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

[P-funk]

8/26/05

dead hang snatch
bar/ many reps to warm up
65/3x5
85/3x5

overhead squat
135/3x2
155/3x3

overhead standing BB press
185/2
190/2x2

felt heavy today. My shoulders are shot though and I am way tired since i got him late and woke up early.

overhand grip pull up
BW + 20/6x4

coc#1/5x3
coc trainer/12x3

stretch

 

[P-funk]

Monkey- My coach told me he has a friend in vegas that coached people and that I should call him and go lift at his place. I am not sure what the deal is though with me bringing other people to his club, ya know? When it gets closer to the date I will call and find some more details and provided it isn't an insane cab ride out I will go out there and see if I can get you in on the action. If not, I will just maybe train with him one day and then train with you another day at a local gold's.

 

[Rocco32]

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.

Cool. I'm sure this has been asked many times but any good resources on how to do these correctly? What I meant about the hips firing was I read an article on Elite about weak glutes. One of the suggestions was that the hips weren't firing or really coming into play because they weren't programmed to. So there were specific exercises that make the hips start working and teach them to fire during other movements.

 

[P-funk]

Cool. I'm sure this has been asked many times but any good resources on how to do these correctly? What I meant about the hips firing was I read an article on Elite about weak glutes. One of the suggestions was that the hips weren't firing or really coming into play because they weren't programmed to. So there were specific exercises that make the hips start working and teach them to fire during other movements.

well what exercises did they reccomend? One thing I can tell you is that most people don't push their hips through on a deadlift. Rather, once the bar crosses the knee the straighten their hips and SLDL the weight up with their lower back. Instead once the bar crosses your knee trying pushing your hips forward to the bar......"fuck the bar". This will take that pressure off the lower back because now you are moving through the rest of hip extension. Start with light weight to practice.

For clean pulls just set the bar on the floor and grab it with an overhand grip. Deadlift the bar from the floor under control. Once the bar passes your knees explode.....push your hips through real fast and into the bar and forefully shrug and raise up onto your toes at the same time. This will really get you to fire that CNS. You can do them on a dynamic effort day instead of speed deadlifts. They will make you really explosive.

 

[The Monkey Man]

Monkey- My coach told me he has a friend in vegas that coached people and that I should call him and go lift at his place. I am not sure what the deal is though with me bringing other people to his club, ya know? When it gets closer to the date I will call and find some more details and provided it isn't an insane cab ride out I will go out there and see if I can get you in on the action. If not, I will just maybe train with him one day and then train with you another day at a local gold's.

train at a local gold's

-


I will also be there on Wed (as opposed to thurs)...
+ I have not made any solid scheduling plans yet

I am still looking into cool stuff I may be able to weasel out of the
Air Force -

 

[GoalGetter]

I will also be there on Wed (as opposed to thurs)...
+ I have not made any solid scheduling plans yet

I am still looking into cool stuff I may be able to weasel out of the
Air Force -

Can the air force get us all tickets to Cirque Du Soleil's Zumanity show at the New York New York hotel??

 

[P-funk]

8/28/05

Since I snatched up to max lifts already twice this week I decided to go lighter today and give my shoulders a break.

snatch followed by snatch to balance. a 1:1 ratio.
85/2x3
110/2x10

worked at about 65-70% for my cleans today. form felt great. my hips where red as hell by the end from pushing them through so fast and brushing the moving bar against them. I was getting some good pulls and my elbows were turning faster than I have ever felt them turn.

clean and jerk
110/1
125/2
145/2
165/2x8

snatch pull
175/3x5

olympic back squat
295/5x3

this just killed me today. My hips were beat from all the reps I took before squating. 295 never felt so heavy....lol. I wonder what I can max on my olympic back squat. I never squat first anymore, instead I always squat after doing some high volume of olympic moves which I am forcing my self to squat on those already (overhead squat and front squat). By the 1RM calculator with todays work I have about a 350lbs olympic squat max. I am pretty sure I can kill more than that though because I was already tired by the time I got to squats. I think I can get 375lbs for a reall ass to the floor olympic back squat. I have gotten 405 on more of a powerlifter squat. I would love to get 405 on an olympic back squat. I think I will work up to it using the bulgarians MTR squat method.

 

[The Monkey Man]

Can the air force get us all tickets to Cirque Du Soleil's Zumanity show at the New York New York hotel??

 

[The Monkey Man]

My hips were beat from all the reps I took before squating. 295 never felt so heavy....lol. I wonder what I can max on my olympic back squat. I never squat first anymore, instead I always squat after doing some high volume of olympic moves which I am forcing my self to squat on those already (overhead squat and front squat). By the 1RM calculator with todays work I have about a 350lbs olympic squat max. I am pretty sure I can kill more than that though because I was already tired by the time I got to squats. I think I can get 375lbs for a reall ass to the floor olympic back squat. I have gotten 405 on more of a powerlifter squat. I would love to get 405 on an olympic back squat. I think I will work up to it using the bulgarians MTR squat method.

U R an olympic animal dude!! -

Without going back, what R your PR's for the lifts now?

 

[P-funk]

U R an olympic animal dude!! -

Without going back, what R your PR's for the lifts now?

which exercises?

clean and jerk- I haven't maxed out in awhile. I can hit 220 for consecutive
singles though.

snatch- I have hit 165 for 3 singles in a row. Probably I can max out around 175 or 180lbs.

olmypic back squat- haven't maxed in awhile. I was warming up with 345 for easy singles a few weeks back.

olympic front squat- have put up 265lbs for an easy single before. Could probably do a little over 300lbs on that.

clean grip deadlift- 400lbs and that was with ease. I am going to start doing heavy clean grip deadlifts for triples every 8-10 workouts. I could probably max out on the clean grip with 405-415lbs before I need to start going with an over/under grip.

push press- 225 for doubles

strict overhead press- hit 220 for a single when I was 195lbs. Now I am 20lbs less. I think I can kick out somewhere between 205-215.


I don't really max out on anything in the gym so it is hard to tell what my maxes are. I only max out once a week on my olympic lifts or in contest.

 

[The Monkey Man]

which exercises?
clean and jerk- I can hit 220 for consecutive
singles though.

snatch- I have hit 165 for 3 singles in a row. Probably I can max out around 175 or 180lbs

...

I am still having issues with getting low, -
once I master the fear, my lifts will jump 30-40lbs

 

[P-funk]

...

I am still having issues with getting low, -
once I master the fear, my lifts will jump 30-40lbs

yes, getting into the bottom position is crucial. With weight I can get my ass to almost touch the floor! Some of my friends freak out when I front squat because of the depth.

Starting doing snatch to balance with a 5sec hold in the hole to loosen up. Also, snatches or cleans from a dead hang position will help your speed into the bottom position. Stop doing power cleans and power snatches as they will screw with your form for the full lifts because you are already much stronger than your technique will allow you to be. It isn't like a 10yr old kid starting out on the lifts with no strength and no muscle mass. You need to master the technique. For moving your hips through try to do your pulls and focus on driving your hips into the bar hard and keeping the bar close to your body as hell. good position is everything.

 

[The Monkey Man]

Yes, my friend Liz told me to do overhead sqt's
with a 4-5 sec hold in the hole-

I did quick drops (from the back) today (1st time), I think those will help
I am going to repeat them on light day + I think, I can up the weight a little

Liz told me that new lifters never get over the fear of dropping under the heavy
weight till they hit themselves with the bar a few times -

From boxing training, I know getting hit is one of the fastest methods of correction
(I just don't want to do it) -

 

[P-funk]

Yes, my friend Liz told me to do overhead sqt's
with a 4-5 sec hold in the hole-

I did quick drops (from the back) today (1st time), I think those will help
I am going to repeat them on light day + I think, I can up the weight a little

Liz told me that new lifters never get over the fear of dropping under the heavy
weight till they hit themselves with the bar a few times -

From boxing training, I know getting hit is one of the fastest methods of correction
(I just don't want to do it) -

yea, sometimes my coach makes me sit for 10sec!!

for the snatch to balance- speed speed speed. Don't even worry about losing the weight behind you. Punch it out hard. If you drop it backwards drop it backwards. Just worry about the speed down! A lift missed to the back is a made lift! Take it at a 1:1 ratio like I do. Do a full snatch from the floor. Hold in the hole for 5sec. Stand up and place the bar on your back. Then do a snatch to balance and don't worry about ditching the bar. Just speed!

 

[The Monkey Man]

What do you mean 1:1???

(PS.. I can't drop the weights yet, as I am still using iron @ my fitness center) -

 

[P-funk]

What do you mean 1:1???

(PS.. I can't drop the weights yet, as I am still using iron @ my fitness center) -

oh, 1:1 like 1 snatch to balance for every full snatch. So if you do a full snatch you stand and do a snatch to balance. Know what I mean?

Fucking....drop the iron!

 

[The Monkey Man]

oh, 1:1 like 1 snatch to balance for every full snatch. So if you do a full snatch you stand and do a snatch to balance. Know what I mean?

Fucking....drop the iron! -

No can do, I would be instantly banned

WORKING on getting a with that coach though, that will give me 1 day/week
with real equip, and chalk... (OMFG, I miss chalk) -

 

[P-funk]

check the USAW web page for a coach in your area. Most of them are lidted iwth contact info and eager to teach.

 

[tucker01]

Can the air force get us all tickets to Cirque Du Soleil's Zumanity show at the New York New York hotel??

Cirque Du Soleil Rules

Wife and I just went and saw the new show in Toronto Last Week, Corteo!
Pretty Good.

The Best one that I have seen is at Disney. If you can get tickets to see any of these shows in Vegas do it!

 

[GoalGetter]

Cirque Du Soleil Rules

Wife and I just went and saw the new show in Toronto Last Week, Corteo!
Pretty Good.

The Best one that I have seen is at Disney. If you can get tickets to see any of these shows in Vegas do it!

I don't want to hijack p's journal to talk about cirque (which I can get really wordy with ), so i sent ya a PM.

 

[Rocco32]

Thanks for your advice Patrick up above

I'd LOVE to see Cirque Du Soleil

Patrick, my bench (or my ME exercise for the past 2 weeks) is not going up!!! Can you help me with getting my bench higher? I'm still not where I was last year even though I've gone much further with my squat and dead from last year. I NEED HELP!!!!

 

[P-funk]

Thanks for your advice Patrick up above

I'd LOVE to see Cirque Du Soleil

Patrick, my bench (or my ME exercise for the past 2 weeks) is not going up!!! Can you help me with getting my bench higher? I'm still not where I was last year even though I've gone much further with my squat and dead from last year. I NEED HELP!!!!

well, you have to remeber, your shoulder and elbow also took a hit this year. Let me take a look at what you are doing. Maybe you need to back off of benching for a bit and try something else.

 

[P-funk]

8/30/05

I am going to add some strength work to my assistance days. I hate not doing any strength lifts so on clean and jerk assistnace day i will add in heavy back squats (speed front squats on one of the days when I do the classic lifts in full) and on my snatch assistance day I will do snatch grip RDL's or olympic good mornings. Also, some back work. On the clean assistance day I am going to drop the squats and do deadlifts every other week to work on them.

Jerks from the rack
bar/warm ups
65/3
85/3
120/3
155/3
165/3
180/3
195/2x6

pretty decent speed here. form felt alright too.

snatch to balance off rack
65/3x4
85/3x4
95/3x4

speed was much better into the bottom position.

clean pull
245/3x5

now the strength stuff

deadlift
265/3
335/3
385/3

not to good at all. haven't deadlifted in months though. plus i was fried from all the stuff that I did before it. In a couple weeks I will triple 405 and then keep going up from there until I get to 500.

bent over BB row
225/6x3

stability ball prone cuban press
10 reps x 3 sets

superset
a) coc#1/10sec x 3
b) coc trainer/8x3

grip was beat after clean pulls, deadlifts and jerks.

stretched out.

 

[The Monkey Man]

Good WO - Starting to get

 

[P-funk]

Good WO - Starting to get

what is crazy??

 

[The Monkey Man]

what is crazy??

I would have died before getting to the BB rows -

I think your conditioning against the O-lifts is pretty swell now -

 

[P-funk]

I would have died before getting to the BB rows -

I think your conditioning against the O-lifts is pretty swell now -

yes, it was crazy and I am tired! One of two things is going to happen. Either (a) I overcome, get stronger and become more of a training machine and push towards bulgarian type training working up to max singles daily with 2-3 workouts per day focusing on different things or (b) I fucking explode.

 

[The Monkey Man]

I have been working my training along a 7 day cycle, it's much easier for me...
However, I am already having to make sacrifices as to how much my body will put up with -

But, you are a young man you can surely make it to that new level -

 

[oaktownboy]

p, check out my journal in general wellness/awareness..huge breakthrough

 

[P-funk]

p, check out my journal in general wellness/awareness..huge breakthrough

okay, I will go look.