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

**P-funk** · 06-11-2005, 03:44 PM

6/11/05

1 mile run. Wanted to go further but Ivonne's knee was bothering her. It was nice to run outside. I haven't run in a long time.

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.

The Monkey Man · 06-11-2005, 03:54 PM

Quote:

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

**P-funk** · 06-12-2005, 08:51 PM

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

my thread

**P-funk** · 06-13-2005, 02:58 PM

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

ihateschoolmt · 06-13-2005, 05:04 PM

Quote:

Originally Posted by P-funk

clean pulls
215/4x4

Nice cleans.

Archangel · 06-13-2005, 08:04 PM

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!!!

**P-funk** · 06-13-2005, 09:06 PM

Quote:

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.

shiznit2169 · 06-13-2005, 11:45 PM

Quote:

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"

PreMier · 06-14-2005, 01:04 AM

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

**P-funk** · 06-14-2005, 04:15 AM

Quote:

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..

**P-funk** · 06-14-2005, 02:35 PM

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.

Triple Threat · 06-14-2005, 02:56 PM

Quote:

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.

shiznit2169 · 06-14-2005, 03:07 PM

Quote:

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

**P-funk** · 06-14-2005, 03:19 PM

Quote:

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.

GoalGetter · 06-14-2005, 04:01 PM

Quote:

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?

**P-funk** · 06-14-2005, 04:03 PM

Quote:

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.

The Monkey Man · 06-14-2005, 04:06 PM

Quote:

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

The Monkey Man · 06-14-2005, 04:12 PM

Quote:

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

shiznit2169 · 06-14-2005, 08:07 PM

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?

Katia7 · 06-14-2005, 09:52 PM

Quote:

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.

PreMier · 06-14-2005, 10:16 PM

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

hu1k · 06-15-2005, 02:52 AM

Quote:

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.

**P-funk** · 06-15-2005, 04:17 AM

Quote:

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.

**P-funk** · 06-15-2005, 04:18 AM

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.

06-11-2005, 03:44 PM	#61
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	6/11/05 1 mile run. Wanted to go further but Ivonne's knee was bothering her. It was nice to run outside. I haven't run in a long time. 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.
	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

06-12-2005, 08:51 PM	#63
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	poster my contest pics from last week in my thread in the competition forum... my thread
	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

06-13-2005, 02:58 PM	#64
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	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
	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

06-13-2005, 08:04 PM	#66
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	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!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-14-2005, 01:04 AM	#69
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	I better subscribe to this just for the hell of it lol
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-14-2005, 02:35 PM	#71
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	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.
	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

06-14-2005, 08:07 PM	#79
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	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?
	My Journal

06-14-2005, 10:16 PM	#81
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Carry Yanick, he is heavier.. plus I bet he would get all dreamy in your arms hahahaha
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-15-2005, 04:18 AM	#84
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	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.
	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