Determination. Train like a Champion.

PreMier · 11-21-2005, 11:41 PM

You probably do look skinny. But think of it this way, would you rather be skinny and lift a house, or look like you can lift a house, and not be able to?

**P-funk** · 11-22-2005, 03:23 AM

Quote:

Originally Posted by PreMier

You probably do look skinny. But think of it this way, would you rather be skinny and lift a house, or look like you can lift a house, and not be able to?

I would rather look like I can lift a house and then go and lift the fucking thing. I know what you mean though. I just hate being smaller.

PreMier · 11-22-2005, 09:59 AM

You can get bigger.. you just choose not to. I mean it doesnt make sense for your end goal. So quit whining you bean pole

**P-funk** · 11-22-2005, 12:40 PM

Thanks P, I knew I could count on you.

PreMier · 11-22-2005, 12:47 PM

Just take your shirt off. Your lean, and will look huge.

**P-funk** · 11-22-2005, 12:49 PM

11/22/05

BW-170.4

worked on some technique and conditioning today.

dynamic warm up- 2x's through, no rest
lying hip rotation- 10
scorpions- 10
forward marches- 10
inverted hamstring- 10
arm circles- 10 front and 10 back
BW squat- 10

snatch
RI= 90sec
warm up sets
bar/20 total reps
30kg/10 total reps
40kg/5 total reps
work sets- 50kg/3 reps x 3 sets

weight was light form felt pretty in the groove.

clean and jerk on last rep of each set
RI- 90sec
warm ups- 50kg/3 reps x 3 sets; 60kg/2x1
work sets- 70kg/3x3 sets

form felt pretty in the groove here too. Hitting a good bottom position.

snatch pull
RI- 45sec
70kg/3 reps x 3 sets

back squat
RI= 60sec (90sec for last set)
225/6
245/6
275/6
295/4

blah! I was beat! I don't know if it is just that my legs are really beat from doing the classic lifts on short rest or that I can't really get into back squating with olympic weightlifting shoes on. They are great for front squats but for back they hinder my strength because of the elevated heel. It makes me have to sit upright more and use my quads when I am much better squating with my hips. Oh well. I can still do a good 1RM but for sets with reps over 2 I pretty much suck ass....lol....no endurance (yet)!

standing BB press
RI= 60sec
135/6
145/6x2

felt pretty good. Overhead strength starting to come back

WG pull down
RI= 30sec
plate#10/12, 10, 8

coc#1/3 reps x 4 sets
45 degree hypers
BW + med band around neck + 35lb plate/10 x 3 sets

Kettle Bell Turkish get up w/bell up
20lbs/8 total reps (alternating hands in the standing position keeping the bell up)

just brutal with the bell up!

stretch.

Ready to fly home for turkey day!!

**P-funk** · 11-22-2005, 12:50 PM

Quote:

Originally Posted by PreMier

Just take your shirt off. Your lean, and will look huge.

love that sheep!

PreMier · 11-22-2005, 12:55 PM

This will be my first thanksgiving without a family. Have fun

**P-funk** · 11-22-2005, 12:57 PM

Quote:

Originally Posted by PreMier

This will be my first thanksgiving without a family. Have fun

PreMier · 11-22-2005, 01:06 PM

They are all leaving me.. they are going out of state.

**P-funk** · 11-22-2005, 01:12 PM

why don't you go with them?

I have had solo thanksgivings before.

PreMier · 11-22-2005, 01:14 PM

Because they were supposed to stay here.. they told me they were going to. Then they changed plans on me. Fuck them, if you cant trust your family, then who can you trust.

Sorry, thisis supposed to be a serious journal

Nice workout btw.

**P-funk** · 11-22-2005, 01:24 PM

that sucks nuts. So what are you going to do? Nothing?

PreMier · 11-22-2005, 01:34 PM

Yep.. nothing. Maybe hang myself hahaha

**P-funk** · 11-22-2005, 01:35 PM

Jeez, harsh.

PreMier · 11-22-2005, 01:36 PM

Im feeling a bit brash today. Im out to work, peace.

**P-funk** · 11-25-2005, 12:13 PM

11/25/05

BW- ?? No scale to weigh myself on.

Worked out a a gym back home in cleveland. No bumper plates so I couldn't really go heavy at all. No kilogram plates so everything is in pounds also.

I have another pulled muscle in my left trap or pinched nerve. I hate that. I have sublexed that shoulder so many times it just goes in and out.

warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10

hang snatch (above the knee)
95/5x5

hang clean (above the knee; no jerk)
135/5x5

overhead squat
135/5x4

jerks off rack
185/3x4
135/3x2

2 arm bent over DB row
60/10
70/10
80/8

reverse hyper
20/10
70/10
90/8

glute ham raise
BW/8 reps x 2 sets

all short rest intervals today. lighter weights just working on form and speed. felt pretty good even though the equiptment was under par.

Rocco32 · 11-25-2005, 12:44 PM

Looking really good in here Patrick. I so want to try Oly lifting sometime. The new manager at the gym I go to was like in the olympics and is in training right now for a competition coming up. Hope you had a great T Day

**P-funk** · 11-26-2005, 07:12 AM

Quote:

Originally Posted by Rocco32

Looking really good in here Patrick. I so want to try Oly lifting sometime. The new manager at the gym I go to was like in the olympics and is in training right now for a competition coming up. Hope you had a great T Day

in the olympics, damn!

O-lifting is brutal on the body. Fun...but brutal.

The Monkey Man · 11-26-2005, 07:38 AM

Quote:

Originally Posted by P-funk

O-lifting is brutal on the body. Fun...but brutal.

AMEN -

(as I put Emu Blu on my knees)

**P-funk** · 11-27-2005, 09:42 AM

11/27/05

BW- 172.4 (can't beat the holiday weight gain! LOL.)

decent workout today. couldn't make it out to a real gym with bumper plates and platform today so had to train in comercial gym. Didn't go heavy because i didn't want to have to drop the weight on the floor at the end of a rep. worked on form. pinched a nerve in my neck warming up for snatches. tweaked it. hurt to look to the right for awhile. getting better. took some anti-inflamatory.

warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10

snatch
warm ups- 30kg, 40kg, 50kg
work sets- 60kg/2 reps x 3 sets, 70kg/1 rep x 3 set\x; 60kg/1x2

i wont go heavier then 70kg at this gym because I can't lower the weight sofltly to the floor in a snatch grip with more then this. so i had to stop there.

clean and jerk
warm ups- 60kg, 70kg
work sets- 80kg/2 reps x 2 sets, 90kg/1 rep x 4 sets

didn't go heavier then 200lbs because i can't lower it to the floor quietly. grr..

snatch pull
70kg/2 reps x 5 sets

olympic front squat
225lbs/5
245/1
265/1x2 sets
245/2
255/1
275/1
285/1
295/1

coc#1/2 reps x 3 sets
coc trainer/10 reps x 2 sets

KB turkish get up (bell up)
20lb KB/5 reps on each hand

stability ball sit ups
bw/20x3

stretch

Rocco32 · 11-27-2005, 12:37 PM

Great w/o Patrick. Must be annoying as hell to train in a commercial gym now! Great weight on Front Squats. I just practised putting weight on my my Delts and raising my elbows today. 135 felt like a ton LOL.

**P-funk** · 11-27-2005, 06:41 PM

yes, I hate comercial gyms.

front squats are rough. stick with them though...really try and increase your flexability in the rack position so that you can get a nice set up.

PreMier · 11-27-2005, 06:43 PM

You are a freak.. 295 front squat LMAO!

**P-funk** · 11-27-2005, 06:45 PM

about 40 more lbs to double my BW.

**P-funk** · 11-29-2005, 11:58 AM

11/29/05

BW- 170.4

notes-

-worked out at a gym with platform and bumpers today. Since i haven't gone heavy in awhile and today was my "rep" day, I decided to do heavier doubles.

-body starting to get really beat up. Left hammie is super tight and sore. Next week will unload and then start a new program the following week.

-don't know if it is just that the classic lifts are so draining or that my endurance is really shot. I feel totally beat after a few reps of squats. On my next training cycle I am dropping my o-lifts down to two days and having one day of just 20 rep squats and other body part training to try and get my endurance and stamina back. It pisses me off that I used to be able to squat good weight for 15+ reps and now I suck. Maybe I am just beat by the lifts by the time I get to my squat?

warm up
no rest; 3x's through
jumping jacks- 20
push ups- 10
arm circles- 10 to front and 10 to back
BW squats- 10

snatch
warm ups- bar, 30kg, 40kg, 50
work sets- 60kg/3 reps x 2 sets, 70kg/3, 75kg/2 (missed the first rep but
followed with 2 good ones).

these really tired me out but felt great. I am used to doing singles so 75kg is my best double.

clean and jerk (On last rep only)
warm ups- 50kg, 60, 70
worksets- 80kg/3, 90kg/3, 100kg/2, 100kg/1 (nothing left in the tank for a
second rep), 90kg/2

the first rep of 100kg was good. The next 2 were pretty sloppy. I was really tired out by the time I got to them so that could have played into it. This is the heaviest I have done since I before I got hurt so I felt pretty good about it anyway. Also, I have never done a double at 100kg. My x-coach always had us doing singles but since I am not training with him anymore I do things my way.

snatch pull
80kg/2 reps x 4 sets

back squat
RI= 45sec
315/2
315/1
225/10reps x 2 sets

damn, I was to winded to even do a second rep on the second set of 315. I was going to do 5 sets of 2 but I was pissed about that so I dropped it down and started doing reps. Next cycle is all about 20 reppers and getting back the squat endurance. THAT SUCKED!

standing BB press
RI= 90sec
155/5
165/4
push press- 175/3x2

overhand grip pull up
RI= 30sec
BW/10, 8, 5

ugh....so beat by the time I got to these.

stretch.

**CowPimp** · 11-29-2005, 12:08 PM

Your strength is coming back quick P. The O lifts look good, and overhead pressing strength is

11-21-2005, 11:41 PM	#91
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	You probably do look skinny. But think of it this way, would you rather be skinny and lift a house, or look like you can lift a house, and not be able to?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-22-2005, 09:59 AM	#93
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	You can get bigger.. you just choose not to. I mean it doesnt make sense for your end goal. So quit whining you bean pole
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-22-2005, 12:40 PM	#94
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Thanks P, I knew I could count on 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

11-22-2005, 12:47 PM	#95
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Just take your shirt off. Your lean, and will look huge.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-22-2005, 12:49 PM	#96
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	11/22/05 BW-170.4 worked on some technique and conditioning today. dynamic warm up- 2x's through, no rest lying hip rotation- 10 scorpions- 10 forward marches- 10 inverted hamstring- 10 arm circles- 10 front and 10 back BW squat- 10 snatch RI= 90sec warm up sets bar/20 total reps 30kg/10 total reps 40kg/5 total reps work sets- 50kg/3 reps x 3 sets weight was light form felt pretty in the groove. clean and jerk on last rep of each set RI- 90sec warm ups- 50kg/3 reps x 3 sets; 60kg/2x1 work sets- 70kg/3x3 sets form felt pretty in the groove here too. Hitting a good bottom position. snatch pull RI- 45sec 70kg/3 reps x 3 sets back squat RI= 60sec (90sec for last set) 225/6 245/6 275/6 295/4 blah! I was beat! I don't know if it is just that my legs are really beat from doing the classic lifts on short rest or that I can't really get into back squating with olympic weightlifting shoes on. They are great for front squats but for back they hinder my strength because of the elevated heel. It makes me have to sit upright more and use my quads when I am much better squating with my hips. Oh well. I can still do a good 1RM but for sets with reps over 2 I pretty much suck ass....lol....no endurance (yet)! standing BB press RI= 60sec 135/6 145/6x2 felt pretty good. Overhead strength starting to come back WG pull down RI= 30sec plate#10/12, 10, 8 coc#1/3 reps x 4 sets 45 degree hypers BW + med band around neck + 35lb plate/10 x 3 sets Kettle Bell Turkish get up w/bell up 20lbs/8 total reps (alternating hands in the standing position keeping the bell up) just brutal with the bell up! stretch. Ready to fly home for turkey day!!
	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

11-22-2005, 12:55 PM	#98
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	This will be my first thanksgiving without a family. Have fun
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-22-2005, 01:06 PM	#100
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	They are all leaving me.. they are going out of state.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-22-2005, 01:12 PM	#101
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	why don't you go with them? I have had solo thanksgivings before.
	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

11-22-2005, 01:14 PM	#102
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Because they were supposed to stay here.. they told me they were going to. Then they changed plans on me. Fuck them, if you cant trust your family, then who can you trust. Sorry, thisis supposed to be a serious journal Nice workout btw.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-22-2005, 01:24 PM	#103
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	that sucks nuts. So what are you going to do? Nothing?
	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

11-22-2005, 01:34 PM	#104
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Yep.. nothing. Maybe hang myself hahaha
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-22-2005, 01:35 PM	#105
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Jeez, harsh.
	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

11-22-2005, 01:36 PM	#106
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Im feeling a bit brash today. Im out to work, peace.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-25-2005, 12:13 PM	#107
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	11/25/05 BW- ?? No scale to weigh myself on. Worked out a a gym back home in cleveland. No bumper plates so I couldn't really go heavy at all. No kilogram plates so everything is in pounds also. I have another pulled muscle in my left trap or pinched nerve. I hate that. I have sublexed that shoulder so many times it just goes in and out. warm up no rest; 3x's through jumping jacks- 20 push ups- 10 arm circles- 10 to front and 10 to back BW squats- 10 hang snatch (above the knee) 95/5x5 hang clean (above the knee; no jerk) 135/5x5 overhead squat 135/5x4 jerks off rack 185/3x4 135/3x2 2 arm bent over DB row 60/10 70/10 80/8 reverse hyper 20/10 70/10 90/8 glute ham raise BW/8 reps x 2 sets all short rest intervals today. lighter weights just working on form and speed. felt pretty good even though the equiptment was under par.
	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

11-25-2005, 12:44 PM	#108
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Looking really good in here Patrick. I so want to try Oly lifting sometime. The new manager at the gym I go to was like in the olympics and is in training right now for a competition coming up. Hope you had a great T Day
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-27-2005, 09:42 AM	#111
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	11/27/05 BW- 172.4 (can't beat the holiday weight gain! LOL.) decent workout today. couldn't make it out to a real gym with bumper plates and platform today so had to train in comercial gym. Didn't go heavy because i didn't want to have to drop the weight on the floor at the end of a rep. worked on form. pinched a nerve in my neck warming up for snatches. tweaked it. hurt to look to the right for awhile. getting better. took some anti-inflamatory. warm up no rest; 3x's through jumping jacks- 20 push ups- 10 arm circles- 10 to front and 10 to back BW squats- 10 snatch warm ups- 30kg, 40kg, 50kg work sets- 60kg/2 reps x 3 sets, 70kg/1 rep x 3 set\x; 60kg/1x2 i wont go heavier then 70kg at this gym because I can't lower the weight sofltly to the floor in a snatch grip with more then this. so i had to stop there. clean and jerk warm ups- 60kg, 70kg work sets- 80kg/2 reps x 2 sets, 90kg/1 rep x 4 sets didn't go heavier then 200lbs because i can't lower it to the floor quietly. grr.. snatch pull 70kg/2 reps x 5 sets olympic front squat 225lbs/5 245/1 265/1x2 sets 245/2 255/1 275/1 285/1 295/1 coc#1/2 reps x 3 sets coc trainer/10 reps x 2 sets KB turkish get up (bell up) 20lb KB/5 reps on each hand stability ball sit ups bw/20x3 stretch
	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

11-27-2005, 12:37 PM	#112
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great w/o Patrick. Must be annoying as hell to train in a commercial gym now! Great weight on Front Squats. I just practised putting weight on my my Delts and raising my elbows today. 135 felt like a ton LOL.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-27-2005, 06:41 PM	#113
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	yes, I hate comercial gyms. front squats are rough. stick with them though...really try and increase your flexability in the rack position so that you can get a nice set up.
	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

11-27-2005, 06:43 PM	#114
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	You are a freak.. 295 front squat LMAO!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-27-2005, 06:45 PM	#115
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	about 40 more lbs to double my BW.
	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

11-29-2005, 11:58 AM	#116
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	11/29/05 BW- 170.4 notes- -worked out at a gym with platform and bumpers today. Since i haven't gone heavy in awhile and today was my "rep" day, I decided to do heavier doubles. -body starting to get really beat up. Left hammie is super tight and sore. Next week will unload and then start a new program the following week. -don't know if it is just that the classic lifts are so draining or that my endurance is really shot. I feel totally beat after a few reps of squats. On my next training cycle I am dropping my o-lifts down to two days and having one day of just 20 rep squats and other body part training to try and get my endurance and stamina back. It pisses me off that I used to be able to squat good weight for 15+ reps and now I suck. Maybe I am just beat by the lifts by the time I get to my squat? warm up no rest; 3x's through jumping jacks- 20 push ups- 10 arm circles- 10 to front and 10 to back BW squats- 10 snatch warm ups- bar, 30kg, 40kg, 50 work sets- 60kg/3 reps x 2 sets, 70kg/3, 75kg/2 (missed the first rep but followed with 2 good ones). these really tired me out but felt great. I am used to doing singles so 75kg is my best double. clean and jerk (On last rep only) warm ups- 50kg, 60, 70 worksets- 80kg/3, 90kg/3, 100kg/2, 100kg/1 (nothing left in the tank for a second rep), 90kg/2 the first rep of 100kg was good. The next 2 were pretty sloppy. I was really tired out by the time I got to them so that could have played into it. This is the heaviest I have done since I before I got hurt so I felt pretty good about it anyway. Also, I have never done a double at 100kg. My x-coach always had us doing singles but since I am not training with him anymore I do things my way. snatch pull 80kg/2 reps x 4 sets back squat RI= 45sec 315/2 315/1 225/10reps x 2 sets damn, I was to winded to even do a second rep on the second set of 315. I was going to do 5 sets of 2 but I was pissed about that so I dropped it down and started doing reps. Next cycle is all about 20 reppers and getting back the squat endurance. THAT SUCKED! standing BB press RI= 90sec 155/5 165/4 push press- 175/3x2 overhand grip pull up RI= 30sec BW/10, 8, 5 ugh....so beat by the time I got to these. stretch.
	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

11-29-2005, 12:08 PM	#117
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Your strength is coming back quick P. The O lifts look good, and overhead pressing strength is