too. Any core work will help. Ofcourse squats and deadlifts are big time as well.

**P-funk** · 08-02-2005, 03:37 PM

8/2/05

light workout. contest week

warm up- active

snatch
105/2x7
115/2x3

clean and jerk
135/2x7
155/2x3

olympic front squat
225/2x6

ext. shoulder rotation

stretch

nice and easy.

07-28-2005, 12:25 PM	#423
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	7/28/05 moderate cardio- 35min- arc trainer abs/core mobility exercises BW before workout= 173.5 BW after workout= 170
	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

07-29-2005, 02:25 PM	#424
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	7/29/05 warm up -2min bike -back squat went light today (under 70% and just worked on speed and form). Worked out with a friend so it was you go I go on everything. Everything was from the floor: power snatch 110/2 (followed by one drop snatch)x7 rep scheme was 2 snatches and then one drop snatch and hold in the hole for 6sec. power clean and jerk 130/1 150/2x7 mixed it up between split jerk and power jerk olympic front squat 225/2 245/2x3 easy. good speed. deep as hell. standing overhead BB press 165/5 170/5 135/9 chin ups Did a pyramid. You go I go rest interval. each set you add a rep until you can't go up anymore. then you go back down: set: 1-2-3-4-5-6-7-8-9-10-11-12-13 reps 1-2-3-4-5-6-7-6-5- 4- 3- 2- 1= 49 total reps. you go I go fashion and this just about killed us at the end of a workout. grip work: coc#1 for time to failure: 30sec (right) 23 sec (left) coc trainer/15x1 Done.
	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

07-29-2005, 03:12 PM	#430
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	never read there stuff. what do you mean upper lower? total body woorkouts? No speed work?
	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

07-29-2005, 05:26 PM	#432
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,800 Photos: 35
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

07-31-2005, 02:32 PM	#434
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	7/31/05 Well I am happy! I don't have to diet anymore! my coach asked me today what I was weighing and I told him 174. I said I need to drop the last 4lbs to be in the 77kg class next sunday. he said screw it. Lift with the 86kg class. He said this meet isn't about winning or beating any records. It is just about getting comfortable with the o-lifts in a competition setting. Plus, the heavier guys lift later in the day so I get to lift with them. So I can stop dieting...yay! Onto the workout..... One more week until the meet. This week will be really really light and easy though and lots of stretching. Did a ton of work today. Coach had be hitting rep after rep. Working on speed and sitting and getting down. After I did about 15-20reps in each lift he started adding weight and making me go up in singles. Man that was brutal! Snatch 50/2-3x didn't count...about 10-12 sets. Some sets were two snatches and a drop snatch. Some sets where just two snatche and a sit in the hole. Mixed it up. 60kg (132lb)/2x3 10kg under my best of 70kg. All he wanted me to do was go with in 10kgs and really work the speed and form. Today these felt easy as hell. I am getting faster. I think I will open with this next week or maybe 65kg. Clean and Jerk 60kg (132lb)/2x didn't count...about 10-12 sets. then we started going up.. 70kg (154lb)/1x5 80kg (176lb)/1x2 85kg (187lb)/1x1 90kg (198lb)/1x1 95kg (209lb)/1x1 100kg (220lb)/0x1 (missed off my chest....grr....coach said I had it. My grip was to tight and tense so it didn't allow my wrist flexability to relax my hand in the catch position.) 100kg (220lb)/1x1..........Friggin Smoked it! Personal best!. easy as hell. 105kg (231lb)/0x2....again. my grip was way to tight in the catch position. the bar was sitting on my chest but as I came out of my front squat my grip was so tight my elbows were up all the way and I lost it twice. Coach was like "that is a made lift right there. just relax the hand. throw on 107kg and take it again.") 107kg (235.4lb)/0x2....same thing. lost it off the chest coming up because my grip was to tense on the bar. I friggin ripped it up. I can hit this weight. I know it. Coach said i missed those because not only was my grip tight but I did a ton of work. he thinks I should open with 100kg next week and the hit 110kg after that.
	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

07-29-2005, 02:48 PM	#427
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	Nice front squats.

07-31-2005, 04:36 PM	#435
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Good luck next Sunday Funky! No more dieting??! LUCKY BASTARD!!! LOL

08-01-2005, 11:06 AM	#437
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Good luck Patrick, your going to do great!!!! We're competing on the same day Yanick- why aren't you updating your journal and when is your competition?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-01-2005, 11:58 AM	#439
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Nice to hear from you Yan, your one of the journals I always kept track of even if I didn't post a lot. Glad your doing better, your lucky to have a friend like Patrick If you have any info on the powerlifting meet let me know, maybe I'll come do it also. And yeah, start another journal so I don't whore Pat's up
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-01-2005, 08:55 PM	#440
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	thanks yan and rocco. Been stuck in jury duty all friggin day. grrrr.
	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

08-01-2005, 10:19 PM	#441
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	Hey Mr.Funk, good luck in your comp. Pat, I remember a couple posts you wrote on strengthening the lower back and you said hyper-extensions and goodmornings actually make it worse. What was it that you recommended again?

08-02-2005, 03:37 PM	#443
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	8/2/05 light workout. contest week warm up- active snatch 105/2x7 115/2x3 clean and jerk 135/2x7 155/2x3 olympic front squat 225/2x6 ext. shoulder rotation stretch nice and easy. Last edited by P-funk : 08-02-2005 at 03:56 PM.
	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

08-02-2005, 04:53 PM	#444
The Monkey Man Magical Apelikemenace Elite Member