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

JerseyDevil · 06-07-2005, 04:25 AM

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

"Db scaption". That sounds like it would hurt

.

Rocco32 · 06-07-2005, 05:41 AM

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

**P-funk** · 06-07-2005, 10:17 AM

6/7/05

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

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

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

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

cooldown
-arc trainer- 3min
-stretching

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

Triple Threat · 06-07-2005, 10:23 AM

Quote:

Originally Posted by Rocco32

it may be a bit over my head !

Probably over mine as well, but we might even learn something.

**P-funk** · 06-07-2005, 10:28 AM

Quote:

Originally Posted by CaptainDeadlift

Probably over mine as well, but we might even learn something.

lol, it is over my head.

The Monkey Man · 06-07-2005, 11:46 AM

Quote:

Originally Posted by P-funk

6/7/05
a) push ups- tempo= 3/2/1- BW/15 <----?
b) chinups- tempo= 1/0/1- BW/10 <----?

Can U esplain the tempo SEQ please?

**P-funk** · 06-07-2005, 12:16 PM

the tempo is eccentric/static/concentric.

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

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

The Monkey Man · 06-07-2005, 12:35 PM

Gracias!!

**P-funk** · 06-08-2005, 01:09 PM

6/8/05

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

warn up:
bike- 5min

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

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

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

COC#1/10sec hold x 3

plate pinch grip flips
25/6x3

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

stretching

**P-funk** · 06-08-2005, 02:48 PM

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

The Monkey Man · 06-08-2005, 02:52 PM

Triple Threat · 06-08-2005, 03:00 PM

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

M.J.H. · 06-08-2005, 03:08 PM

Good luck bro!

**P-funk** · 06-08-2005, 03:09 PM

Quote:

Originally Posted by CaptainDeadlift

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

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

thanks monstar.

pyro · 06-08-2005, 09:18 PM

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

**P-funk** · 06-09-2005, 11:25 AM

thanks man, I'll let ya know.

**P-funk** · 06-09-2005, 11:27 AM

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

**IainDaniel** · 06-09-2005, 11:32 AM

Man I feel Like I am prying into something top secret

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

**Dale Mabry** · 06-09-2005, 11:34 AM

Those 1-legged PNFs must be hard as shit.

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

**P-funk** · 06-09-2005, 11:59 AM

Quote:

Originally Posted by IainDaniel

Man I feel Like I am prying into something top secret

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

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

Quote:

Those 1-legged PNFs must be hard as shit.

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

yeah, the PNFs are killer. You really feel them in the oblqiues and on one leg the calves are just screaming.

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

**Dale Mabry** · 06-09-2005, 01:10 PM

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

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

**P-funk** · 06-10-2005, 01:06 PM

6/10/05

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

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

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

standing overhead BB press
135/12, 10, 8

just went light for reps today.

snatch grip RDL
225/8x3

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

wg pull ups
bw/10x3

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

lying DB external rotation
5/12x3

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

stability ball reverse hypers
BW/12x3

cool down
arc trainer- 5min
stretching

Rocco32 · 06-10-2005, 04:19 PM

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

**P-funk** · 06-10-2005, 08:08 PM

Quote:

Originally Posted by Rocco32

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

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

**Dale Mabry** · 06-10-2005, 11:26 PM

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

06-07-2005, 05:41 AM	#32
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Awesome journal Patrick, though it may be a bit over my head LOL. Good luck with this transition!!!
	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...

06-07-2005, 10:17 AM	#33
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	6/7/05 warm up stairmill- level 6: 5min SMF- ITB; calf circut: RI= 60sec sets= 3x's through a) push ups- tempo= 3/2/1- BW/15 b) chinups- tempo= 1/0/1- BW/10 c) One arm DB PNF on one leg- tempo= 1/0/1- 10/10 d) stability ball YTA's- 12 reps superset RI= 60sec sets= 3 a) squat- tempo= 1/3/1- 225/8 b) single leg DB SLDL (DB in opposite hand of balancing leg)- tempo= 1/0/1- 10/8 core: planks RI= 5sec BW/30sec x 4 cooldown -arc trainer- 3min -stretching felt good to lift again even if it was only light weight. The first two sets of squats were tough in the hole since i haven't really squated for about 2 weeks. The 3rd sets was easy peasy and I was back to normal. Was squating high bar and narrow stance, very olympic style.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-07-2005, 12:16 PM	#37
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	the tempo is eccentric/static/concentric. for a push up it was down to a 3 count/hold for 2 at the bottom/up. for chinups 1/0/1 would be down for a 1 count/no pause/up for 1. basically just a normal rep.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-07-2005, 12:35 PM	#38
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,666 Photos: 34	Gracias!!
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

06-08-2005, 01:09 PM	#39
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	6/8/05 very light workout today. Just some form work. Worked on moving. warn up: bike- 5min hang clean (2 reps froma high position; 2 reps from a low position) 65/4x4 85/4x3 (add one power jerk after the last rep of each set) 105/4x3 (add one power jerk after the last rep of each set) snatch drops 45/4x2 65/4x2 85/4x2 high snatch pulls 85/3x2 105/3x2 125/3x2 COC#1/10sec hold x 3 plate pinch grip flips 25/6x3 jump rope intervals RI= 60sec 60sec interval x 5 stretching
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-07-2005, 04:25 AM	#31
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Good luck on the new endeavor Patrick. Also, just wanted to say you did a fantastic job in the contest, and you should be proud of being natural and going up against the 'chemically enhanced' brigade. "Db scaption". That sounds like it would hurt .

06-08-2005, 02:48 PM	#40
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Oh crap. I just woke up from a nap and (even though it was light I haven't don't these lifts in a few weeks because of the contest) I am so friggin sore from today's workout. It hurts to move. Ugh, I want to throw up. My hamstrings and arms are just on fire.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-08-2005, 02:52 PM	#41
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,666 Photos: 34
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

06-08-2005, 03:00 PM	#42
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	That didn't take long. How many hours ago was the workout? Tell GG you need a massage!

06-08-2005, 03:08 PM	#43
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Good luck bro!
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

06-08-2005, 09:18 PM	#45
pyro Registered User Join Date: May 2005 Posts: 50	Good luck Pat.... If you need any tips, just email me
pyro Registered User Join Date: May 2005 Posts: 50

06-09-2005, 11:25 AM	#46
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	thanks man, I'll let ya know.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-09-2005, 11:27 AM	#47
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Was supposed to workout today but skipped it because i am so damn sore! This is why people only train the olympic lifts 2-3 days per week usually. I am blowen out. Plus, I have a stomach virus and seem to have gotten a bit sick. Tomorrow I will do snatches, clean assistance work and a few things that I was scheduled to do today. My program will start monday.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-09-2005, 11:32 AM	#48
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,633	Man I feel Like I am prying into something top secret So will your program be similar to Ivy's? With the acception of throwing in some olympic lifts?
	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

06-09-2005, 11:34 AM	#49
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Those 1-legged PNFs must be hard as shit. I hear ya on the soreness factor, I used very light wights this week trying to get back into it a little more and my shit is still sore. I worked out yesterday and my hips are still sore from the cleans/spidermans. I did get to full speed on 2 sprints. Stopping isn't as easy as you would think.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-09-2005, 01:10 PM	#51
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	Yeah, I get really sore in my middle trap/rhomboids from the cleans. I also noticed that both iliopsoas muscles seem to be sore 2 days after cleans. Amazing how such a light weight can invoke soreness. after bench throws my shoulders are on fire and sore for 3 days.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-10-2005, 01:06 PM	#52
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	6/10/05 warm up rower- 5min jump squat to stabalization; tempo= 0/3/X- BW/12x2 multi-planer lunges- bw/10 lunges in each plane x 2 overhead squating with an empty bar workout hang snatch (each set was performed with 2 reps from a high hang followed by 2 reps from a low hang position) 45/3 (warm up) 65/4x2 75/4x2 85/4x2 still going light today. Snatch is my worst lift. I am to hot and cold with this lift. Sometimes I can just stick the form and then the next rep might be crap. I need to keep working on it. Also, since i am not benching anymore that will help interms of flexability. Next week when I start my real routine I will intrioduce some yoga poses in to try and loosen up as well. standing overhead BB press 135/12, 10, 8 just went light for reps today. snatch grip RDL 225/8x3 Damn! If anyone wants to really work their grip strength and forearms do snatch grip deadlifts. This is so hard to hold. Even with light weight like 225 it was killing me by the 8th rep. I will keep doing these to work on my grip. wg pull ups bw/10x3 cg cable row plate#10/12 plate#12/10 lying DB external rotation 5/12x3 core decline situps with med. ball throw 15lb med. ball/20x3 stability ball reverse hypers BW/12x3 cool down arc trainer- 5min stretching
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-10-2005, 04:19 PM	#53
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Damn, that is intense looking w/o even if it is light for you. How long is it taking you?
	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...

06-10-2005, 11:26 PM	#55
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,845 Photos: 10	The loosening is the worst part. You know you can throw the weight, but ROM is fucked because you haven't taken flexibility seriously enough. And by you I mean me. My back is so flexible, but shoulder and forearms are about as flexible as the Bush administration is wit teh gheys.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-11-2005, 05:27 AM	#56
P-funk Patrick Super Moderato