P-Side Training: Developing the Beast (the ultimate athlete)

[The Monkey Man]

well, you shouldn;t be upright rowing

I wondered about that!?

My thinking was telling me that the shortest distance between two points
is straight up...

But as soon as I take that wide grip the bar would naturally sort of "SWING"
into position like a pendulum...

So going with what feels right happens to be right in this case I guess -

 

[P-funk]

I wondered about that!?

My thinking was telling me that the shortest distance between two points
is straight up...

But as soon as I take that wide grip the bar would naturally sort of "SWING"
into position like a pendulum...

So going with what feels right happens to be right in this case I guess -

no swinging either!! That moves the bar away from you. You want the bar as close to your body as possible.

Think like this:

- the second that you bend you arms you loose power
- the second that you round your back you loose power
- the second your feet leave the floor (if they even do...some peoples don't. Mine barely do) you loose power.
- the second the bar swings out in front of you you loose control.


There is no swinging and no upright rowing. the best was I can describe the lifts is that you are pulling the weight from the floor (1st pull). Once it passes your knees you are then forcefully shrugging and extending the knee hip and ankle (sencond pull). From there you are shruging as high as you possibly can to buy yourself some time. What are you buying time for? It is like after you shrug up the bar will pause for a split second in air. It is about to change direction and the whole idea is that it is a race. You have to beat the bar to the ground and get good positioning. If you aren't afst enough down into the bottom position you miss. that is why you don't focus on the jump phase. don't TRY to jump up. if it happens that your feet come off the floor it happens. If the bar is out infront you have to jump foreward to get good positioning and you miss the lift. The bar is motionless and you have to jump down under it. Your elbows only bend because your hands are on the bar and you are quickly dropping to the floor and once your shoulders pass your elbows they will bend naturally. You shouldn't be pulling with your arms.

 

[Dale Mabry]

8/21/05

Still need to get my elbows to turn quicker. On the last set I cleaned the weight and it hit me in the throat as I caught it, knocking the wind out of me.

Funny you mention this. I have a permanent knurling mark on my adam's apple from doing the exact same thing a couple of weeks ago.

 

[The Monkey Man]

no swinging either!! That moves the bar away from you. You want the bar as close to your body as possible

Not to the front -

But as the weight hits that floating motion over head, where real time slows down...
It will roll over, and into the lock position, to then be squatted

It's a swing but like a roller coaster cresting the top of a hill

 

[P-funk]

Not to the front -

But as the weight hits that floating motion over head, where real time slows down...
It will roll over, and into the lock position, to then be squatted

It's a swing but like a roller coaster cresting the top of a hill

it isn't really a swing though. Just a shrug under the bar. If you see someone that has good positioning and you freeze it where there second pull ends you will see the bar millimeters from their stomach/hip area. the bars trajectory doesn't change from the floor to overhead, a complete straigh line. The only thing they are doing is moving underneath the bar which is why in the second pull you press your hips forward to get your center of gravity under that straight line the bar is making.

 

[The Monkey Man]

Yes you've watched too many of those videos -

I am not looking at it from any angle other than my own 2 eyes...

------------------------------------------

On LV...

The name I keep running across is Val Balison...

He seems to be the guy who organizes most of the stuff for USAW...
All his locations phone numbers and stuff, come back as Henderson, NV

Which is 20 min from the strip, I don't know if that is a reflection of where
his prefered facility is, but may be good in avoiding Puffy BB knuckleheads
who will be flooding the gyms closer to the strip!? -

 

[P-funk]

Yes you've watched too many of those videos -

I am not looking at it from any angle other than my own 2 eyes...

------------------------------------------

On LV...

The name I keep running across is Val Balison...

He seems to be the guy who organizes most of the stuff for USAW...
All his locations phone numbers and stuff, come back as Henderson, NV

Which is 20 min from the strip, I don't know if that is a reflection of where
his prefered facility is, but may be good in avoiding Puffy BB knuckleheads
who will be flooding the gyms closer to the strip!? -

20min off the strip will be one hell of a cab fare!

 

[The Monkey Man]

20min off the strip will be one hell of a cab fare

Well those might be addresses of this guys house or something
wherever he trains may be closer...

Or if we can get some Im'rs to split the cab, it may not be so bad..

Or... Option 3...
Maybe you can convince your woman that it is part of her
endurance training, to cart us out there in a rickshaw -

-------------------------------------------------------------------------

Check out this link, scroll to the bottom... he is a teacher here apparently
one of the USAW lifting events was at this high school

And his affiliation is USAW LWC-49

 

[King Silverback]

Hows it goin Brother Patrick?

 

[P-funk]

monkey- I like the rickshaw idea!

arch- things are going fine thanks. How about you?

 

[GoalGetter]

The name I keep running across is Val Balison...

He seems to be the guy who organizes most of the stuff for USAW...
All his locations phone numbers and stuff, come back as Henderson, NV

Which is 20 min from the strip,

You can see the strip from henderson in certain buildings. I know because i've been there. Trust me it is RIGHT THERE.

The company i used to work for has an office in henderson and the last time i went to vegas i went out there to check it out and say hi to some old friends who transferred from miami. It really isn't that bad, and it will be a nice little escape from the overly-touristy and overly-cliche strip to do your workouts. So if the gym is in henderson, by all means, cab it out there. It's worth the short drive.

 

[GoalGetter]

Or... Option 3...
Maybe you can convince your woman that it is part of her
endurance training, to cart us out there in a rickshaw -

And you said you weren't mad at me HA! hahahahahahahhahaa!

 

[The Monkey Man]

And you said you weren't mad at me... HA!

Don't be silly?!...

-----------------------------------------------

Moot point here... I also contacted Nellis AFB for $h!ts and giggles...

They have a fully stocked fitness facility, but thanks to OsamaBinLaden
I highly doubt we'd want to use it, due to the red tape involved-


(Oh, and GG... I checked to see if Nellis has a real military obstacle course,
but they don't) -

 

[P-funk]

8/23/05

workout from hell. Basically repeated sunday's workout with less weight (focusing on technique). I also added in some snatch to balance with my snatches and front squats at the begining. I lowered the overall volume of the technique lifts but raise the reps per set I was doing. My training partner and I worked pretty quickly through this workout and both were soaked by the end.

snatch/snatch to balance
I did 3 reps per set. 2 reps of full snatches and a third rep of just snatch to balance

bar/lots of reps to warm up
65/3
85/3
105/3x6

clean and jerk
135/3
155/3x4

Ugh, I don't know what it is. Even with this light weight 3 reps per set friggin blew my out! I was toasted and maybe that was just because I was jerking all three reps also. I mean it felt like I was going to pass out.

snatch pull
155/3x5

front squat
245/2x5

stretch

 

[Rocco32]

Looking really good Patrick! This is much more fullfilling than BB'ing isn't it? I've got time off coming up, maybe we can get together.

 

[P-funk]

Looking really good Patrick! This is much more fullfilling than BB'ing isn't it? I've got time off coming up, maybe we can get together.

yes, much more fullfilling than BBing indeed.

Yes, if you come to NYC let me know.

 

[Yanick]

Yes, if you come to NYC let me know.

yea me too!!

Pat, have you found a replacement for 'the diner' yet?

 

[Rocco32]

Cool, I'll let you both know. Your the only reasons I'd be coming up Lisa would probably want to come too.

 

[P-funk]

yea me too!!

Pat, have you found a replacement for 'the diner' yet?

the owner told me that the diner will be up and running in another week.

 

[shiznit2169]

i thought u lift with the team on sundays

 

[P-funk]

i thought u lift with the team on sundays

I do. Today was not sunday.

 

[ihateschoolmt]

bar/lots of reps to warm up
65/3
85/3
105/3x6

clean and jerk
135/3
155/3x4

Ugh, I don't know what it is. Even with this light weight 3 reps per set friggin blew my out! I was toasted and maybe that was just because I was jerking all three reps also. I mean it felt like I was going to pass out.

snatch pull
155/3x5

front squat
245/2x5

stretch

Good work out. Glad to see you like olympic lifting so much.

 

[P-funk]

Good work out. Glad to see you like olympic lifting so much.

love it. I just need to get better at it. I am starting to get better though. This sunday was great and I was hitting weights that were previous personal bests in convincing fashion with solid form and comfort. Need to get more weight on the bar though.

 

[ihateschoolmt]

love it. I just need to get better at it. I am starting to get better though. This sunday was great and I was hitting weights that were previous personal bests in convincing fashion with solid form and comfort. Need to get more weight on the bar though.

That's what I love about olympic lifting, you can't fuck up the form to get more weight up. The better your form the more weight you can put up.

 

[P-funk]

That's what I love about olympic lifting, you can't fuck up the form to get more weight up. The better your form the more weight you can put up.

yea, timing is everyting with these lifts.

 

[shiznit2169]

I do. Today was not sunday.

hahhaha, wow. I lost track of the days since ive been so damn busy. It just felt like a sunday today, not a lot of work.

 

[P-funk]

8/25/05

stretched out and mobility work.

Will go out to the island to train later tonight.

 

[P-funk]

8/25/05

jerks from the rack
bar/3
65lbs/3x2
85/3
115/3
135/3
155/3
175/3
185/1x5
195/1x5

clean pulls
110kgs/3x5

well, I was supposed to do snatch to balance after the clean pulls but the coach said that since i was out there I my as well just do full snatchs for him. the last thing I wanted to do was snatchs since I had already done snatches twice that week and my shoulders felt a little stiff. I figured that I would probably just go to 50kgs and that would be cool. I would jsut work on form. Plus, I already did all that other work before them and I didn't think I could snatch after doing pulls because my speed would suck.

snatch
50kgs (110lbs)/1x7
60kgs (132lbs)/1x3
65kgs (143lbs)1x3
70kgs (154lbs)/1x4
75kgs (165lbs)/1x3 (PB)

lol, so i was beat to shit and I hit a personal best and did it for three reps! I missed a few also so I decided to call it a day since I was tired and getting slow.

 

[Rocco32]

Great job Patrick How's your mobility work going? I picked up the book Core performance and the parisi (?) warm up DVD. Once I finish them I'm going to work big time on my mobility and bring it up to speed. How familiar are you with certain exercises to help the hips to fire better? Did that make any sense LOL?

 

[P-funk]

Great job Patrick How's your mobility work going? I picked up the book Core performance and the parisi (?) warm up DVD. Once I finish them I'm going to work big time on my mobility and bring it up to speed. How familiar are you with certain exercises to help the hips to fire better? Did that make any sense LOL?

I love active stretching.

What do you mean by hips firing?? Like moving your hips faster. I mean, if that is what you want then start doing some clean pulls or snatch pulls from the floor and work on pushing your hips forward and bringing them through the bar once it crosses your knee. That will make them fire like crazy.