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

Originally Posted by P-funk

All the dynamic stuff is mobility training that I did in my stretch session.

usually takes about 30min give or take.


I have done the split before but I haven't really lied it out. If you look back into my journal after my first contest I have a total body split where I did something similiar to this (but I think I broke up the upper and lower power exericses so I would do upper speed/lower strength and vice versa with a hypertrophy day.). it is in there somewhere lol. Not sure which journal. At any rate. I will be posting my new routine which is pretty similiar to what you would be trying to do except for the fact that I will be using olympic lifts and you will not.

Gotcha, when I get a chance I'll browse through your journals! I'm wondering too, the weeks I work night shift I can prob get in an extra w/o day to make it 4 and the weeks I work days keep it to 3 w/o days.

11/9/05

BW- 170.2

back to normal workouts. Again, just went light to let my body heal up. I actually felt some ab weakness when I was squatting in the part of my abs were the strains were. it was weird....lol. Will start a new program next week.



dynamic warm up- 3x's through; no rest; speed of reps increases each time through so the first time is controled and slower and by the third time through things are fast and more ballistic.

jumping jacks- 20
push ups- 15
lunges- 10 on each leg
BB shrug- 20
BW squat- 10
arm circles- 10 to front; 10 to to back
BB overhead press- 10 reps


snatch
warm ups
30kg/2x2
40kg/2x3
work set
50kg/2x3

each set was- first rep a slow pull from the the floor up to the scoop position. pause and then explode through the second pull. Second rep was a full movement.

clean and jerk
warm up
50kg/2x2
work set
60kg/2x3

*same rep sequence as snatches*

speed RDL (snatch grip)- 80kgs/5x4

olympic back squat
100kg/5
110kg/5
120kg/5
130kg/5

cg cable row- plate#12/10x3

45 degree hyper extensions- BW/25x3

stretch

felt good. I was surprised to see taht after not training for three weeks my timing in the o-lifts wasn't more off. I actually felt pretty in the groove despite the weight being light.

11/10/05

BW- 170.2

flexability training

gravity boots- 2 sets
SMF
static stretching

11/11/05

BW- 168.8

another light workout to get back into it. Next week will start a new program with more structure then this.

dynamic warm up circut
3x's through; no rest; rep speed increases each time through the circut

jumping jacks- 20
arm circles- 10 to the front, 10 to the back
push ups- 20
crunches- 20
Bw squat (1st time through); jump squat to stabalization (3count hold) 2nd
time through; jump squat third time through- 10 reps
BB shrug- 20
overhead BB press- 10


hang snatch
warm up
30kg/3x2
worksets
40kg/3x2
50kg/3x2

didn't feel to in the groove today for some reason. My timing was a little off.

hang clean (no jerk)
warm up
50kg/3x1
work set
60kg/3x4

these felt good today. fast pull and really good position into the hole.

jerks off the rack
60kg/3x1
70/3x2
80/3x1
90/3x1

felt good today

oylmpic front squat
225/3x2
245/3x2

felt good. cant' wait to start going heavy!

coc#1/5x3

coc trainer/15x3

decline crunch- 25 reps x 3 sets

stretch

look out! new journal coming with detailed training program. I am going nuts now! It is all out!!

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