Determination. Train like a Champion.

[Dale Mabry]

Ahhh, I see now, i see. Should be a cool journal.

 

[P-funk]

yea, I just don't write it out because it is so much stuff (exercises wise) that I run through and I don't count reps or sets.

Anyway, if you want to see a cool journal check out Goalgetters. I wrote her last program using conjugate periodization except instead of speed work we focused on strength (sets of 5), repetition work (sets of 10) and endurance (sets of 15). This is her test week since week one and everything so far today has gone through the roof. The next meso cycle will back off the frequency, add more intensity, and increase technique lifts (jerks, snatches, kettle bell work) and see where that takes her.

 

[The Monkey Man]

I wrote her last program using conjugate periodization except instead of speed work we focused on strength (sets of 5), repetition work (sets of 10) and endurance (sets of 15). This is her test week since week one and everything so far today has gone through the roof. The next meso cycle will back off the frequency, add more intensity, and increase technique lifts (jerks, snatches, kettle bell work) and see where that takes her.

odd-ee, odd-ee, odd-ee, odd-ee,

 

[oaktownboy]

how bout moving over here instead of az so u can be my trainer? we could really use some over here

 

[P-funk]

how bout moving over here instead of az so u can be my trainer? we could really use some over here

how about moving to AZ?

How are you feeling oak? How is everything going for ya?

 

[bludevil]

I'm subsribing to this one, knowing pfunk has the balls to compete in bodybuilding, I know he'll achieve his goals in qualifying for the nationals. I'll be lurking not only for great olympic lifting advice but for just pure motivation.

 

[P-funk]

11/15/05

BW- 167.8 (light today??)

notes:
this is supposed to be my work capacity day (repetition day). It is funny because I read the NSCA textbook and they say that after a period of a few weeks off aerobic capacity will decline at a quicker pace then strength. Man, they are right!! I was sucking wind terribly during this workout and I had nothing left by the end. 3 weeks of not training and you go down the drain! Also, for about 5 months I didn't really train with any reps over 3 and my rest intervals were longer so that didn't help either. No more! I am going to get my work capacity up to were it used to be.


week 2 of being back to training.....still weak as a kitten.

dynamic warm up
3x's through/no rest.
jumping jacks- 20
push ups- 20
BW jump squat- 10

snatch (1st rep *stop snatch* af first pull; 2nd rep stop snatch at second pull; 3rd rep full snatch with no stops)
RI= 90sec
warm up- 30kg/2x3
work set- 40kg/3x3

winded as hell!

*a stop snatch is when you pull from the floor and stop and pause at a certain important point in the pull before pulling all the way throuhg. This helps you check your positioning as well as helps your body remeber the key elements of the pull. So, rep#1, I pull from the floor to just below my knees. Pause and hold and then snatch from there. Rep number 2 I pull from the floor up to were my second pull starts (right after the re-bending of the knees when the bar is at hip level). Pause and hold for a moment and then snatch the weight over head. they are tough but the help to drill form into your head.

clean and jerk (only jerk after last rep). Same sequence as snatches with the stop cleans.
RI= 90sec
warm up- 50kg/2x2
workset- 60kg/3x3

never timed my rest intervals on the o-lifts like this. It was brutal to keep to these rest intervals and I was already beat after this.

snatch pull
Ri= 60sec
70kg/5x4

blah...so winded. so out of shape (cardiovascularly)

standing overhead press
RI= 60sec
135/8,7,5

Ugh, no endurance. Weight was light but after 3 reps I got nothing left. This used to be an easy 15-18 reps. Will get back there within' the next 4 weeks.

olympic back squat
RI= 60sec
275/5x3

So tired! 60sec is brutal rest on squats. Squat strength is still good but endurance is not! I have blowen through this weight for 20 reps before. Will be back there in another 4 weeks.

RG chin ups
RI= 30sec
BW/10,10,5

just beat to shit

poor mans reverse hyper (lying backwards on the 45 degree hyper bench)
mini band/12
med. band/12x2

45 degree hyper
BW +25lb plate + med. band/10x3

low cable lying knee in
plate#4/12,10,10

stretch.


Blah......weak as a kitten'!!!! Strength will hopefully come back fast.

 

[soxmuscle]

exactly how weak are kittens? those look like some solid weights to me, but i guess i haven't been following your training as long as I would have liked.

 

[Dale Mabry]

Know what ya mean, my slow speed strength dropped significantly when I did power training. A workout consisting of 90 sec rest intervals destroyed me, too.

 

[P-funk]

sox- yes, those weights are pretty damn weak.

dale- yea, for the past 4 months I have just been training speed and power and neglecting endurance since I have competed each month (probably why I finally broke down to an injury). I never thought my work capacity would take such a hit. I will never let that happen again! I wonder how long it will take to recover.

 

[P-funk]

11/15/05

food.

meal 1
5 whites
3 whole
.5c oatmeal

meal 2
2 turkey burgers
2 slices whole grain bread
hummus
8 fish caps

meal 3 (post workout)
2 scoops muscle milk

meal 4
chiken
brown rice
green beans

meal 5
2 scoops muscle milk
fronzen fruit (berries, pineapple, peaches)

meal 6
2 burgers (beef)
green beans

meal 7
cottage cheese
rasberries

 

[P-funk]

11/16/05

bw- 167.8 (light again!)

flexability training:
SMF (lots of it)
static streches
mobility work
more SMF

 

[Dale Mabry]

I wonder how long it will take to recover.

For me, it is a long ass road, but I am sure it is proportional to how long you were away. Even the 10 sets of endurance training I did kicked my ass. I think lactate threshold training helps me, I think that is what winds me the most, getting rid of that shit and the surprise your body goes through when you haven't been accumulating it for a while.

I used to run stairs with a medicine ball over my head, up the stairs one step at a time, down the stairs, up the stairs 2 stairs at a time, down the stairs, up the stairs 3 sets at a time, down the stairs. Amazing how much lactate your shoulders can accumulate with a 12lb med ball being held statically over your head. Even greater surprise is that you don't realize how much movement clears that shit out until you stop.

 

[P-funk]

For me, it is a long ass road, but I am sure it is proportional to how long you were away. Even the 10 sets of endurance training I did kicked my ass. I think lactate threshold training helps me, I think that is what winds me the most, getting rid of that shit and the surprise your body goes through when you haven't been accumulating it for a while.

I used to run stairs with a medicine ball over my head, up the stairs one step at a time, down the stairs, up the stairs 2 stairs at a time, down the stairs, up the stairs 3 sets at a time, down the stairs. Amazing how much lactate your shoulders can accumulate with a 12lb med ball being held statically over your head. Even greater surprise is that you don't realize how much movement clears that shit out until you stop.

I am not so concerend with my ability to buffer lactic acid. It has nothing to do with the sport I am competiting. I jus want to be able to squat 10 rep sets again without having to suck wind so bad....lol.

 

[Dale Mabry]

I am not so concerend with my ability to buffer lactic acid. It has nothing to do with the sport I am competiting. I jus want to be able to squat 10 rep sets again without having to suck wind so bad....lol.

That is one of many reasons you may be requiring oxygen and, thus, breathing hard. At least for me it was.

You would think the miniscule amount of lactic acid that would occur during a 10rm squat wouldn't make that much of a difference, who knows, maybe some other mechanism was the culprit.

 

[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

 

[CowPimp]

Any idea how many calories you're eating daily?

 

[P-funk]

Any idea how many calories you're eating daily?

not really. Maybe I will count it out when I get some time. I am not really concerned with the number of calories, just that I get in a healthy amount of macros and enough food to keep me from being hungry. My metabolism pretty much rages all day (hence the reason I would have to eat 4300+ cals to bulk) so I can eat a good deal and not really gain. Right now I just focus on intaking healthy food. After counting everything everyday for like 3-4 years I am pretty beat on that and I figure that since my goals are no longer physique oriented (bbing) I can edge off of that kind of stress in my life and just focus on enjoying food and eating healthy (like I would have never ever eaten things like clemetines or pineapple before but now it doesn't bother me at all and I love it!).

 

[PreMier]

Damn I need a diet like that

 

[P-funk]

Damn I need a diet like that

It is pretty simple. Just go on instinc. Eat really healthy foods. If you feel small eat more for awhile. When you feel sloppy eat a little less for awhile. Just eat healthy and watch your body.

 

[PreMier]

I know.. im in that process of "just doing it" like we talked about before. Once I have my car back, then I wont have to leave for work so early/late so I can cook.

 

[naturaltan]

 

[oaktownboy]

when u moving to az

 

[P-funk]

when u moving to az

June-ish.

 

[P-funk]

11/17/05

BW- 168

had a pretty good workout today. today was technique and power day. I really broke down my lifts and worked on things today. Felt pretty good. The short rest intervals made this training session brutal and my training partner and I were about ready to just collapse by the end.

Hang snatch
RI- 90sec
warm up- 30kg/2x2
work sets- 40kg/3x3 ; 50kg/3 reps x 2 sets

felt pretty good to take 50kg from the hand. That second pull is defenitly my down fall so this along with the stop snatches are really going to be hammered in for awhile. I need to keep the bar closer to get more of an explosive shrug on the bar and better repositioning for the squat under.

Hang Clean (no Jerk)
RI= 90sec
warm up- 50kg/3 reps x 2 sets
work sets- 60kg/3 reps x 2 sets; 70kg/3x3 sets

again, felt pretty good. need to spin the elbows faster. the bar was shit and didn't spin well so that didn't help but my elbows can turn quicker and have before.

overhead squat (bar snatched into place before squating)
RI= 90sec
70kg/3 reps x 4 sets

felt great! This was the heaviest I have snatched since being back and the bar flew up off the ground. The pull was a little closer to my hips but still not perfect. My balance in the catch is shakey but that is because I haven't snatched heavy for the past 4 weeks. I expect this lift to go through the roof soon.

Jerks (bar was cleaned into place first)
RI= 90sec
80kg/3x3 reps

2 arm bent over DB row
RI= 30sec
45/12 x 3 sets

Finished and pooped! Time to eat!

 

[P-funk]

11/17/05

food

meal 1
2 scoops muscle milk
banana
frozen fruit (peaches, pineapple, berries)

meal 2
2 turkey burgers
1c brown rice
fish caps

meal 3 (pre-workout)
peanut butter and jelly sandwich
(the PB was natural and the jelly is the calorie free stuff from Walden Farms. I had smuckers version and it sucked ass but this tasted damn good!)

meal 4
2 scoops muscle milk

meal 5
chicken
whole grain pasta
tomato sauce
peppers

meal 6
tri-o-plex bar
(I know not the best but I hate having three shakes in one day and I only had 15min. between clients.)

meal 7
cottage cheese
pineapple

 

[The Monkey Man]

June-ish.

Find any lifting clubs down there yet??

 

[P-funk]

Find any lifting clubs down there yet??

yes. I may be lifting with some of the guys at Mesa Community college (they don't go there but they use the weight room since it has a platform and bumpers). I also have some other options that someone sent me and I have to talk to another friend that will defenitly be able to tell me were to O-lift in the city. The only thing I would have to get used to is the fact that there are only like 3-4 meets a year there as opposed to one a month in NYC.

 

[The Monkey Man]

yes. I may be lifting with some of the guys at Mesa Community college (they don't go there but they use the weight room since it has a platform and bumpers). I also have some other options that someone sent me and I have to talk to another friend that will defenitly be able to tell me were to O-lift in the city. The only thing I would have to get used to is the fact that there are only like 3-4 meets a year there as opposed to one a month in NYC.

Pshhh,

Organize one yourself..

"The Funkalicious Invitational" -

 

[P-funk]

Pshhh,

Organize one yourself..

"The Funkalicious Invitational" -

putting on a meet smoothy is difficult. I have been to some good ones and some train wrecks.

Organizing one makes it difficult to lift in it as well.

I would rather not have that stress.

I hate people.