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

GoalGetter · 06-21-2005, 03:35 AM

Quote:

Originally Posted by P-funk

I don't have a picture of the machine no, sorry. It is just a cardio rowing machine.

Here you go: http://www.concept2.com/05/default.asp?bhcp=1

**Dale Mabry** · 06-21-2005, 05:22 AM

We used to have a cool one at my college that had a computer screen and you could compete against the computer in a race.

GoalGetter · 06-21-2005, 05:41 AM

Quote:

Originally Posted by Dale Mabry

We used to have a cool one at my college that had a computer screen and you could compete against the computer in a race.

I think you can do that with this one... it's a black and white LCD screen, and there are a bunch of different things you can do with it. One of them i THINK was race against the computer, but i never really play with the features other than the intervals and meter dashes.

The Monkey Man · 06-21-2005, 06:19 AM

Quote:

Originally Posted by GoalGetter

I think you can do that with this one... it's a black and white LCD screen, and there are a bunch of different things you can do with it. One of them i THINK was race against the computer, but i never really play with the features other than the intervals and meter dashes.

We have both @ my gym

I hit them pretty hard before going WW-rafting

**Dale Mabry** · 06-21-2005, 06:29 AM

The one I am referring to has a 17" display and you actually watch the race. Most of the fan ones have a pacer, I just thought it was cool to have an actual opponent. I used to be able to go 30 minutes on that one, I get bored looking at a fan, though.

shiznit2169 · 06-21-2005, 09:20 AM

thanks GG. Unfortunatley, my gym does not have that but it looks like a great cardio exercise. I wish i could use it.

**P-funk** · 06-21-2005, 09:43 AM

Quote:

Originally Posted by shiznit2169

thanks GG. Unfortunatley, my gym does not have that but it looks like a great cardio exercise. I wish i could use it.

Dude, it is friggin brutal. I love to sprint on it. It is killer.

**P-funk** · 06-22-2005, 12:57 PM

6/22/05

Clean assistance day.

Okay, so sunday was my snatch/clean day where I perform both lifts in the same session at a higher intensity. This day is devoted to working on my clean. The weight is much lighter to allow me to focus on bar speed and form. The other work out will be a snatch assistance day.

warm up- 5min bike; active stretching

cleans
165/3x10

ugh, this weight was to light I think. It flyes when I touch it. It is almost harder to keep the form with a light weight for me since I don't have to shrug myself under the bar to get it to my shoulders. We had no rest intervals. You go I go with my partner. We blew through these like nothing. Really, tired me out.

clean pulls
205/3x5

worked on my pulling. again no rest intervals. Counting the cleans we had performed a total of 45 reps in a little under 30min between the two of us. that is a good amount of volume.

back squat (ass to the floor)
315/2
325/2
335/1
345/1
315/3

felt good to have weight on my back again. this was he first time I backed squated heavy in about 4 weeks since my bbing contest. My depth was great and the weight felt good despite me being really fatigued from all the stuff that came before it.

stability ball sit ups with med. ball overhead pass
6lb med ball/15x1
15lb med ball/15x2

Bike- 10min
stretch

in other news.....

-Read a great article on cardiovascular/aerobic training for the strength athlete in the latest edition of Milo.

-Appetite is still off the charts. I can't get enough food.

-BW is slowly on the rise since the contest. I was 179lbs today. I think I will camp out between 180-185. That is a comfortable weight for me as I can still be explosive and fast and I am just as strong now as I was when I was 195 so I don't know that the extra 10-15lbs is really neccessary. Although, it does make me look bigger. However, from all the olympic lifts and pulling I am doing my traps and upper back are growing like mad. My traps look like they have growen traps on top of them, so that is cool.

soxmuscle · 06-22-2005, 01:04 PM

Your appetite is off the charts too? For whatever reason I am never hungry this summer. What are reasons for it?

fUnc17 · 06-22-2005, 01:05 PM

damn. traps on traps, i want some. good w/o

largepkg · 06-22-2005, 01:05 PM

Quote:

Originally Posted by P-funk

6/22/05

Clean assistance day.

Okay, so sunday was my snatch/clean day where I perform both lifts in the same session at a higher intensity. This day is devoted to working on my clean. The weight is much lighter to allow me to focus on bar speed and form. The other work out will be a snatch assistance day.

warm up- 5min bike; active stretching

cleans
165/3x10

ugh, this weight was to light I think. It flyes when I touch it. It is almost harder to keep the form with a light weight for me since I don't have to shrug myself under the bar to get it to my shoulders. We had no rest intervals. You go I go with my partner. We blew through these like nothing. Really, tired me out.

clean pulls
205/3x5

worked on my pulling. again no rest intervals. Counting the cleans we had performed a total of 45 reps in a little under 30min between the two of us. that is a good amount of volume.

back squat (ass to the floor)
315/2
325/2
335/1
345/1
315/3

felt good to have weight on my back again. this was he first time I backed squated heavy in about 4 weeks since my bbing contest. My depth was great and the weight felt good despite me being really fatigued from all the stuff that came before it.

stability ball sit ups with med. ball overhead pass
6lb med ball/15x1
15lb med ball/15x2

Bike- 10min
stretch

in other news.....

-Read a great article on cardiovascular/aerobic training for the strength athlete in the latest edition of Milo.

-Appetite is still off the charts. I can't get enough food.

-BW is slowly on the rise since the contest. I was 179lbs today. I think I will camp out between 180-185. That is a comfortable weight for me as I can still be explosive and fast and I am just as strong now as I was when I was 195 so I don't know that the extra 10-15lbs is really neccessary. Although, it does make me look bigger. However, from all the olympic lifts and pulling I am doing my traps and upper back are growing like mad. My traps look like they have growen traps on top of them, so that is cool.

P, what's the difference between the light cleans and the clean pulls. Specifically what's different about the motion?

**P-funk** · 06-22-2005, 01:05 PM

The main reason is just a fast metabolism augmented by the fact that I am coming off a 20 week diet (hypocaolric state) and my body wants to rebound and be fed to get back to some level of homeostasis.

soxmuscle · 06-22-2005, 01:08 PM

Interesting. Is there any reason in a case like mine?

**P-funk** · 06-22-2005, 01:08 PM

Quote:

Originally Posted by largepkg

P, what's the difference between the light cleans and the clean pulls. Specifically what's different about the motion?

well, cleans are just that....cleans. Bar on the floor and you pull it to the rack position (front squat position).

clean pulls are just the pull portion of the lift. bar on floor and you drive it up (deadlift it) to a full triple extension (ankle, knee, hip) and shrug hard and then stop the bar there and set it back down for another rep. They are supposed to be very explosive. Basically they help you work on the pull and the shrug of the lift and getting the bar from the floor to the power position faster.

**P-funk** · 06-22-2005, 01:08 PM

Quote:

Originally Posted by soxmuscle

Interesting. Is there any reason in a case like mine?

you have a tape worm called muscle.

soxmuscle · 06-22-2005, 01:09 PM

Quote:

Originally Posted by P-funk

you have a tape worm called muscle.

largepkg · 06-22-2005, 01:27 PM

Quote:

Originally Posted by P-funk

well, cleans are just that....cleans. Bar on the floor and you pull it to the rack position (front squat position).

clean pulls are just the pull portion of the lift. bar on floor and you drive it up (deadlift it) to a full triple extension (ankle, knee, hip) and shrug hard and then stop the bar there and set it back down for another rep. They are supposed to be very explosive. Basically they help you work on the pull and the shrug of the lift and getting the bar from the floor to the power position faster.

Thank you Sir!

I was cleaning 155lbs x 6 and I thought I was doing well. You're cleaning 165 x10 like it's nothing.

Of course I've only been doing cleans for 4 weeks now so hopefully they'll jump up quick.

largepkg · 06-22-2005, 01:29 PM

Also, when you do your clean do you bend a lot at the knees. Or is it just straight up and shrug the weight in one motion?

shiznit2169 · 06-22-2005, 02:23 PM

largepkg, pfunk will be putting up videos of himself doing olympic lifts soon (i hope)

Good workout by the way

**P-funk** · 06-22-2005, 04:14 PM

Largepkg- I am not doing 10 reps. I never do more than three reps on olympic lifts since I am working strength and power. The weight is very light as I am working on rate of force development. To make up the volume for such a small number of reps per sets I do around 7-10 sets total. Not following you on the bent knee thing?? I do a clean from the floor so ofcourse I have to bend my knees. I look just like I do when I deadlift except I am externally rotating at the elbows and leaning my chest over the bar more to get my shoulders infront of the bar to assist in getting a straight pull and not have the bar wind up out in front of my.

Shiznit- video is coming bro. trust me. maybe sunday I will get some footage for you.

largepkg · 06-23-2005, 08:58 AM

Quote:

Originally Posted by P-funk

Largepkg- I am not doing 10 reps. I never do more than three reps on olympic lifts since I am working strength and power. The weight is very light as I am working on rate of force development. To make up the volume for such a small number of reps per sets I do around 7-10 sets total. Not following you on the bent knee thing?? I do a clean from the floor so ofcourse I have to bend my knees. I look just like I do when I deadlift except I am externally rotating at the elbows and leaning my chest over the bar more to get my shoulders infront of the bar to assist in getting a straight pull and not have the bar wind up out in front of my.

Shiznit- video is coming bro. trust me. maybe sunday I will get some footage for you.

Sorry I wasn't clear on the bent knee question. I know you have to start with your knees bent but I was speaking on the transition to the front squat position. Example, when using really heavy weight you need to swing the bar up and drop down (bending the knees) to get the weight to the front squat position. I'm not sure if this type of lift is called something else.

**P-funk** · 06-23-2005, 10:26 AM

Quote:

Originally Posted by largepkg

Sorry I wasn't clear on the bent knee question. I know you have to start with your knees bent but I was speaking on the transition to the front squat position. Example, when using really heavy weight you need to swing the bar up and drop down (bending the knees) to get the weight to the front squat position. I'm not sure if this type of lift is called something else.

you shrug the bar and get underneath it. Yes, that is a squat. Do I bend my knees?? Ofcourse! How else would I get the weight up to a standing position? If the weight is heavy enough I have to good ass to the floor with my front squat. If the weight is light (like yesterdays workout) then there is no need for me to drop all the way down (all though occasionally I will jsut to work on form). Usually, when the weight is light I am just working on my speed through the power position.

**P-funk** · 06-23-2005, 10:29 AM

6/23/05

1.5mile run in the central park resivoir. Felt good. This was the first time I have run for a certain distance in a long long long time. Usually I would just do sprints but today I wanted to do some conditioning. I was at a 7min. mile pace. Not bad for someone that never runs.

largepkg · 06-23-2005, 11:14 AM

Quote:

Originally Posted by P-funk

you shrug the bar and get underneath it. Yes, that is a squat. Do I bend my knees?? Ofcourse! How else would I get the weight up to a standing position? If the weight is heavy enough I have to good ass to the floor with my front squat. If the weight is light (like yesterdays workout) then there is no need for me to drop all the way down (all though occasionally I will jsut to work on form). Usually, when the weight is light I am just working on my speed through the power position.

I figured that. I haven't been doing that. I've been bringing the weight up in one motion without dropping to a squat position!

Now I know why it's so damn hard to increase weight. I never see anyone doing these types of lifts at my gym, so I don't have a good example to follow.

shiznit2169 · 06-23-2005, 12:53 PM

i tried doing long distance running around my town one day, i did about half a mile and started getting bad cramps. From there on, i was jogging/walking off and on. It was harder than i thought.

06-21-2005, 05:22 AM	#122
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	We used to have a cool one at my college that had a computer screen and you could compete against the computer in a race.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-21-2005, 06:29 AM	#125
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,844 Photos: 10	The one I am referring to has a 17" display and you actually watch the race. Most of the fan ones have a pacer, I just thought it was cool to have an actual opponent. I used to be able to go 30 minutes on that one, I get bored looking at a fan, though.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

06-21-2005, 09:20 AM	#126
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	thanks GG. Unfortunatley, my gym does not have that but it looks like a great cardio exercise. I wish i could use it.
	My Journal

06-22-2005, 12:57 PM	#128
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	6/22/05 Clean assistance day. Okay, so sunday was my snatch/clean day where I perform both lifts in the same session at a higher intensity. This day is devoted to working on my clean. The weight is much lighter to allow me to focus on bar speed and form. The other work out will be a snatch assistance day. warm up- 5min bike; active stretching cleans 165/3x10 ugh, this weight was to light I think. It flyes when I touch it. It is almost harder to keep the form with a light weight for me since I don't have to shrug myself under the bar to get it to my shoulders. We had no rest intervals. You go I go with my partner. We blew through these like nothing. Really, tired me out. clean pulls 205/3x5 worked on my pulling. again no rest intervals. Counting the cleans we had performed a total of 45 reps in a little under 30min between the two of us. that is a good amount of volume. back squat (ass to the floor) 315/2 325/2 335/1 345/1 315/3 felt good to have weight on my back again. this was he first time I backed squated heavy in about 4 weeks since my bbing contest. My depth was great and the weight felt good despite me being really fatigued from all the stuff that came before it. stability ball sit ups with med. ball overhead pass 6lb med ball/15x1 15lb med ball/15x2 Bike- 10min stretch in other news..... -Read a great article on cardiovascular/aerobic training for the strength athlete in the latest edition of Milo. -Appetite is still off the charts. I can't get enough food. -BW is slowly on the rise since the contest. I was 179lbs today. I think I will camp out between 180-185. That is a comfortable weight for me as I can still be explosive and fast and I am just as strong now as I was when I was 195 so I don't know that the extra 10-15lbs is really neccessary. Although, it does make me look bigger. However, from all the olympic lifts and pulling I am doing my traps and upper back are growing like mad. My traps look like they have growen traps on top of them, so that is cool.
	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

06-22-2005, 01:04 PM	#129
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	Your appetite is off the charts too? For whatever reason I am never hungry this summer. What are reasons for it?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-22-2005, 01:05 PM	#130
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	damn. traps on traps, i want some. good w/o
	Athletic Strength & Movement blog Strength Edge

06-22-2005, 01:05 PM	#132
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	The main reason is just a fast metabolism augmented by the fact that I am coming off a 20 week diet (hypocaolric state) and my body wants to rebound and be fed to get back to some level of homeostasis.
	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

06-22-2005, 01:08 PM	#133
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	Interesting. Is there any reason in a case like mine?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

06-22-2005, 01:29 PM	#138
largepkg Senior Fucknut Join Date: Jun 2004 Location: S FLA Posts: 3,044 Photos: 2	Also, when you do your clean do you bend a lot at the knees. Or is it just straight up and shrug the weight in one motion?

06-22-2005, 02:23 PM	#139
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	largepkg, pfunk will be putting up videos of himself doing olympic lifts soon (i hope) Good workout by the way
	My Journal

06-22-2005, 04:14 PM	#140
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Largepkg- I am not doing 10 reps. I never do more than three reps on olympic lifts since I am working strength and power. The weight is very light as I am working on rate of force development. To make up the volume for such a small number of reps per sets I do around 7-10 sets total. Not following you on the bent knee thing?? I do a clean from the floor so ofcourse I have to bend my knees. I look just like I do when I deadlift except I am externally rotating at the elbows and leaning my chest over the bar more to get my shoulders infront of the bar to assist in getting a straight pull and not have the bar wind up out in front of my. Shiznit- video is coming bro. trust me. maybe sunday I will get some footage for you.
	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

06-23-2005, 10:29 AM	#143
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	6/23/05 1.5mile run in the central park resivoir. Felt good. This was the first time I have run for a certain distance in a long long long time. Usually I would just do sprints but today I wanted to do some conditioning. I was at a 7min. mile pace. Not bad for someone that never runs.
	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

06-23-2005, 12:53 PM	#145
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,074 Photos: 1	i tried doing long distance running around my town one day, i did about half a mile and started getting bad cramps. From there on, i was jogging/walking off and on. It was harder than i thought.