Determination. Train like a Champion.

Rocco32 · 12-20-2005, 11:36 AM

Damn, maybe one day

What do you think of these shoes Patrick-
http://www.dynamic-eleiko.com/
adiStar Weightlifting
Model No. 041982
When you go to the website and look at shoes, they are the first ones there.

Also, I got to the part in the Weightlifting Encyclopedia talking about putting w/o routines together and the different cycles. One of the things it talks about is deciding the amount of reps your going to do in a given year and then breaking it down from there with percentages of what will go where. Do you use that method when putting routines together?

**P-funk** · 12-20-2005, 01:08 PM

Quote:

Originally Posted by Rocco32

Damn, maybe one day

What do you think of these shoes Patrick-
http://www.dynamic-eleiko.com/
adiStar Weightlifting
Model No. 041982
When you go to the website and look at shoes, they are the first ones there.

Also, I got to the part in the Weightlifting Encyclopedia talking about putting w/o routines together and the different cycles. One of the things it talks about is deciding the amount of reps your going to do in a given year and then breaking it down from there with percentages of what will go where. Do you use that method when putting routines together?

Rocco,

any of the adidas shoes from dynamic are great!!

About the setting up an olympic program......

I don't count my reps on a yearly basis. I have talked with Artie Dreschler (the auther of the weightlifting encyclopedia) about this before. He says a trainig year is just to long to look at anymore. He breaks it down into smaller cycles of training. I tend to formulate my training into smaller mesocycles of about 4-6 weeks and center them around what I need and when my next meet is. Like offseason (like now) I am doing more strength based lifting and less olympic lifting (hence the day of back squats, presses and back work) to save up my joints. Then, come Jan, I will start to prep for a meet in feb thinking in about 3 week blocks. The first three weeks ramping up the volume a bit more, training 4 days a week with a technique day devoted to things like jerks off the rack, snatch to balance, etc...and all the shit I need to work on. I then unload for a week and then bring back the intensity will less volume until a week out from the meet were I will taper off. It is much easier to think of it like that.

As far as percentages go. I don't really use percentages. Some people do, like the russian template is big on it. I like the way the bulgarians calculate their training loads. Although you can't train like them because of the insane volume and intensity all the time (it will kill you) you can learn a lot from the way the break up the training. They use negative numbers in relation to their 1RM. So, for example you would say monday work up to a 1RM. Wed, would be a lighter day using 1RM minus 20KG and then friday might be 1RM - 10kg. They did this because Ibajiev figured that percentages aren't even across the board. For exaple if a guy cleans 100kg and another cleans 200kg. Well, 80% of guy a is 80kg (1RM - 20kg) and 80% of guy b is 160kg (1RM - 40kg). So, to make the workload even, that is how they worked. I also do other stuff though. The bulgarians only worked the 2 lifts and front squats. No other lifts! I do stuff from the hang a lot to work on my second pull so my training is a lot different as far as how I divide the auxilary work up.

hope that helps.

Rocco32 · 12-20-2005, 01:20 PM

That does help, thanks Patrick. I'm still kinda doing whatever in the gym since I'm still learning all this stuff but soon I need to really sit down and plan this out a bit. That CD that came with the book is really helpful also!!

**P-funk** · 12-20-2005, 01:25 PM

12/20/05

BW- 171

This workout sucked!! The MTA has gone on strike, pretty much shutting down the city. I walk to work since the gym is right around the corner but I workout at another gym. It isn't that far that I couldn't walk but I have to many clients today to walk down there, train and then walk back. I would have had no time to do anything else. So, I had to train at the gym that I work at. It sucked. We have no bumper plates, no platform and worst of all, no place that is spaced off for olympic lifting. The floor is really squishy and complete garbage so it hurts my hamstrings to lift on it as I really have to apply force to do something explosive. To top that off, people don't know what you are doing so they are constantly walking around or behind you to get to the smith machine or the squat rack to do their BB curls....GRRR

. So, I couldn't snatch at all for safety reasons and since I didn't have bumpers I just went light from the hang with my cleans so that I didn't kill anyone. I hope the subway workers go off strike by thursday so I can workout before i go home for Christmas weeked.

light form work day......blah (I felt good today too. I wanted to go heavy....double blah)

hang clean from mid thigh (no jerk)
3 reps x 4 sets (warm ups)
2 reps x 4 sets

one arm Kettle Bell snatch
5 reps x 3 sets

hang snatch pull (from mid thigh)
3 reps x 4 sets

Split Jerks off the rack
2 reps x 7 sets

went light since i was in a squat rack with little room. I wish they had some squat stands to do this off of. Worked up to easy doubles with 225. Form was good and fast. Need to get my back foot to turn inward more on the catch.

front squat
2 reps x 3 sets
1 rep x 3 sets

decent. worked up to 305 for a single.

bent over barbell row
225/4 reps x 4 sets

hypers with bands and holding a plate....blah blah
6 reps x 4 sets

grip work

stretch

Not an inspiration workout. But here is an inspirtational video:

One of my favorite olympic lifters. From bulgaria, this is Zlaten Vanev. He is a 77kg lifter and this is a 207.5kg clean and jerk:

Vanev...total badass!

**P-funk** · 12-20-2005, 01:27 PM

Quote:

Originally Posted by Rocco32

That does help, thanks Patrick. I'm still kinda doing whatever in the gym since I'm still learning all this stuff but soon I need to really sit down and plan this out a bit. That CD that came with the book is really helpful also!!

I never saw the CD. I think I got the book before there was a CD offered. Can you burn it?

Rocco32 · 12-20-2005, 01:29 PM

Quote:

Originally Posted by P-funk

I never saw the CD. I think I got the book before there was a CD offered. Can you burn it?

I can one up you. They sent me 2 books and 2 DVD's by accident. When I contacted them they said it was their fault and not to worry about it. I can send you the extra DVD.

**P-funk** · 12-20-2005, 01:30 PM

Quote:

Originally Posted by Rocco32

I can one up you. They sent me 2 books and 2 DVD's by accident. When I contacted them they said it was their fault and not to worry about it. I can send you the extra DVD.

oh man really!! that would be so sweet! Honestly, you can just burn it for me and give the other pair to someone else. It would be no big deal. Either way, it would be great if you could get me a copy of the DVD. thanks a million!

Rocco32 · 12-20-2005, 02:02 PM

Quote:

Originally Posted by P-funk

oh man really!! that would be so sweet! Honestly, you can just burn it for me and give the other pair to someone else. It would be no big deal. Either way, it would be great if you could get me a copy of the DVD. thanks a million!

No problem buddy. Just shoot me a pm where to send it.

**P-funk** · 12-20-2005, 02:05 PM

Quote:

Originally Posted by Rocco32

No problem buddy. Just shoot me a pm where to send it.

pm sent.

**IainDaniel** · 12-20-2005, 04:18 PM

Hey P,

Hope you have a merry Christmas, enjoy some good food and maybe a couple of drinks

GoalGetter · 12-20-2005, 04:58 PM

Quote:

Originally Posted by shiznit2169

make sure she has black leather clothes, chains, mace, and hot waxin your back because you are her SLAVE!

AAAAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAH!

The Monkey Man · 12-20-2005, 05:04 PM

**P-funk** · 12-20-2005, 07:55 PM

Quote:

Originally Posted by IainDaniel

Hey P,

Hope you have a merry Christmas, enjoy some good food and maybe a couple of drinks

thanks Ian. You as well. I will defenitly eat good food. can't promise about the drinks though. it has been awhile since I took a drink.

**P-funk** · 12-22-2005, 12:50 PM

12/22/05

BW- 171.5 (holiday cookies

)

well, because of the Subway workers strike I had to walk to the gym (a little over 2 miles there). It wasn't bad though since it is a little warmer today (30 degrees).

This workout sucked so bad! I felt weak today and everything felt akward. Maybe not getting to train properly because of the strike on tuesdaty had something to do with it? At any rate, this workout was awful.

active warm up

snatch
2 reps x 8 sets
1 rep x 3 sets

I had misses in there to which I am erally pissed about. I hate missing in training. That really set a bad tone for the rest of the session. I decided to go light on my cleans and work the form. I was not happy.

clean and jerk
2 reps 4 sets
1 rep x 6 sets

all really short rest intervals today

speed front squats
RU= 45sec
2 reps x 6 sets

good mornings
5 reps x 3 sets

overhand grip pull ups (varying width each set)
RI= 30sec
5 reps x 6 sets

sit ups
25 reps x 3 sets

stretch

This workout was not worthy of an inspirational video since it was quit depressing.

The Monkey Man · 12-22-2005, 04:27 PM

Your next WO will rock out!

Rest up, and get your head together...

(95k snatch

)

**P-funk** · 12-22-2005, 04:37 PM

Quote:

Originally Posted by The Monkey Man

Your next WO will rock out!

Rest up, and get your head together...

(95k snatch

)

.

We'll see....I bombed at 90 three times today. I just felt really off with my pulls. Last week I was throwing it over my head.

The Monkey Man · 12-22-2005, 06:25 PM

Two weeks ago I was bombing on 30
Then I went back and nailed 60

Cause I pulled my head outta my ass
(And rested)...

My knees and ankles have made some serious decisions on
how much I can lift lately -

PreMier · 12-23-2005, 12:04 AM

http://www.ironmagazineforums.com/sh...ad.php?t=44301 (Squats.. 98 reps)

there is the squat video link

**CowPimp** · 12-23-2005, 01:22 AM

Quote:

Originally Posted by PreMier

http://www.ironmagazineforums.com/sh...ad.php?t=44301 (Squats.. 98 reps)

there is the squat video link

That video is disturbing. God, I can feel the lactic acid burn.

Rocco32 · 12-23-2005, 12:07 PM

Quote:

Originally Posted by P-funk

11/16/05

food

meal 1
5 whites
3 whole
feta cheese
salsa
3 clementines

meal 2
2 turkey burkers
2 slices 100% whoe grain bread
hummus
fish caps

meal 3
(romaine lettuce salad)
chicken
sun dried tomato
corn
peppers
chick peas
oil and vinegar

meal 4
2 hamburgers
3/4 cup brown rice
salsa

meal 5
2 scoops muscle milk

meal 6
cottage cheese
pineapple

This is a much earlier post but I was going through your journal again and I noticed that it seems your taking in very little carbs. Any reason?

MattV · 12-23-2005, 12:27 PM

Quote:

Originally Posted by P-funk

yea, I love the 20 rep squats! I hope my endurance comes back fast. I want to be at 275 for 20 by jan. 1.

Yea, the overhead stuff is okay. Honestly, 175 used to be a strict press for 5. Now I may get it for 1 or 2 if I am fresh. It all has to do with the torn oblique though. Once it happened I have been a little leary and unsure of myself in the overhead position. Even just jerking 100kg was a bit tough and on the second set I pressed out. The first one wasn't to bad. But, I still feel a little weak overhead because the abdominal strength needs to come back more. It is weird too because for me, overhead pressing was always one of my better lifts.

The enthusiasm is great, but 20 rep squats doesn't mean much if anything for an Oler. If you are getting winded in the front squat for 2-3 reps at 315, consider this. it's ALOT more then your BW, nearly double. The bar is resting on your clavicle, so you naturally do not get as much oxygen to your brain as you would by doing a back squat. Sometimes, If I hit the clean wrong in squat position I will lose consciousness because the bar is caught to far back on my throat. Almost every person who participates in the OL lifts has trouble breathing during heavy front squats. Try cutting out the cardio at the beginning of your workouts and replacing it with lots of spider crawls, things that loosen up the hips.(if you feel burnt out by the end of your workout) Oly lifting is about explosiveness, I.E. Sprinting, things of that nature. Endurance training at the beginning of an Oly workout would leave anybody feeling burnt out throughout the workout, regardless of conditioning. Train explosiveness not endurance. Hope this helps, other then this program looks great! Try to get some heavier reps for the snatch balances in there as well.
Good luck, good attitude.

**P-funk** · 12-23-2005, 12:35 PM

Quote:

Originally Posted by MattV

The enthusiasm is great, but 20 rep squats doesn't mean much if anything for an Oler. If you are getting winded in the front squat for 2-3 reps at 315, consider this. it's ALOT more then your BW, nearly double. The bar is resting on your clavicle, so you naturally do not get as much oxygen to your brain as you would by doing a back squat. Sometimes, If I hit the clean wrong in squat position I will lose consciousness because the bar is caught to far back on my throat. Almost every person who participates in the OL lifts has trouble breathing during heavy front squats. Try cutting out the cardio at the beginning of your workouts and replacing it with lots of spider crawls, things that loosen up the hips.(if you feel burnt out by the end of your workout) Oly lifting is about explosiveness, I.E. Sprinting, things of that nature. Endurance training at the beginning of an Oly workout would leave anybody feeling burnt out throughout the workout, regardless of conditioning. Train explosiveness not endurance. Hope this helps, other then this program looks great! Try to get some heavier reps for the snatch balances in there as well.
Good luck, good attitude.

Matt, thanks for the advice. I don't do any cardio though (I don't consider 20 rep breathing squats to be cardio). I do thing like spider crawls as part of my mobility.flexablility training. I do front squat 2 other times a week besides the 20 rep squats. I like to be strong in a variety of different ways. Also, the 20 rep squats build my leg strength and lower back up really well. It is the "offseason" for me right now since i don't have a meet defenitly in site so I am doing things that I wouldn't normally do. Just overal strength work. Once I go back to a normal routine (probably around jan. 1) I will go back to more normal rep numbers for my back squat. I train my explosiveness a lot and my snatch to balance too. I like to do other things besides just the lifts though and maintain my health. I have caught the bar on my throat many many times.

MattV · 12-23-2005, 12:57 PM

Quote:

Originally Posted by P-funk

Matt, thanks for the advice. I don't do any cardio though (I don't consider 20 rep breathing squats to be cardio). I do thing like spider crawls as part of my mobility.flexablility training. I do front squat 2 other times a week besides the 20 rep squats. I like to be strong in a variety of different ways. Also, the 20 rep squats build my leg strength and lower back up really well. It is the "offseason" for me right now since i don't have a meet defenitly in site so I am doing things that I wouldn't normally do. Just overal strength work. Once I go back to a normal routine (probably around jan. 1) I will go back to more normal rep numbers for my back squat. I train my explosiveness a lot and my snatch to balance too. I like to do other things besides just the lifts though and maintain my health. I have caught the bar on my throat many many times.

Ah, I thought I read in an earlier post that you ride the bike, sometimes the treadmill?

**P-funk** · 12-23-2005, 01:07 PM

Quote:

Originally Posted by MattV

Ah, I thought I read in an earlier post that you ride the bike, sometimes the treadmill?

lol..nope..not me! not ever! haha

12-20-2005, 11:36 AM	#241
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Damn, maybe one day What do you think of these shoes Patrick- http://www.dynamic-eleiko.com/ adiStar Weightlifting Model No. 041982 When you go to the website and look at shoes, they are the first ones there. Also, I got to the part in the Weightlifting Encyclopedia talking about putting w/o routines together and the different cycles. One of the things it talks about is deciding the amount of reps your going to do in a given year and then breaking it down from there with percentages of what will go where. Do you use that method when putting routines together?
	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...

12-20-2005, 01:20 PM	#243
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	That does help, thanks Patrick. I'm still kinda doing whatever in the gym since I'm still learning all this stuff but soon I need to really sit down and plan this out a bit. That CD that came with the book is really helpful also!!
	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...

12-20-2005, 01:25 PM	#244
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	12/20/05 BW- 171 This workout sucked!! The MTA has gone on strike, pretty much shutting down the city. I walk to work since the gym is right around the corner but I workout at another gym. It isn't that far that I couldn't walk but I have to many clients today to walk down there, train and then walk back. I would have had no time to do anything else. So, I had to train at the gym that I work at. It sucked. We have no bumper plates, no platform and worst of all, no place that is spaced off for olympic lifting. The floor is really squishy and complete garbage so it hurts my hamstrings to lift on it as I really have to apply force to do something explosive. To top that off, people don't know what you are doing so they are constantly walking around or behind you to get to the smith machine or the squat rack to do their BB curls....GRRR . So, I couldn't snatch at all for safety reasons and since I didn't have bumpers I just went light from the hang with my cleans so that I didn't kill anyone. I hope the subway workers go off strike by thursday so I can workout before i go home for Christmas weeked. light form work day......blah (I felt good today too. I wanted to go heavy....double blah) hang clean from mid thigh (no jerk) 3 reps x 4 sets (warm ups) 2 reps x 4 sets one arm Kettle Bell snatch 5 reps x 3 sets hang snatch pull (from mid thigh) 3 reps x 4 sets Split Jerks off the rack 2 reps x 7 sets went light since i was in a squat rack with little room. I wish they had some squat stands to do this off of. Worked up to easy doubles with 225. Form was good and fast. Need to get my back foot to turn inward more on the catch. front squat 2 reps x 3 sets 1 rep x 3 sets decent. worked up to 305 for a single. bent over barbell row 225/4 reps x 4 sets hypers with bands and holding a plate....blah blah 6 reps x 4 sets grip work stretch Not an inspiration workout. But here is an inspirtational video: One of my favorite olympic lifters. From bulgaria, this is Zlaten Vanev. He is a 77kg lifter and this is a 207.5kg clean and jerk: Vanev...total badass!
	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

12-20-2005, 04:18 PM	#250
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,944	Hey P, Hope you have a merry Christmas, enjoy some good food and maybe a couple of drinks
	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

12-20-2005, 05:04 PM	#252
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,802 Photos: 35
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

12-22-2005, 12:50 PM	#254
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	12/22/05 BW- 171.5 (holiday cookies ) well, because of the Subway workers strike I had to walk to the gym (a little over 2 miles there). It wasn't bad though since it is a little warmer today (30 degrees). This workout sucked so bad! I felt weak today and everything felt akward. Maybe not getting to train properly because of the strike on tuesdaty had something to do with it? At any rate, this workout was awful. active warm up snatch 2 reps x 8 sets 1 rep x 3 sets I had misses in there to which I am erally pissed about. I hate missing in training. That really set a bad tone for the rest of the session. I decided to go light on my cleans and work the form. I was not happy. clean and jerk 2 reps 4 sets 1 rep x 6 sets all really short rest intervals today speed front squats RU= 45sec 2 reps x 6 sets good mornings 5 reps x 3 sets overhand grip pull ups (varying width each set) RI= 30sec 5 reps x 6 sets sit ups 25 reps x 3 sets stretch This workout was not worthy of an inspirational video since it was quit depressing.
	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

12-22-2005, 04:27 PM	#255
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,802 Photos: 35	Your next WO will rock out! Rest up, and get your head together... (95k snatch )
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

12-22-2005, 06:25 PM	#257
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,802 Photos: 35	Two weeks ago I was bombing on 30 Then I went back and nailed 60 Cause I pulled my head outta my ass (And rested)... My knees and ankles have made some serious decisions on how much I can lift lately -
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

12-23-2005, 12:04 AM	#258
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,308 Photos: 2	http://www.ironmagazineforums.com/sh...ad.php?t=44301 (Squats.. 98 reps) there is the squat video link
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.