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

**IainDaniel** · 06-24-2005, 08:29 AM

HAHAHAHAHA

**P-funk** · 06-24-2005, 02:30 PM

Quote:

Originally Posted by IainDaniel

HAHAHAHAHA

what the hell are you laughing at?

**P-funk** · 06-24-2005, 02:34 PM

6/24/05

snatch assistance/technique day

Worked with lighter weights and hammered the form today.

warm up
5min bike
active stretching

snatch
105/3x10

one set (I think number 6) was pretty sloppy. The others felt okay. The weight is really light so it flyes up there.

snatch pulls
135/3x5

felt good. really explosive into triple extensin and shrug today.

snatch grip RDL
225/8x3

love this exercise. the grip difficulty is my favorite part.

behind the neck snatch grip press
85/10x3

some light behind the neck pressing to loosen up the external rotators

stability ball YTAs
10 reps x 3 sets

stability ball hypers
BW/10x2

coc#1/6x3

stretching

**IainDaniel** · 06-24-2005, 03:01 PM

Quote:

Originally Posted by P-funk

what the hell are you laughing at?

You Two

It was pretty funny

shiznit2169 · 06-24-2005, 09:26 PM

clean and jerk, snatch, snatch pulls, snatch grip RDL, behind the neck snatch grip press, and every other olympic lift you do...i EXPECT all of them performed on video so i can have a freakin clue how each one is performed.

p, i need to work on my grip. My deads, BB rows, and every other exercise has been going up..especially deads but my grip is preventing me from doing it. I tried to do 335 today on the deads, got it up off the floor but my grip failed and it slipped off. I was wondering if you could give me any tips to improve my grip.

ihateschoolmt · 06-24-2005, 09:35 PM

Good work out P. How many weeks until the contest?

PreMier · 06-24-2005, 09:38 PM

Grippers, static holds(BB/DB), square bar pullups, towell pullups, plate pinches, farmer walks

ihateschoolmt · 06-24-2005, 09:42 PM

Quote:

Originally Posted by PreMier

towell pullups

Those are way harder than I though they would be.

shiznit2169 · 06-24-2005, 09:42 PM

ay ay captain!

explain how towel pullups are done

PreMier · 06-24-2005, 09:44 PM

Get 2 towells and throw them over a pullup bar. Grab onto them(one with each hand) and do pullups. If its too easy, do 2 towells per hand.

**P-funk** · 06-24-2005, 09:46 PM

Quote:

Originally Posted by shiznit2169

clean and jerk, snatch, snatch pulls, snatch grip RDL, behind the neck snatch grip press, and every other olympic lift you do...i EXPECT all of them performed on video so i can have a freakin clue how each one is performed.

p, i need to work on my grip. My deads, BB rows, and every other exercise has been going up..especially deads but my grip is preventing me from doing it. I tried to do 335 today on the deads, got it up off the floor but my grip failed and it slipped off. I was wondering if you could give me any tips to improve my grip.

Well, sunday is the day when I perform my snatches and clean and jerks at a higher intensity then I do during the week when I am working on technique. So I am not going to do any presses or anything like that. The snatch grip presses are just behind the neck shoulder presses with a snatch grip (arms wide out). I unrack the bar on my shoulder like I am doing a squat and then I just press it from there.

For grip, everything Jake said is everything I do.

Other than that just keep deadlifting and shrugging heavy weight. Even if you have to do less reps and more sets. Here is one thing that helped me:

say you can shrug 315 for 5 reps until your grip gives out. Instead of going all out try doing 315 for only 2-3 reps but do a whole bunch of sets (even 8-10). Set your rest interval at 30sec to start. Each week try to either add a rep to each set or decrease the rest interval by 5sec. Aftera few weeks you should have a pretty decent 315 shrug and a much stronger grip to boot.

ihateschoolmt · 06-24-2005, 09:47 PM

Quote:

Originally Posted by PreMier

Get 2 towells and throw them over a pullup bar. Grab onto them(one with each hand) and do pullups. If its too easy, do 2 towells per hand.

You can also wrap a big towel around the bar.

PreMier · 06-24-2005, 09:47 PM

Get online you jerk, I have to send you something!

**P-funk** · 06-24-2005, 09:48 PM

Quote:

Originally Posted by ihateschoolmt

Good work out P. How many weeks until the contest?

5 weeks....I think...lol. I am still in the volume loading phase of my training, as you can tell by the high number of reps I am doing in my technique workouts, since I got a late start because of the BBing contest. In a week or two I am going to up the intensity of my technique lifts and lower the volume and frequency (only training the lifts 2x's per week) and try and go for max effort lifts at about 85-90% intensity.

**P-funk** · 06-24-2005, 09:52 PM

for the towel push ups you can do them two ways. You can take the towels (I prefer two towels) and wrap them around the bar and do pull ups (or wrap them around the bar and do curls or anyother lift). John Brookfield calls this soft bar lifting. Or you can take the towel and places it over the bar so that the ends hang down. Wrap duck tape around the ends to secure them together. Do this for two towels, one for each hand. Perform your pull ups hanging on the towel ends. that is really hard.

ihateschoolmt · 06-24-2005, 09:54 PM

Quote:

Originally Posted by P-funk

(only training the lifts 2x's per week)

Are you only going to work out twice a week or are you going to break it up?

**P-funk** · 06-24-2005, 10:07 PM

Quote:

Originally Posted by ihateschoolmt

Are you only going to work out twice a week or are you going to break it up?

I will probably just do my snatches and clean and jerks both on the same day twice a week. the third day i will just do general strength stuff probably just for upper body and some shoulder work.

shiznit2169 · 06-24-2005, 10:57 PM

so, do i take a small cloth towel (used for washing your face) or a big towel (like u use after you swim or take a shower) and wrap it around completely and perform the pullups or just wrap it so that the ends hang off?

ihateschoolmt · 06-25-2005, 01:00 AM

Quote:

Originally Posted by shiznit2169

so, do i take a small cloth towel (used for washing your face) or a big towel (like u use after you swim or take a shower) and wrap it around completely and perform the pullups or just wrap it so that the ends hang off?

Use the towels you use to dry off with after a shower to wrap around the bar. Use hand towels to drape over the bar as handles. the handles are harder, I can only do 9 of those. The others a can do around 13 with one towel around it.

**P-funk** · 06-25-2005, 12:38 PM

6/25/05

3 miles on the rower. did it in 20:02

ihateschoolmt · 06-25-2005, 12:53 PM

That's a pretty good 5k for someone who doesn't run.

**P-funk** · 06-25-2005, 12:58 PM

Quote:

Originally Posted by ihateschoolmt

That's a pretty good 5k for someone who doesn't run.

lol, I didn't run. I did it on the rowing machine. I wont run that far. Running for distance like that kills my hips, knees and back. But the rower is non impact and is absolutly awesome. I don't mind running sprits outside though (hate the treadmill).

ihateschoolmt · 06-25-2005, 01:24 PM

Quote:

Originally Posted by P-funk

lol, I didn't run. I did it on the rowing machine.

shiznit2169 · 06-26-2005, 09:53 AM

p-funk, dont forget the videos!

**P-funk** · 06-26-2005, 01:54 PM

6/25/05

warm up- 5min bike, active stretching.

snatch
115/2
135/2x2

hit a personal best in the snatch. It wasn't pretty. My form was all over the place. I need to work on it more. Also, it could have just been nervous and anxiousness. I couldn't even get a good set up position or drop down into the squat well. I had so much going through my head.

clean and Jerk
155/2
185/1
195/1
205/1

again, a personal best. again, form was shitty. just to much in my head.

olympic front squat
225/2
235/2
245/2
260/2
265/2

another personal best. the form on these was fine. I was able to stay strong despite all the stuff that came before.

stretch.

Man, the O-lifts are just so nerve racking. I keep practicing and practicing and I keep finding different parts I need to work on. it sucks. When I approach the bar I have so much in my head. Pull this way, shrug, drop down, lock your elbows out, quick feet, etc.....It is driving me nuts. When I get to the heavier weight I can just muscle it up there and not worry about it but the form is all over the place. With better form I can pull a lot more weight.

06-24-2005, 08:29 AM	#151
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	HAHAHAHAHA
	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

06-24-2005, 02:34 PM	#153
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	6/24/05 snatch assistance/technique day Worked with lighter weights and hammered the form today. warm up 5min bike active stretching snatch 105/3x10 one set (I think number 6) was pretty sloppy. The others felt okay. The weight is really light so it flyes up there. snatch pulls 135/3x5 felt good. really explosive into triple extensin and shrug today. snatch grip RDL 225/8x3 love this exercise. the grip difficulty is my favorite part. behind the neck snatch grip press 85/10x3 some light behind the neck pressing to loosen up the external rotators stability ball YTAs 10 reps x 3 sets stability ball hypers BW/10x2 coc#1/6x3 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

06-24-2005, 09:26 PM	#155
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	clean and jerk, snatch, snatch pulls, snatch grip RDL, behind the neck snatch grip press, and every other olympic lift you do...i EXPECT all of them performed on video so i can have a freakin clue how each one is performed. p, i need to work on my grip. My deads, BB rows, and every other exercise has been going up..especially deads but my grip is preventing me from doing it. I tried to do 335 today on the deads, got it up off the floor but my grip failed and it slipped off. I was wondering if you could give me any tips to improve my grip.
	My Journal

06-24-2005, 09:38 PM	#157
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Grippers, static holds(BB/DB), square bar pullups, towell pullups, plate pinches, farmer walks
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-24-2005, 09:42 PM	#159
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	ay ay captain! explain how towel pullups are done
	My Journal

06-24-2005, 09:35 PM	#156
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	Good work out P. How many weeks until the contest?

06-24-2005, 09:44 PM	#160
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Get 2 towells and throw them over a pullup bar. Grab onto them(one with each hand) and do pullups. If its too easy, do 2 towells per hand.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-24-2005, 09:47 PM	#163
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Get online you jerk, I have to send you something!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-24-2005, 09:52 PM	#165
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	for the towel push ups you can do them two ways. You can take the towels (I prefer two towels) and wrap them around the bar and do pull ups (or wrap them around the bar and do curls or anyother lift). John Brookfield calls this soft bar lifting. Or you can take the towel and places it over the bar so that the ends hang down. Wrap duck tape around the ends to secure them together. Do this for two towels, one for each hand. Perform your pull ups hanging on the towel ends. that is really hard.
	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

06-24-2005, 10:57 PM	#168
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	so, do i take a small cloth towel (used for washing your face) or a big towel (like u use after you swim or take a shower) and wrap it around completely and perform the pullups or just wrap it so that the ends hang off?
	My Journal

06-25-2005, 12:38 PM	#170
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	6/25/05 3 miles on the rower. did it in 20:02
	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

06-25-2005, 12:53 PM	#171
ihateschoolmt Senior Member Elite Member Join Date: Aug 2004 Location: North Carolina Posts: 3,796 Photos: 10	That's a pretty good 5k for someone who doesn't run.

06-26-2005, 09:53 AM	#174
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	p-funk, dont forget the videos!
	My Journal

06-26-2005, 01:54 PM	#175
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	6/25/05 warm up- 5min bike, active stretching. snatch 115/2 135/2x2 hit a personal best in the snatch. It wasn't pretty. My form was all over the place. I need to work on it more. Also, it could have just been nervous and anxiousness. I couldn't even get a good set up position or drop down into the squat well. I had so much going through my head. clean and Jerk 155/2 185/1 195/1 205/1 again, a personal best. again, form was shitty. just to much in my head. olympic front squat 225/2 235/2 245/2 260/2 265/2 another personal best. the form on these was fine. I was able to stay strong despite all the stuff that came before. stretch. Man, the O-lifts are just so nerve racking. I keep practicing and practicing and I keep finding different parts I need to work on. it sucks. When I approach the bar I have so much in my head. Pull this way, shrug, drop down, lock your elbows out, quick feet, etc.....It is driving me nuts. When I get to the heavier weight I can just muscle it up there and not worry about it but the form is all over the place. With better form I can pull a lot more weight.
	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

06-26-2005, 02:48 PM	#176
GSXR750 Senior Member Elite Member