Determination. Train like a Champion.

[P-funk]

I would stay in the City, somewhere around times square. it will be more expensive but you can go out and really have a great time. Around LaGuardia you really have nothing going on. it is out there in queens. but, it is cheaper. you can take a cab everywhere though and take a cab back to your hotel instead of riding the train around. The price for the cab going from manhattan to la guardia will cost you around $30-40 plus tip and maybe a little more depending on what time of the day you are in the cab and what kind of charges they hit you up with. they really rape you now to ride the cabs.


ofcourse, you are closer to min0 lee.

 

[The Monkey Man]

you are closer to min0 lee.

 

[King Silverback]

Things are going good!!! Sounds like you have it all set up, Good Stuff my Friend!!!

 

[P-funk]

5/4/06

BW- don't know? I forgot to weigh in. Yesterday I was 175.


Light light workout today. Took a week off (thurs. to thurs.). So, I took it easy to just work on the timing of my lifts.


snatch pull: power snatch
60kg/4 sets x 1:1
70kg/2x1:1

clean pull: power clean: power jerk
70kg/2x1:1:1
80kg/2x1:1:1
90kg/2x1:1:1

front squat
225/4 sets x 3 reps

NG pull up
BW/10,10,8

hpyerextensions
3 count insometric at the top
BW + 25/3 sets x 12 reps

stretch

felt good. everything was really light.

 

[CowPimp]

a week off is a week off. As much as it sucks it needs to be done. You can't keep pushing it all the time. Even the most elite athletes take time off and do nothing. It is jsut as important as the training.

I suppose, but I still go for some leasurely walks and do some stretching on my weeks off. That is hardly stressful on the body. In fact, I find those activities relaxing.

the jobs are working at two small personal training studios. They are just private studios where people only come in to train. i didn't want to go out and work for another chain gym because i hate the atmosphere and the corporate environment.

That's the environment in which I work now. It's a pretty cool place to be; I definitely prefer it to the corporate scene. Plus it doesn't get quite as crowded as some public gyms do at prime time, although I definitely have to make substitutions sometimes.

 

[The Monkey Man]

Ugggh

I can't believe I am looking for more corporate work

(greed?)

 

[P-funk]

5/7/06

BW- ?? Forgot to weigh in. Yesterday was 173lbs. blah....


New program, new goals.

The main goal here is to

(a) increase my work capacity- so start squatting for reps again, since I suck at it. Also, add in two days of cardio to help bring up work capacity. Will train with weights 3 times a week (total body workouts) and after a few weeks will add a 4th day (also total body) and try and over-reach and then i will drop down to once ever 2-3 days and up the intensity....accumulation/intensification. So it will be reps for the first 4-6 weeks, a maintenance week and then drop volume and up the inensity.

(b) increase my strength levels- power will be trained at retention for the most part with power cleans and power snatches. they will be used as my basic technique and power work. But, I am not going to go ape shit on them. Lots of squatting, some isometric stuff.

(c) mobility work and postural work will be in there on cardio days and some on training days.

(d) more mass. more size. no more of this light weight bull shit. I plan do start downing some serious calories to keep up with my training volume. Now that I am not worried about weight retention, I am going to raise the volume on my training and start eating.


So, here is day 3 (day 1 is tues.....I was anxious to start).

Will start with light weights for the first two weeks and slowly ramp up over the next few weeks....

clean pull: power clean (from floor)
RI- 120sec
85kg/1 set x 1:1
90kg/1 set x 1:1
95kg/1 set x 1:1
90kg/2 sets x 1:1

all easy. all light. all fast.

back squat (narrow ass stance today. deep deep deep as always)
300/1 set x 5 reps

light weight. will slowly increase over the next few weeks. I am great with 1-2 reps. Nice and quick and explosive out of the hole. Anything after that I suck nuts at because I get winded. So, I am squatting for 5's to try and change that. I need to get some squat endurance back. Goal is to get up to 400 for reps.

low incline Db bench press
RI- 90sec
90/8,8,7

prone incline DB row (both hands)
RI= 90sec
55/3 sets x 8 reps

partial clean grip deadlift- from the floor to below the knees
5 count isometric at knee level
10-20sec rest between reps
285/5 reps

Just working on getting good positioning here. First couple weeks I will work from the floor to the knee (1st pull). then from below the knee to the scoop (power position) and then from the scoop to the shrug on toes (finish of second pull).

tricep rope pressdown
RI= 30sec
plate#12/8, 8, 6

gay.

high cable reverse fly
3 count isometric at contrtaction
10/2 sets x 15 reps

posture stuff....more gay.

stretch

 

[CowPimp]

Looks like some solid goals. I'm sure you'll do well with reaching them. 400 for reps eh? That's some serious squatting! I want to see that.

 

[P-funk]

5/8/06

BW- 176

foam roller

mobility/posture
lying single leg raises
fire hydrants
arm circles thoracic spine mobility
single leg glute bridges
side stationary lunge
shoulder dislocates
single leg planks (60sec each leg)
ab circuit- 2x's
-bicycles (30)
-crunches (20)
-reverse crinches (10)
face pulls- 2 sets x 10 (3 count iso at contraction)
wall scapular retraction- 2x10
cuban press- 2 x 10

Moderate intensity cardio
machine: arc trainer
duration: 25min
Program: hills
Level: 7
heart rate range: 155-165
calories burned: 427

stretch

 

[P-funk]

Looks like some solid goals. I'm sure you'll do well with reaching them. 400 for reps eh? That's some serious squatting! I want to see that.

Yea. I really want to get there. I have squatting a parallel squat with 405 before (when i used to squat parallel a number of years ago) for a single. I was reading something by Glen Pendlay (olympic coach) where he says something like, if you are under 200lbs and can do a true olympic squat, not a half squat or a powerlifter squat but a true olympic squat, with 400+lbs for reps you are pretty strong. If you are over 200lbs and can use 500+lbs you are doing good. So, I decided to shoot for it.

 

[King Silverback]

Whatever your goals are, I'm positive you'll attain them, wishing you nothing but the best my Friend!!!

 

[P-funk]

Whatever your goals are, I'm positive you'll attain them, wishing you nothing but the best my Friend!!!

thanks archangel.

 

[The Monkey Man]

This buds for you -

 

[Seanp156]

What's with the vanity/gay shit workouts P (tri pushdowns etc)? Does the "P" in P-funk mean "Pussy-Funk" now???

Just messin w/ ya... I've been thinking about adding an extra day to my program for mobility/conditioning work, but I have no clue really as to going about that...

 

[P-funk]

What's with the vanity/gay shit workouts P (tri pushdowns etc)? Does the "P" in P-funk mean "Pussy-Funk" now???

Just messin w/ ya... I've been thinking about adding an extra day to my program for mobility/conditioning work, but I have no clue really as to going about that...

I decided to add some gay shit for fun since I never do it.

Mobility and conditioning is crucial!

 

[Seanp156]

I decided to add some gay shit for fun since I never do it.

Mobility and conditioning is crucial!

Yeah, I'm just having trouble deciding where to put the mobility/conditioning day, and what exercises to do... I don't even know what half the things are that you and CowPimp list in your circuits... Any good ideas for a beginner?

 

[P-funk]

Yeah, I'm just having trouble deciding where to put the mobility/conditioning day, and what exercises to do... I don't even know what half the things are that you and CowPimp list in your circuits... Any good ideas for a beginner?

try and get a copy of Mike Boyle's Functional training for sports book and maybe even Marc Verstegan's Core Performance if you can. They have a lot of stuff in them. You may be able to get them cheap/used at amazon.com.

I would put it on two of your off days...like:

sun- max effort bench
mon- mobility/gpp
tues- max effort squat
wed- off
thurs- dyn. effort bench
fri- dynamic effort squat
sat- mobility gpp

something like that.

 

[Seanp156]

try and get a copy of Mike Boyle's Functional training for sports book and maybe even Marc Verstegan's Core Performance if you can. They have a lot of stuff in them. You may be able to get them cheap/used at amazon.com.

I would put it on two of your off days...like:

sun- max effort bench
mon- mobility/gpp
tues- max effort squat
wed- off
thurs- dyn. effort bench
fri- dynamic effort squat
sat- mobility gpp

something like that.

Hrmm you think two days a week is necessary? If I do it two days a week, can I just drop the cardio at the end of my bench Westside sessions?

Would something like...
Monday - ME Squat
Tuesday - Off (busy day here)
Wednesday - ME Bench
Thursday - Mobility/conditioning
Friday - DE Squat
Saturday - Mobility/conditioning
Sunday - DE Bench

work?

 

[P-funk]

Hrmm you think two days a week is necessary? If I do it two days a week, can I just drop the cardio at the end of my bench Westside sessions?

Would something like...
Monday - ME Squat
Tuesday - Off (busy day here)
Wednesday - ME Bench
Thursday - Mobility/conditioning
Friday - DE Squat
Saturday - Mobility/conditioning
Sunday - DE Bench

work?

you don't have to do it two days a week.....

you could certainly add the mobility work after each of your workouts....something like, adding mobility work after one of your lower and one of your upper workouts. Keep your cardio on your one off day.

 

[Seanp156]

you don't have to do it two days a week.....

you could certainly add the mobility work after each of your workouts....something like, adding mobility work after one of your lower and one of your upper workouts. Keep your cardio on your one off day.

If I did mobility work at the end of my workout, I'd have to have a meal at the gym, and rest for like 10 minutes before the mobility work.... which means I'd be in the gym for like 2 hours

 

[P-funk]

If I did mobility work at the end of my workout, I'd have to have a meal at the gym, and rest for like 10 minutes before the mobility work.... which means I'd be in the gym for like 2 hours

the mobility stuff only takes like 10-15min. you do it as a circuit and move through each exercise.

 

[Seanp156]

Even if you run through the whole thing twice?

 

[The Monkey Man]

 

[Seanp156]

The "whole thing" being the circuit, if that's what you're confused about...

 

[soxmuscle]

Patrick,

Have you lost any size switching to the type of training you switched to following your competition? I know I've asked you before, It's just incredible to me, someone at your size doing such athletic compound movements. You are Vernon Davis, ha.

Keep it up.

 

[P-funk]

Patrick,

Have you lost any size switching to the type of training you switched to following your competition? I know I've asked you before, It's just incredible to me, someone at your size doing such athletic compound movements. You are Vernon Davis, ha.

Keep it up.

following which competition? I am the same size as i was last year.

But, now I am trying to get bigger.

 

[P-funk]

5/9/06

BW- 175.6

snatch pullower snatch (from floor)
RI= 120sec
65kg/1:1
70kg/1:1
75kg/1:1
70kg/1:1

olympic back squat
RI= 120sec
285/3 sets x 5 reps
295/2 sets x 5 reps

can't stand squatting after olympic lifts. Oh well, it is one of the neccessary evils I guess. weight was easy. endurance sucked ass. will be improving over the next few weeks.

push press
RI= 90sec
185/3 sets x 5 reps

lol....I usually do 225 for doubles on my push press. I figured I could get ore then 185 but my energy was sapped after snatches and squatting so I had to be a little bitch.

overhand grip pull up
RI= 90sec
BW + 55/3sets x 5 reps

that was tough. I almost always do chinups. I will have to do more overhand work.

quarter ROM snatch deadlift (from floor to knees)
5 count iso below the knees
10-20sec rest between reps
245/5 reps

Db curls
RI= 30sec
35/2sets x 12 reps

gheyness.

lying leg curls
RI= 30sec
110/2sets x 12 reps

ultra gheyness.


grip
stretch
time to eat

 

[CowPimp]

Haha, I love your commentary on your workouts. Priceless.

 

[P-funk]

Haha, I love your commentary on your workouts. Priceless.

haha, thanks. glad you enjoy it.

 

[The Monkey Man]

Does it read like that in your notebook too?

(Mine does)