Determination. Train like a Champion.

**P-funk** · 11-11-2005, 01:13 PM

Okay, time for a new journal.

Basic goals-
short term:
1) hammer great technique into my o-lifts
2) improve my o-lifts
3) get my front squat up there (shoot for double bodyweight) and increase over all strength and power

long term
1) would like to qualify for the American open or the Nationals in 2006. Not necessarily go. I would only go if my opening atempts are enough for the qualifying totals. I don't want to slide in by the skin of my teeth. So, maybe qualify in 2006 and try and get good enough to compete in 2007. The qualifying total for the senior men's 77kg class for the American open is 240kg and for the Nationals it is 247kg. So that is 110/130 (snatch/jerk) or any permutation I can come up with.

Here is my program that I am going to run through for about 5-6 weeks (the only week that may present a problem is thanksgiving week and I will just tack another week on to the end). i will then go for an unloading week and then come back strong with my frequency higher (4 times a week) and then lowering that down as I taper into my first contest of the season (when I figure out when that is). I have a hypertrophy day in here since this is technically my "offseason" so I want to try and gain some more muscle but try not to really gain any weight so I can always be in ear shot of 77kg (just under 170lbs) for comeptition.

this may look a little strange since I cut and pasted from excel and it didn't format well. I fixed it as best I could.

Day 1 Goal: Strength
Exercises Reps Sets Intensity RI
Snatch 1 – 2 3 – 6 90-110% Max recovery
Clean and jerk 1 – 2 3 – 6 90-110% Max recovery
Clean pull 1 – 2 3 – 6 >100% of 1RM clean Max recovery
Front squat Bulgarian squat routine Max recovery

Day 2 Goal: power/Hypertrophy
Exercises Reps Sets Intensity RI
Power
Snatch 2 – 3 3 60-70%of 1RM 60-90sec
Clean and jerk 2 – 3 3 60-70%of 1RM 60-90sec
Speed RDL (snatch grip) 5 5 >/= 100% of 1RM snatch 60-90sec
Hypertrophy
Standing BB press 6 – 10 3 – 4 75-85% of 1RM 30-60sec
Back Squat 6 – 10 3 – 4 75-85% of 1RM 30-60sec
Pull ups 6 – 10 3 – 4 75-85% 30-60sec

Day 3 Goal: speed/technique
Exercises Reps Sets Intensity RI
Speed
Hang snatch 3 – 5 3 – 5 85-92% of 1RM hang snatch 60-90sec
Hang clean 3 – 5 3 – 5 85-92% of 1RM hang clean 60-90sec
Technique
Jerks from the Rack 2 – 3 3 – 5 80-90% of best 1RM Jerk 60-90sec
Overhead squat 2 – 3 3 – 5 >/= 100% of 1RM snatch 60-90sec
Assistance
Row 8 – 12 3 – 4 70-80% 30-60sec

I would like to keep this a serious journal with out to much messing around. I will document as much stuff as I possibly can...diet, morning BW, flexability training on in between days, how I feel, etc......I will try to be accountable for as much as I can.

I will start on Sunday which will be strength day. Obviously since i am coming off an injury and slight set back (3 weeks of missed training) I will start at the lower end of the percentages and work my way up over a few weeks. I really will focus on keeping to the percentages on non-max training day since I want to hammer that technique down.

Rocco32 · 11-11-2005, 01:44 PM

Great name for your journal, I like it. Good luck Patrick! Looks like a good set-up as well

* Legion * · 11-11-2005, 01:45 PM

We're with you, every step.

Triple Threat · 11-11-2005, 02:59 PM

I'll be lurking too, although I probably won't be able to contribute much since I'm not really up on O-lifting. But I am interested in your progress.

Archangel · 11-11-2005, 03:48 PM

Great goals, and I have faith that you'll achieve them my Friend!!!

TJ Cline · 11-11-2005, 03:58 PM

Good luck, you set some great goals....

BritChick · 11-11-2005, 04:05 PM

Good luck Funky.

**P-funk** · 11-11-2005, 04:07 PM

thank you guys. Got my work cut out for me.

gwcaton · 11-11-2005, 04:15 PM

Cool stuff Patrick ! Good luck

BritChick · 11-11-2005, 04:23 PM

Hey Patrick... just had a chance to catch up with your old journal... so glad to hear you're not gonna snuff it!

**CowPimp** · 11-11-2005, 04:29 PM

Rock on Pat. You will qualify with your work ethic; I guarantee it!

Pylon · 11-11-2005, 05:56 PM

Very cool. Can't wait to see how it goes. Good luck!

**P-funk** · 11-11-2005, 06:50 PM

thanks everyone. can't wait to start on sunday!

The Monkey Man · 11-11-2005, 06:55 PM

HaHa...

Good choice!!! -

(of journal names)

**P-funk** · 11-11-2005, 07:00 PM

Quote:

Originally Posted by The Monkey Man

HaHa...

Good choice!!! -

(of journal names)

I knew you would like it.

PreMier · 11-11-2005, 10:29 PM

Quote:

I would like to keep this a serious journal with out to much messing around. I will document as much stuff as I possibly can...diet, morning BW, flexability training on in between days, how I feel, etc......I will try to be accountable for as much as I can.

I wont post anything then, other than good luck

**P-funk** · 11-12-2005, 04:57 AM

Quote:

Originally Posted by PreMier

I wont post anything then, other than good luck

you are the only person allowed to post "off the cuff" comments. You and no one else!

**P-funk** · 11-12-2005, 06:35 AM

11/12/05

BW- 169.2

flexability training (30min.)

lots of mobility work today
static stretchs
some yoga

GoalGetter · 11-12-2005, 08:25 AM

Quote:

Originally Posted by P-funk

you are the only person allowed to post "off the cuff" comments. You and no one else!

Fine. Be like that.

Good luck (and nothing else, then).

The Monkey Man · 11-12-2005, 10:54 AM

Quote:

Originally Posted by GoalGetter

Fine. Be like that.

Good luck (and nothing else, then).

soxmuscle · 11-12-2005, 02:25 PM

i was never able to follow the last journal because i was never on the inside of the "inside" jokes. i'll be following this one though.

The Monkey Man · 11-12-2005, 04:11 PM

Quote:

Originally Posted by soxmuscle

i was never able to follow the last journal because i was never on the inside of the "inside" jokes. i'll be following this one though.

**P-funk** · 11-12-2005, 07:39 PM

11/11/05

food

meal 1
5 egg whites
3 whole eggs
feta cheese
apple

meal 2
2 scoops muscle milk

meal 3
2 turkey burkers
2 pieces of whole grain organic bread
hummus

meal 4
cottage cheese
pineapple

meal 5
shrimp (cooked in coconut oil)
mixed peppers
fish caps

meal 6
2 scoops muscle milk
frozen berries, peaches, pineapple
banana
natty pb

myCATpowerlifts · 11-12-2005, 08:55 PM

Quote:

Originally Posted by P-funk

11/11/05

meal 5
shrimp (cooked in coconut oil)
mixed peppers
fish caps

Shrimp are crustaceans correct?
When you say cooked, boiled, baked, fried?

**P-funk** · 11-13-2005, 04:13 AM

Quote:

Originally Posted by myCATpowerlifts

Shrimp are crustaceans correct?
When you say cooked, boiled, baked, fried?

I throw them in a pan with peppers, and coconut oil and cook cook them up. They I spray a little Olivo (the spray butter which is not butter but made out of olive oil instead) on top and coook that in. Season it and then eat it.

yes, they are crustaceans.

**P-funk** · 11-13-2005, 11:09 AM

11/13/05

BW- 169.8

*depressing workout.

No one would let me touch heavy weight because they said that I need to build up slowly. I felt like a bitch and people that I used to beat were passing me in lifts since I took some time off. I hate going light. So here is my stupid workout.

dynamic warmup
3 times through no rest
juming jacks- 20
push ups- 20
crunches- 20
BW squats- 20

snatch
warm up sets
40kg/2 reps x 2 sets
50/2x2
worksets
55kg/2 reps x 3 sets
50x2

pulling sucked. I really need to work on my techique. I am taking out the RDLs and putting in Snatch pulls instead. I never bring my hips through and instead just throw the weight overhead. I am snatching over my BW with shitty form so if I can get my form down I think I can do much better. Really going to work on it.

clean and jerk
warm ups
50kg/2 reps x 2 sets
60kg/2 reps x 2 sets

super light

. At least the form is better.

snatch pull
90kg/2 reps x 5 sets

olympic front squat
225lbs/2 reps
245/1
265/1 rep x 3 sets

front squatting with a real fat bar is not to fun...lol.

glute ham raise
BW/15
bw + 25lbs/15 reps x 2 sets

stretch.

**IainDaniel** · 11-14-2005, 06:46 AM

Nice I likey. Those goals should be doable for you

11-11-2005, 01:13 PM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	Determination. Train like a Champion. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Okay, time for a new journal. Basic goals- short term: 1) hammer great technique into my o-lifts 2) improve my o-lifts 3) get my front squat up there (shoot for double bodyweight) and increase over all strength and power long term 1) would like to qualify for the American open or the Nationals in 2006. Not necessarily go. I would only go if my opening atempts are enough for the qualifying totals. I don't want to slide in by the skin of my teeth. So, maybe qualify in 2006 and try and get good enough to compete in 2007. The qualifying total for the senior men's 77kg class for the American open is 240kg and for the Nationals it is 247kg. So that is 110/130 (snatch/jerk) or any permutation I can come up with. Here is my program that I am going to run through for about 5-6 weeks (the only week that may present a problem is thanksgiving week and I will just tack another week on to the end). i will then go for an unloading week and then come back strong with my frequency higher (4 times a week) and then lowering that down as I taper into my first contest of the season (when I figure out when that is). I have a hypertrophy day in here since this is technically my "offseason" so I want to try and gain some more muscle but try not to really gain any weight so I can always be in ear shot of 77kg (just under 170lbs) for comeptition. this may look a little strange since I cut and pasted from excel and it didn't format well. I fixed it as best I could. Day 1 Goal: Strength Exercises Reps Sets Intensity RI Snatch 1 – 2 3 – 6 90-110% Max recovery Clean and jerk 1 – 2 3 – 6 90-110% Max recovery Clean pull 1 – 2 3 – 6 >100% of 1RM clean Max recovery Front squat Bulgarian squat routine Max recovery Day 2 Goal: power/Hypertrophy Exercises Reps Sets Intensity RI Power Snatch 2 – 3 3 60-70%of 1RM 60-90sec Clean and jerk 2 – 3 3 60-70%of 1RM 60-90sec Speed RDL (snatch grip) 5 5 >/= 100% of 1RM snatch 60-90sec Hypertrophy Standing BB press 6 – 10 3 – 4 75-85% of 1RM 30-60sec Back Squat 6 – 10 3 – 4 75-85% of 1RM 30-60sec Pull ups 6 – 10 3 – 4 75-85% 30-60sec Day 3 Goal: speed/technique Exercises Reps Sets Intensity RI Speed Hang snatch 3 – 5 3 – 5 85-92% of 1RM hang snatch 60-90sec Hang clean 3 – 5 3 – 5 85-92% of 1RM hang clean 60-90sec Technique Jerks from the Rack 2 – 3 3 – 5 80-90% of best 1RM Jerk 60-90sec Overhead squat 2 – 3 3 – 5 >/= 100% of 1RM snatch 60-90sec Assistance Row 8 – 12 3 – 4 70-80% 30-60sec I would like to keep this a serious journal with out to much messing around. I will document as much stuff as I possibly can...diet, morning BW, flexability training on in between days, how I feel, etc......I will try to be accountable for as much as I can. I will start on Sunday which will be strength day. Obviously since i am coming off an injury and slight set back (3 weeks of missed training) I will start at the lower end of the percentages and work my way up over a few weeks. I really will focus on keeping to the percentages on non-max training day since I want to hammer that technique down.
	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

11-11-2005, 01:44 PM	#2
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great name for your journal, I like it. Good luck Patrick! Looks like a good set-up as well
	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...

11-11-2005, 01:45 PM	#3
* Legion * Registered User Join Date: Mar 2005 Location: Suburb of Chicago, Il. USA Posts: 711 Photos: 2	We're with you, every step.
	Do not mistake my kindness for weakness.

11-11-2005, 03:48 PM	#5
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great goals, and I have faith that you'll achieve them my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-11-2005, 03:58 PM	#6
TJ Cline Member Join Date: May 2005 Posts: 12,544	Good luck, you set some great goals....
TJ Cline Member Join Date: May 2005 Posts: 12,544

11-11-2005, 02:59 PM	#4
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,297 Photos: 4	I'll be lurking too, although I probably won't be able to contribute much since I'm not really up on O-lifting. But I am interested in your progress.

11-11-2005, 04:05 PM	#7
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,454 Photos: 7	Good luck Funky.

11-11-2005, 04:07 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	thank you guys. Got my work cut out for me.
	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

11-11-2005, 04:15 PM	#9
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Cool stuff Patrick ! Good luck
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-11-2005, 04:23 PM	#10
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,454 Photos: 7	Hey Patrick... just had a chance to catch up with your old journal... so glad to hear you're not gonna snuff it!

11-11-2005, 04:29 PM	#11
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Rock on Pat. You will qualify with your work ethic; I guarantee it!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-11-2005, 05:56 PM	#12
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	Very cool. Can't wait to see how it goes. Good luck!
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton Fresh Start Journal

11-11-2005, 06:50 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	thanks everyone. can't wait to start on sunday!
	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

11-11-2005, 06:55 PM	#14
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,144 Photos: 21	HaHa... Good choice!!! - (of journal names)
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

11-12-2005, 06:35 AM	#18
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	11/12/05 BW- 169.2 flexability training (30min.) lots of mobility work today static stretchs some yoga
	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

11-12-2005, 02:25 PM	#21
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,884 Photos: 10	i was never able to follow the last journal because i was never on the inside of the "inside" jokes. i'll be following this one though.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

11-12-2005, 07:39 PM	#23
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	11/11/05 food meal 1 5 egg whites 3 whole eggs feta cheese apple meal 2 2 scoops muscle milk meal 3 2 turkey burkers 2 pieces of whole grain organic bread hummus meal 4 cottage cheese pineapple meal 5 shrimp (cooked in coconut oil) mixed peppers fish caps meal 6 2 scoops muscle milk frozen berries, peaches, pineapple banana natty pb
	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

11-13-2005, 11:09 AM	#26
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	11/13/05 BW- 169.8 *depressing workout. No one would let me touch heavy weight because they said that I need to build up slowly. I felt like a bitch and people that I used to beat were passing me in lifts since I took some time off. I hate going light. So here is my stupid workout. dynamic warmup 3 times through no rest juming jacks- 20 push ups- 20 crunches- 20 BW squats- 20 snatch warm up sets 40kg/2 reps x 2 sets 50/2x2 worksets 55kg/2 reps x 3 sets 50x2 pulling sucked. I really need to work on my techique. I am taking out the RDLs and putting in Snatch pulls instead. I never bring my hips through and instead just throw the weight overhead. I am snatching over my BW with shitty form so if I can get my form down I think I can do much better. Really going to work on it. clean and jerk warm ups 50kg/2 reps x 2 sets 60kg/2 reps x 2 sets super light . At least the form is better. snatch pull 90kg/2 reps x 5 sets olympic front squat 225lbs/2 reps 245/1 265/1 rep x 3 sets front squatting with a real fat bar is not to fun...lol. glute ham raise BW/15 bw + 25lbs/15 reps x 2 sets 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

11-14-2005, 06:46 AM	#27
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	Nice I likey. Those goals should be doable for you
	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