fUnc: Mixin it up!

fUnc17 · 05-11-2006, 10:20 AM

Lower Strength/Upper Power

Deadlifts - 400/3, 400/1, 400/fail
Speed Bench - 155/8x2

assistance
1 legged leg press - 320/3x10
Pullups - bw/30 total (7 sets)
Overhead Press - 155/8, 145/8, 135/8 (should've done 140/3x8 will next week)
Alt DB curl - 30/3x12

Pretty poor workout. Extremely stressed out, I hate bitches. Anyway the fact that my deads sucked is probably due to my dieting, although I should probably revamp my diet because I shouldn't of lost that much strength that quickly... its amazing what one will do for the sake of cutting.

BW: 215

**P-funk** · 05-11-2006, 01:37 PM

nothing kills a workout like stress and diet......

relax man.

fUnc17 · 05-12-2006, 09:52 PM

Quote:

Originally Posted by P-funk

nothing kills a workout like stress and diet......

relax man.

Your right.. I think thats something we could all use more of. hot tub time, hahaha.

Brutus_G · 05-12-2006, 11:29 PM

Subscribes

Hey man good luck. I'm getting more and more interested in strength training and i think i could learn alot from you.

fUnc17 · 05-13-2006, 02:05 AM

Quote:

Originally Posted by Brutus_G

Subscribes

Hey man good luck. I'm getting more and more interested in strength training and i think i could learn alot from you.

Thanks man. I don't find myself an expert at all, I just learn from people who really know what they are doing. Listen to P, CowPimp, and gopro they are all smart. Some of their perceptions of training may differ, but so do all of their goals.. you can learn something from all of them.

fUnc17 · 05-13-2006, 01:41 PM

Upper Strength/Lower Power

Bench Press - 240/3x3
Speed Squat @ 60% - 215/8x2

assistance
SLDL - 190/3x8
BB Rows - 190/3x8
Weighted Dips - bw +25/3x10

circuit - 2x no RI
BB shrugs - 190/2x20
Planks - bw/2x30 seconds
Leg press calf raise - 290/2x20

Very good workout. Bench was solid, felt I can do much more. I added a circuit at the end just for kicks.

Today is my much needed refeed day. Eating a shit load of carbs and calories, but still eating very cleanly. Back to the diet tomorrow. Am looking forward to the 21lbs striped bass I caught last night, fileted that fucker real nice..cant wait to grill him up

**P-funk** · 05-13-2006, 01:47 PM

workout looks good. Stay patient with the bench and make those increases....pretty soon you should be at the 3-4 week mark and it will be time to start working towards PRs and killing it.

About your SLDLs.....Is that really where you are at with SLDLs? For the amount you squat and deadlift I think you should be hitting more weight on the RDLs and SLDLs....if your form okay on them? form on the other lifts? I just want to make sure that you have some balance and stability around you knee joint.

fUnc17 · 05-13-2006, 01:51 PM

Quote:

Originally Posted by P-funk

workout looks good. Stay patient with the bench and make those increases....pretty soon you should be at the 3-4 week mark and it will be time to start working towards PRs and killing it.

About your SLDLs.....Is that really where you are at with SLDLs? For the amount you squat and deadlift I think you should be hitting more weight on the RDLs and SLDLs....if your form okay on them? form on the other lifts? I just want to make sure that you have some balance and stability around you knee joint.

I agree about the bench, it is becoming more and more a strong point of mine.

I have never used more than 225 with SLDL's. I Like them and think they are a great movement. But I am also kind of tall (6'3") and when I stretch myself that far, it puts ALOT of the weight on my lower back, and thats how I fucked my lower back up last time putting me out of any hip related exercise for a long time. Can I do more? absolutey... is it worth risking it? not in my opinion.. So Im going to work on my form with moderate weight for awhile and slowly build myself up.

**P-funk** · 05-13-2006, 02:01 PM

gotcha.

what you may want to do is sinlgle leg deadlifts holding a DB....I find them to be excellent for tall guys as they take a lot of pressure off the lower back and really make you focus on using those hamstrings and glutes unilaterally.

fUnc17 · 05-13-2006, 02:10 PM

Quote:

Originally Posted by P-funk

gotcha.

what you may want to do is sinlgle leg deadlifts holding a DB....I find them to be excellent for tall guys as they take a lot of pressure off the lower back and really make you focus on using those hamstrings and glutes unilaterally.

Yea, I remember I did those about 2 months ago and remember getting a great stretch with no discomfort, good point, thanks mang your always a help.

Brutus_G · 05-13-2006, 11:45 PM

Quote:

Originally Posted by fUnc17

Upper Strength/Lower Power

Bench Press - 240/3x3
Speed Squat @ 60% - 215/8x2

assistance
SLDL - 190/3x8
BB Rows - 190/3x8
Weighted Dips - bw +25/3x10

circuit - 2x no RI
BB shrugs - 190/2x20
Planks - bw/2x30 seconds
Leg press calf raise - 290/2x20

Very good workout. Bench was solid, felt I can do much more. I added a circuit at the end just for kicks.

Today is my much needed refeed day. Eating a shit load of carbs and calories, but still eating very cleanly. Back to the diet tomorrow. Am looking forward to the 21lbs striped bass I caught last night, fileted that fucker real nice..cant wait to grill him up

Psssh light weight. Jk man good job So basically you pick 4 days a week to workout. two of which are for pure strenght and 2 it seems are more for hypertrophy. Following this pattern you have an upper and lower split? On the strenght movement you go up in weight never hitting failure till you get to a pr over a course of like 4-8 weeks? Then you lower the volume back down? How do you decied to lower it % of max? Sorry for the questions man

fUnc17 · 05-14-2006, 09:53 AM

Quote:

Originally Posted by Brutus_G

Psssh light weight. Jk man good job So basically you pick 4 days a week to workout. two of which are for pure strenght and 2 it seems are more for hypertrophy. Following this pattern you have an upper and lower split? On the strenght movement you go up in weight never hitting failure till you get to a pr over a course of like 4-8 weeks? Then you lower the volume back down? How do you decied to lower it % of max? Sorry for the questions man

It's a 1on, 1off, 1on, 1off, 1on, 2off fullbody strength training program utilizing periodization. Basically you play with the intesities each week to increase strength, as well as power. Using a 4-5RM on the strength movement, and using 60% of your 1RM on the power movement. week 1-3 you build your strength up with your 4-5RM and weeks 4 and 5 working up to a single, and week 6 deloading taking 20% off of your max 3x3 set. The only hypertrophy training there is, is the assistance work.

The program is very balanced and is working great for me.

fUnc17 · 05-15-2006, 12:43 PM

Upper Power/Lower Strength

Speed bench @ 60 % - 155/8x2
Deadlift - 400/3x3

assistance work
Bulgarian squat - 115/2x8 (3 sets next week)
OH press - 140/2x8 (3 sets next week)
Pullups - bw +25/2x5, bw/1x5, 1x4, 1x1
Hammer curls - 30/3x8

One of the best workouts I've had in awhile. Still riding on my PWO high. Deadlifts went smoothly. I need to work on the bottom portion of the lift, once its off the ground, its easy. The bulgarian squats were killer, a first for those. Pullups were great as well, added some weight for the first time in awhile.

And curls.. well they're curls...

On another note I begin Brazilian Jiu-Jitsu tonite, so im looking forward to getting my ass kicked.

**P-funk** · 05-15-2006, 04:50 PM

you may want to add partial deadlifts from the ground up to the knee and then a 5 count isometric hold at the knee, to strengthen the posterior chain, in your next training cycle. Or pulling from a defecit.

fUnc17 · 05-15-2006, 09:00 PM

Quote:

Originally Posted by P-funk

you may want to add partial deadlifts from the ground up to the knee and then a 5 count isometric hold at the knee, to strengthen the posterior chain, in your next training cycle. Or pulling from a defecit.

Ok. Can I do platform deads as a power movement? then just do back squat as my lower strength movement? This is for next cycle.

**P-funk** · 05-16-2006, 07:08 AM

Quote:

Originally Posted by fUnc17

Ok. Can I do platform deads as a power movement? then just do back squat as my lower strength movement? This is for next cycle.

I would do deadlifts for my strength movement.

fUnc17 · 05-16-2006, 11:33 AM

Quote:

Originally Posted by P-funk

I would do deadlifts for my strength movement.

roger.

fUnc17 · 05-16-2006, 11:38 AM

Lil update from last night. Went to jiu jitsu, found out my instructor was adopted by the Gracie family (he is also my pool guy, go figure) in Brazil. The same family that produced royce gracie, the UFC/MMA fighter. So this guy is all kinds of serious.

He Kicked my ass, but I impressed him with learning things quickly. I def did some ass kicking of my own on the other students (some weren't new). Anyway, the cardio circuit, drills, and stretching he made us do was very cool. It was shit loads of fun, and I have decided to continue with it. It is a mixture of Judo throws/and traditional Brazilian jiu jitsu.

**P-funk** · 05-16-2006, 12:07 PM

will you be competing?

fUnc17 · 05-16-2006, 01:20 PM

Quote:

Originally Posted by P-funk

will you be competing?

Not sure.. thats something later down the road I guess. it was my first day and I have no previous martial arts experience. So I have alot of time to decide if thats the road I want to go down

fufu · 05-16-2006, 09:41 PM

Jiu Jitsu is awesome. I took one free class a while ago for free, lawl. It was fun I think I may start doing it in the future.

fUnc17 · 05-16-2006, 09:43 PM

Quote:

Originally Posted by fufu

Jiu Jitsu is awesome. I took one free class a while ago for free, lawl. It was fun I think I may start doing it in the future.

Yes its very fun. Especially when you have a great teacher.

fUnc17 · 05-16-2006, 09:46 PM

This will be tomorrow's Kettlebell circuit.

10 reps for the first movement, 15 for the second

Clean & Jerks superset Jumping Jacks
RI = 30
Front Squats superset Push-ups
RI = 30
See-Saw Presses super set Burpees
RI = 30
Snatches superset Lunges
RI = 30
Front SQ to Push Press Combos superset Shadow Boxing
RI = 30
Overhead Squats superset Mountain Climbers
RI = 120
repeat

Going for 3 times through.

**P-funk** · 05-17-2006, 04:27 AM

Quote:

Originally Posted by fUnc17

This will be tomorrow's Kettlebell circuit.

10 reps for the first movement, 15 for the second

Clean & Jerks superset Jumping Jacks
RI = 30
Front Squats superset Push-ups
RI = 30
See-Saw Presses super set Burpees
RI = 30
Snatches superset Lunges
RI = 30
Front SQ to Push Press Combos superset Shadow Boxing
RI = 30
Overhead Squats superset Mountain Climbers
RI = 120
repeat

Going for 3 times through.

fUnc17 · 05-17-2006, 11:20 AM

Quote:

Originally Posted by P-funk

yea that basically sums it up, lol.

05-11-2006, 10:20 AM	#91
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	Lower Strength/Upper Power Deadlifts - 400/3, 400/1, 400/fail Speed Bench - 155/8x2 assistance 1 legged leg press - 320/3x10 Pullups - bw/30 total (7 sets) Overhead Press - 155/8, 145/8, 135/8 (should've done 140/3x8 will next week) Alt DB curl - 30/3x12 Pretty poor workout. Extremely stressed out, I hate bitches. Anyway the fact that my deads sucked is probably due to my dieting, although I should probably revamp my diet because I shouldn't of lost that much strength that quickly... its amazing what one will do for the sake of cutting. BW: 215
	Heres how I train. Strength Edge

05-11-2006, 01:37 PM	#92
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	nothing kills a workout like stress and diet...... relax man.
	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

05-12-2006, 11:29 PM	#94
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Subscribes Hey man good luck. I'm getting more and more interested in strength training and i think i could learn alot from you.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

05-13-2006, 01:41 PM	#96
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	Upper Strength/Lower Power Bench Press - 240/3x3 Speed Squat @ 60% - 215/8x2 assistance SLDL - 190/3x8 BB Rows - 190/3x8 Weighted Dips - bw +25/3x10 circuit - 2x no RI BB shrugs - 190/2x20 Planks - bw/2x30 seconds Leg press calf raise - 290/2x20 Very good workout. Bench was solid, felt I can do much more. I added a circuit at the end just for kicks. Today is my much needed refeed day. Eating a shit load of carbs and calories, but still eating very cleanly. Back to the diet tomorrow. Am looking forward to the 21lbs striped bass I caught last night, fileted that fucker real nice..cant wait to grill him up
	Heres how I train. Strength Edge

05-13-2006, 01:47 PM	#97
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	workout looks good. Stay patient with the bench and make those increases....pretty soon you should be at the 3-4 week mark and it will be time to start working towards PRs and killing it. About your SLDLs.....Is that really where you are at with SLDLs? For the amount you squat and deadlift I think you should be hitting more weight on the RDLs and SLDLs....if your form okay on them? form on the other lifts? I just want to make sure that you have some balance and stability around you knee joint.
	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

05-13-2006, 02:01 PM	#99
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	gotcha. what you may want to do is sinlgle leg deadlifts holding a DB....I find them to be excellent for tall guys as they take a lot of pressure off the lower back and really make you focus on using those hamstrings and glutes unilaterally.
	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

05-15-2006, 12:43 PM	#103
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	Upper Power/Lower Strength Speed bench @ 60 % - 155/8x2 Deadlift - 400/3x3 assistance work Bulgarian squat - 115/2x8 (3 sets next week) OH press - 140/2x8 (3 sets next week) Pullups - bw +25/2x5, bw/1x5, 1x4, 1x1 Hammer curls - 30/3x8 One of the best workouts I've had in awhile. Still riding on my PWO high. Deadlifts went smoothly. I need to work on the bottom portion of the lift, once its off the ground, its easy. The bulgarian squats were killer, a first for those. Pullups were great as well, added some weight for the first time in awhile. And curls.. well they're curls... On another note I begin Brazilian Jiu-Jitsu tonite, so im looking forward to getting my ass kicked. Last edited by fUnc17 : 05-15-2006 at 01:12 PM.
	Heres how I train. Strength Edge

05-15-2006, 04:50 PM	#104
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	you may want to add partial deadlifts from the ground up to the knee and then a 5 count isometric hold at the knee, to strengthen the posterior chain, in your next training cycle. Or pulling from a defecit.
	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

05-16-2006, 11:38 AM	#108
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	Lil update from last night. Went to jiu jitsu, found out my instructor was adopted by the Gracie family (he is also my pool guy, go figure) in Brazil. The same family that produced royce gracie, the UFC/MMA fighter. So this guy is all kinds of serious. He Kicked my ass, but I impressed him with learning things quickly. I def did some ass kicking of my own on the other students (some weren't new). Anyway, the cardio circuit, drills, and stretching he made us do was very cool. It was shit loads of fun, and I have decided to continue with it. It is a mixture of Judo throws/and traditional Brazilian jiu jitsu.
	Heres how I train. Strength Edge

05-16-2006, 12:07 PM	#109
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	will you be competing?
	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

05-16-2006, 09:41 PM	#111
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,469 Photos: 7	Jiu Jitsu is awesome. I took one free class a while ago for free, lawl. It was fun I think I may start doing it in the future.
	fufu's 1337 Journal Your diet will set you free.

05-16-2006, 09:46 PM	#113
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	This will be tomorrow's Kettlebell circuit. 10 reps for the first movement, 15 for the second Clean & Jerks superset Jumping Jacks RI = 30 Front Squats superset Push-ups RI = 30 See-Saw Presses super set Burpees RI = 30 Snatches superset Lunges RI = 30 Front SQ to Push Press Combos superset Shadow Boxing RI = 30 Overhead Squats superset Mountain Climbers RI = 120 repeat Going for 3 times through.
	Heres how I train. Strength Edge