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

Originally Posted by P-funk

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

Hmmmmm

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

my thread

6/13/05

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

day 1
snatch
clean pull
front squat

day 2
clean
snatch pull
RDL

day 3
Jerks (or clean and jerks)
Squats


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


So here is day 1

warm up
5min bike
active stretching

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

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

clean pulls
215/4x4

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

spread eagle sit ups
BW + 15/10x3

stretching

Originally Posted by P-funk

clean pulls
215/4x4

Nice cleans.

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

Originally Posted by ihateschoolmt

Nice cleans.

not cleans man. Just clean pulls today. Just the shruging (pulling) movement from the floor. it is an aux. lift.

Arch- thanks bro.

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

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

She was very pleasant the rest of the session.

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

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

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

Originally Posted by shiznit2169

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

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

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

6/14/05

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

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

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

wow, this really fried my grip out.

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

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

BB curls
RI= 45sec
115/4x3

CG bench press
RI= 45sec
225/4x2

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

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

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

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

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

ext. cable rotation (shoulder)- 3 sets

stretch.

Originally Posted by P-funk

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

I need a heavier girl friend to do this.

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

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

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

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

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

Originally Posted by shiznit2169

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

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

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

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

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


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

Originally Posted by P-funk

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

I guess I'd better take my camera to work in the next few days, yeah?

Originally Posted by GoalGetter

I guess I'd better take my camera to work in the next few days, yeah?

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

Originally Posted by shiznit2169

there a site where they have pictures/videos of all different kinds of olympic lifts

http://www.exrx.net/WeightTraining/Weightlifting.html

Originally Posted by P-funk

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

GG you need to record all the crazy stuff both of you are doing,

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

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

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

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

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

LOL! Were people starring? I know I would be.

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

Originally Posted by P-funk

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

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

Hey, P, you ever do 'mad dogs'? Those blow.

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

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

Originally Posted by shiznit2169

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

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

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

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

Originally Posted by hu1k

Hey, P, you ever do 'mad dogs'? Those blow.

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

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

thanks....

Don't know what mad dogs are??

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

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

Originally Posted by hu1k

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

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

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

6/16/05

warm up
5min bike
active stretching

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

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

snatch pulls
135/3x5

squat
275/4x4

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

WG pull up
BW/10x3

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

stretching

Felt like a good workout...

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