GG's P-Side Experiment - Mission: Obstacle Course

[GoalGetter]

what a disappointment...

Today i was going to play softball with the gym's co-ed team, against another location's team - 85th street vs. 63rd street.

It was going to be my first game.

The stupid people frmo the other team "forgot" their equipment and the game was forfeited.

So i think we won, by forfeit. But dammit, I wanted to get dirty. I wanted to play. I haven't played softball since high school. I wanted to see if I still sucked as badly now as i did then.

Oh well. Anotehr game next week. Looking forward to it.

 

[King Silverback]

You'll get 'em next time Ivy!!! Hows it goin for ya in NYC? When do you think you'll be posting Patricks pics?

 

[motopsyko32]

Today i was going to play softball with the gym's co-ed team, against another location's team - 85th street vs. 63rd street.

It was going to be my first game.

The stupid people frmo the other team "forgot" their equipment and the game was forfeited.

So i think we won, by forfeit. But dammit, I wanted to get dirty. I wanted to play. I haven't played softball since high school. I wanted to see if I still sucked as badly now as i did then.

Oh well. Anotehr game next week. Looking forward to it.

Just grab a light bat you will be ok. Form is not necessary in softball..

 

[GoalGetter]

You'll get 'em next time Ivy!!! Hows it goin for ya in NYC? When do you think you'll be posting Patricks pics?

Michael, you know what? I'm a friggin slacker. I went out to get a wireless router today and after i had it in my hand at the store, i decided to put it down and shop around... then i lost track of time and never got to the "shopping around" thing. Just kept walking up and down the streets here like i had nothing better to do.

so the short answer would be, "soon. Hopefully soon. Sorry."

 

[Katia7]

Michael, you know what? I'm a friggin slacker. I went out to get a wireless router today and after i had it in my hand at the store, i decided to put it down and shop around... then i lost track of time and never got to the "shopping around" thing. Just kept walking up and down the streets here like i had nothing better to do.

so the short answer would be, "soon. Hopefully soon. Sorry."

It's the heat! I did the same thing yesterday... was walking to Aldo's and then just walked streight passed it.. completely forgot what I was going. lol

 

[GoalGetter]

Friday June 10, P-Side Total Body Training Day 3

Warm up:
5 minute treadmill
SMF - calf, ITB, glute
Static Stretch - calf, chest, lats, hams

Core Work:
superset
RI= 60sec
2 sets
a)Lying Leg Raises with 2lb ankle weight
8 reps, tempo= 2/0/2)

b) One-Legged Windmills
12 reps to each side, tempo=controlled

notes: HOLY CRAP THOSE WINDMILLS WERE FUCKING HARD! I kept falling all over the place

Reactive Training:
Jump squat to balance
RI=60
3 sets
12 jumps

notes: SO much better than last time. My landings are getting better.

Weight Training:
Superset #1
RI= 60sec
a) BB Bent Over Rows (Tempo=2/0/2)
65/8
70/8 x 2

b) Pushups (Tempo=3/2/1)
bw/12 - full pushups
bw/6 full + 6 on knees x 2

Superset #2
RI= 60sec
a) Leg Press (tempo=2/0/2)
180/8 x 3

b) Single Leg Squat (tempo= 3/2/1)
10lb plate in each hand (20lb total)/12 x 2 each leg
10lb plate in opposite hand (10lb total)/12 each leg

notes: The last set was killer, so i dropped one of the plates and concentrated on form, which was starting to suffer

Superset #3
RI= 60sec
a) Alternating lunge & press (tempo=2/0/2)
12lb/8 each leg x 2

b) Single leg DB Scaptions (tempo=3/2/1)
5lb/7 + 2.5lb/5
5lb/5 + 2.5lb/7

note: ow. my shoulders. ooooowwww.

aux work:
Reverse Pec Deck (Tempo=3/2/1)
RI=60
35/15 x 3

cool down
3 minutes on treadmill
stretching same as above

 

[BritChick]

Hey ya 'friggin slacker' how the hell are ya???!
Miss chatting with you, hope all is well in the big city. xxx

 

[King Silverback]

Awesome w/o there Ivy!!! How do yu like the diferent training system?

 

[GoalGetter]

Hi Kerry! You must be way busy!!!! haven't seen you online at all!

Michael - i love my new training program. not sure if it's because it's so challenging or because it is NEW and DIFFERENT from my usual. Whatever it is, I love it!

 

[GoalGetter]

Ran a mile today. My left knee was hurting a little bit. It was fun though. Finally got to see the reservoir at central park. nice view.

 

[The Monkey Man]

Ran a mile today. My left knee was hurting a little bit. It was fun though. Finally got to see the reservoir at central park. nice view.

Did I miss you, hurting your knee somewhere?

 

[GoalGetter]

Did I miss you, hurting your knee somewhere?

no. i get a little bit of pain on my left knee every once in a while, and it'd been a while since i last pounded on it with some jogging.

 

[The Monkey Man]

no. i get a little bit of pain on my left knee every once in a while, and it'd been a while since i last pounded on it with some jogging.

Got good shoes?

I never had problems w/my knees till I started lifting...
I think I added just too much xtra weight for my body...

Have P watch you when you run, you may be carrying one side unevenly or something... I'll bet he can spot it

 

[King Silverback]

Michael - i love my new training program. not sure if it's because it's so challenging or because it is NEW and DIFFERENT from my usual. Whatever it is, I love it!

Thats all that matters!!! Keep it up, your doin awesome!!!

 

[P-funk]

Got good shoes?

I never had problems w/my knees till I started lifting...
I think I added just too much xtra weight for my body...

Have P watch you when you run, you may be carrying one side unevenly or something... I'll bet he can spot it

she does need knew shoes. Also, her gait is all F**ked up. She is externally rotated, she rolls to the outside of her feet. She doesn't get a full leg kick. All of these things can really give you some pain, especially running for distance because as you start to fatigue your form is only going to get uglier. We are trying to get her more flexable so that hopefully some of these things correct themself. Also, I don't know how good of an idea it is for her to take up distance running. the impact along with poor form is going to do more harm than good (actually, don't know how good it is for me either). For moderate intensity cardio it may be better to stick to the rower or versa climber.

 

[The Monkey Man]

she does need knew shoes. Also, her gait is all F**ked up. She is externally rotated, she rolls to the outside of her feet. She doesn't get a full leg kick. All of these things can really give you some pain, especially running for distance because as you start to fatigue your form is only going to get uglier. We are trying to get her more flexable so that hopefully some of these things correct themself. Also, I don't know how good of an idea it is for her to take up distance running. the impact along with poor form is going to do more harm than good (actually, don't know how good it is for me either). For moderate intensity cardio it may be better to stick to the rower or versa climber.

Nag, nag, nag... Go buy her some shoes...

Maybe she needs that park for her mental clarity...

She can do something else there, like run killers across a soft grassy field?
Or any kind of pushups or whatever... It's summer!

I ran in the city this morning, and all I wanted to do is go for a run down a dirt road afterward???

Long distance running IS something you must commit to, if you don't have a good stride, you will jack yourself up

 

[GoalGetter]

For the record, I am not interested in long-distance running at all. I don't even like running. I run (or used to run) because it was the easiest way to get some cardio in without having to get in my car and go to a gym, or worry about whipping everything around me with my jumprope in my small apartment.

So last year I got used to doing saturday runs, 3/4/5 miles depending on how i was feeling. But i guess running "wrong" all that time and having no one to point it out for me and help me correct it probably just made things worse.

And yeah i do need new shoes and maybe i'll go get them today. i found $40 in my book bag last night.

 

[The Monkey Man]

So last year I got used to doing Saturday runs, 3/4/5 miles depending on how I was feeling

If you are running 3-5 five miles... Regularly... your stride should usually correct itself naturally.... had you run at all, prior to yesterday?


I have been preaching these things up-and down...

I can't tell you how much this shoe helped me overcome, my knee pain, and enable me to run again...

(I do not work, or get any compensation from NIKE)


Most people I know, find the Nike shoes somewhat narrow, so if your foot is wider you may be SOL

Find any nike shoe with the "Caged Zoom Air" sole...
They are Soooooooo cushy to run in
I ALWAYS jog around the store when buying shoes

Good luck... Let me know what happens, how your knee(s) feel

 

[GoalGetter]

If you are running 3-5 five miles... Regularly... your stride should usually correct itself naturally.... had you run at all, prior to yesterday?


I have been preaching these things up-and down...

I can't tell you how much this shoe helped me overcome, my knee pain, and enable me to run again...

(I do not work, or get any compensation from NIKE)


Most people I know, find the Nike shoes somewhat narrow, so if your foot is wider you may be SOL

Find any nike shoe with the "Caged Zoom Air" sole...
They are Soooooooo cushy to run in
I ALWAYS jog around the store when buying shoes

Good luck... Let me know what happens, how your knee(s) feel

Nikes are uncomfortable on me for the most part. I have found that New Balance sneakers fit better. My foot is a little wide, Little but wide. hahaha i'm a 5.5 size.

I found the New Balance 503's at a store here, but didn't buy them. They fit the best. I may go back and get them today.

 

[Jodi]

Actually, I think you have a big foot for your size. I'm only size 5.

Have you tried Nike Shox?

 

[aggies1ut]

You need to get shoes that are a 1/2 size larger than your normal shoe size. Your feet swell when you workout. Also, you need to determine what type of foot/arch you have, in order to determine the best shoe for you ie. stability, cushioning, etc. Brand doesn't matter, as I used to have a great fit with Nikes, but then that same model kept changing every year with more modifications and I no longer can find a good Nike shoe for my foot. I currently wear New Balance. Shoes should be replaced every 6 months or 500 miles, whichever is sooner. Most importantly, run in the shoe before buying them. Any good shoe store will have you run down the street in the shoe so that the person helping you can examine your gait and stride and provide reccomendations on the proper shoe.

.....and dang Jodi, you do have some small feet. I'm 5 feet tall and wear a size 6.

 

[The Monkey Man]

You all have small feet!!!

Last shoes I bought (Nike) were narrow, so I went up one whole size..

The way the laces are setup now is they are wide near the front and the holes are close together toward the top... This may sound strange but, they fit and function very well...

Also I have been using my hiking sox to run in...
they have more cushion, breathe better, and retain their loft longer...
(wigwam-merino wool-comfort hiker)

 

[P-funk]

Okay, so we have done our 2 weeks of recovery training. Basically that was just to let her take a little break from training so hard and heavy like she was doing. It is important to do things like that for your body. Now, it is time to really get down to the nitty gritty. This program is all out, balls to the wall training. The split is kind of screwy and there are a number of ways she can set it up. I didn't want to commit certain days to certain things since she needs to see what her schedule dictates so that she can set it up best she can each week. But here is what will be lied out for each day:




competition training
warm up- 5-10min. cardio; active stretching (multi planer lunges: 10 reps in each plane x 2 sets); Light overhead pressing; light DB shrugs.

workout

competition circut:
RI= 2-3min
sets= 3 times through
1) Db push press - tempo= x/x/x; reps= 8-12
2) seated rope pulls (across floor)
3) Plate farmers walks- as far as you can carry. goal is across the aerobics
studio and back.


overhand grip pull ups
RI= 60sec
sets= 3
reps= failure

versa climber sprints
RI= 45sec
number of sprints= 6
distance of each= 75 feet

cool down- 5min light cardio; stretching (SMF and static)


legs
warm up- 5-10min. cardio; active stretching (multi planer lunges: 10 reps in each plane x 2 sets); light squatting

workout:
superset
RI= 2-3min.
tempo= x/x/x
sets- 3
a) squats- 3-5 reps (80-90% 1RM)
b) Jump squats- BW/8-12

rack deadlift to toe raise and shrug (pins set below knees)
RI= 60sec
tempo= 1/0/1
sets= 3
reps= 10-12

Db walking lunge
RI= 45sec
tempo= 1/0/1
sets= 2
reps= 30 steps (15 on each leg)

core
rev. hypers
RI= 30sec
tempo= 1/0/1
reps x sets= 10-15 x3

cool down- 5min light cardio; stretching (SMF and static)


upper push
warm up- 5min light cardio; active stretching- push ups, light overhead
pressing

workout
Overhead BB press
RI= 60sec
tempo= 1/0/1
reps x sets= 6-8 x 3

One arm Db bench press
RI= No rest between arms
tempo= 1/0/1
reps x sets= 8-12 x 3

Db scaption
RI= 30sec
tempo= 3/2/1
reps x sets= 8-12 x 3

tricep press down (rope)
RI= 30sec
tempo= 3/2/1
reps x sets= 8-12 x 3

core
cable PNF
RI= 30sec (after both sides are completed)
tempo= 1/0/1
reps x sets= 8-10 x 2 sets each side

stability ball crunches
RI= 30sec
tempo= 3/2/1
reps x sets= 15 x 3

cool down- 5min light cardio; stretching


upper pull
warmup- 5min light cardio; light cable rowing

chin ups
RI= how ever long you need. ideally, a couple of breathes. about 15-20sec
tempo= x/x/x
reps x sets= 15 x how ever many sets it takes to get there

bent over BB row
RI= 30sec
tempo= 1/0/1
reps x sets= 6-8 x 3

Db curls
RI= 30sec
tempo= 3/2/1
reps x sets= 8-12 x 3

BB shrugs
RI= 30sec
tempo= 1/0/1
reps x sets= 12-15 x 3

stability ball YTA's
RI= 30sec
tempo= 1/0/1
reps x sets= 12 x 3

core
stability ball hypers
RI= 30sec
tempo= 3/2/1
reps x sets= 15 x 3

cool down= 5min. light cardio; stretching

 

[The Monkey Man]

P, you're a freakin mad scientist!

 

[P-funk]

P, you're a freakin mad scientist!

why thank you. I can't wait to try and progress this shit.

 

[The Monkey Man]

why thank you. I can't wait to try and progress this shit.

She's gonna be a F'in Badass...

Goal Terminator... Have Fun

 

[Emma-Leigh]

But here is what will be lied out for each day
<snip>

Woo hoo - That looks like hell fun!! Ohhhhh... I am so jealous Ivonne, you are going to have such a good time training for this!

Good luck!

 

[GoalGetter]

This IS fun! I had my leg day today, and i screwed up but it was great nonetheless.

I didn't do the multiplaner lunges at warmup, just did light squatting. I also forgot to super set my jump squats so patrick told me to skip them because i shouldn't do speed after strength. So yeah i screwed that up. Other than that... FELT GREAT to squat 145 again. Hadn't been up there in a while.

I will post my actual workout and numbers later today.

Had a good workout - just wanted to share.

And this mornign i ended up doing about 20 minutes of cardio (would have done more but had to work). Reason for this: I ate like a pig yesterday.

Rice Krispies treat, chocolate cupcake, a house-sized burrito with somewhat healthy ingredients as the only redeeming qualities, a house-sized oatmeal cookie, and a baby scoop of low-fat oreo cookie ice cream. Oh wait wait... I also had, a bite or two of a slice of Toll House Cookie Pie (not mine), and a few tortilla chips with salsa, and a wedge of pita bread with olive oil.

Yes, it was cheat day. Yes, I feel like an 8-ton mammoth this morning. No, i will not eat like that again on my cheat day. No, really. I mean it. Ugh.

 

[JLB001]

I came in here at the wrong time. LMAO

sounds yummy

 

[P-funk]

I didn't do the multiplaner lunges at warmup, just did light squatting. I also forgot to super set my jump squats so patrick told me to skip them because i shouldn't do speed after strength. So yeah i screwed that up. Other than that... FELT GREAT to squat 145 again. Hadn't been up there in a while.

there is a couple reasons that I adviced her to just skip the Jump squats all together since she forgot them and not do them later in the workout.

1) Always speed before strength. For the first reason there is a gret danger trying to move quickly after pushing max lifts. You are opening yuourself up for injury. Two, you can't move as fast after you have already fatigued yourself on a strength lift.

2) So, why do a superset of a strength move followed by an exsplosive power move? Well, the concept is pretty interesting. When you do the strength lift (3-5 reps of max intensity) you recruit as many motor units as possible. When you then step back adn do an explosive plyometric exercise you are asking all of those motor units that your recruited to then fire at an extremely rapid rate. The end product is more power and strength! So, that is the reason that she couldn't do the jump squats alone as an exercise by themself.


The 145 looked awesome! It was some of the best squating I have ever seen her do. One would think since the past two weeks we haven't been training max strength and focusing more on stability and movement that she would loose strength. If anything she looked stronger than ever! Her depth was good, her form was awesome, she was very tight through the core, explosive out of the hole and just all around some good solid reps.