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

[P-funk]

9/19/05

back to training. Back to working on form with light weight. All the other coaches at the meet said the same thing...."gotta use light weight and pound those reps out. need to work with light weight to have great technique. the strength will be there. with good technique everything will be in place."..

snatch
bar/warm up
65/warm up
85/warm up
110/3x8

clean and jerk
110/warm up
135/3x8

snatch pull
135/3x4

okay, so I went really light on my lifts today. I did increase the number of reps per set. wow, that got tiring. it felt good though. still gotta get the snatch form better.

olympic front squat
205/2
225/1
245/1x3
225/2
235/1
255/1x3

superset
a) decline situps- bw + 135/8x3
b) 45 degree hyper ext.- bw + 10lb plate (held behind head)/10; BW + 25lb plate (held behind head)/10x2

coc#1/3x3
coc trainer/15x2

stretch

 

[The Monkey Man]

huh?

I've gotta keep up with you young whippersnappers somehow -

 

[P-funk]

I've gotta keep up with you young whippersnappers somehow -

 

[The Monkey Man]

You've got about 5 more years (max) of laughing wisecracker -

 

[P-funk]

You've got about 5 more years (max) of laughing wisecracker -

I know.

 

[PreMier]

What are you talkin about? P is already an old man

 

[GymJamo]

 

[P-funk]

What are you talkin about? P is already an old man

 

[P-funk]

9/20/05

another pretty light wokrout in terms on intensity. I made up for it with volume though.

jerks from the rack
95/warm up
135/2x2
155/2x2
175/3x5

clean pull
205/3x5

snatch to balance off rack
85/3x8

manta ray box squats
RI= 30sec
205/2x8

RG chin ups
bw + 40/5x3

DB pull over
100/10x1

abs= 200 straigh reps of various things

stretch

 

[The Monkey Man]

manta ray box squats
RI= 30sec
205/2x8

OOOooohhhhh -

 

[P-funk]

OOOooohhhhh -

what?

 

[The Monkey Man]

what?

Gettin tricky there eh? Mr fancypants

 

[P-funk]

Gettin tricky there eh? Mr fancypants

I didn't know box squats were tricky?

 

[The Monkey Man]

I didn't know box squats were tricky?

- Whatever, nevermind.

 

[PreMier]

Why you using a manta ray?

 

[The Monkey Man]

Why you using a manta ray?

Because a tricky, Mr fancypants, can use that, or boxes, or whatever floats his boat, that day -

 

[GymJamo]

 

[P-funk]

I was using the Manta Ray because it places the bar so high on your neck that your lower back really takes a beating. Your core has to fight to keep you upright and when you are trying to sit back onto a box it is even harder because that thing is pushing you foreward. That is also why the weight was so light. I was working on keeping upright with the manta ray and speed off the box. Basically I want to make the box squat more difficult than normal (no manta ray) since catching a weight from the floor is anything but normal and you must be strong enough to save a lift and pull it in if shit goes south.

 

[PreMier]

Oh, I see. Cool thanks.

 

[The Monkey Man]

you must be strong enough to save a lift and pull it in if shit goes south.

That's all I did today...

(throw things way off balance I mean)

Can I borrow the Manta??

 

[P-funk]

That's all I did today...

(throw things way off balance I mean)

Can I borrow the Manta??

you need to focus on your technique more.

 

[The Monkey Man]

you need to focus on your technique more.

Working... took more VID yesterday, this time with a real camera...
think I'm getting lower,
foot placement is weird but better (no knee strain),
and foot speed in the snatch and jerk is much faster and more confident than before...


But I still suck -

 

[P-funk]

9/22/05

Felt tired and mentally fatigued today since I spent a good portion of the day (and train ride to the gym) studying. Went light and worked on form and got in reps.

snatch
42kgs/2x3
52/3x3
60/3x3
60/2x4

clean and jerk
60/2x2
70/2x2
80/2x8

snatch pulls
80/3x5


blah.....everyday is not a championship day.

 

[* Legion *]

9/22/05

Felt tired and mentally fatigued today since I spent a good portion of the day (and train ride to the gym) studying. Went light and worked on form and got in reps.

snatch
42kgs/2x3
52/3x3
60/3x3
60/2x4

clean and jerk
60/2x2
70/2x2
80/2x8

snatch pulls
80/3x5


blah.....everyday is not a championship day.

Right on. Do you ever struggle with "ego?" You know what I mean. I have a hard time working through days like this. Perhaps I'm a perfectionist, but I find that on days like this one that you had, I just pack up and go home and try again tomorrow. Maybe that's why I am not where I "ought to be."

 

[P-funk]

Right on. Do you ever struggle with "ego?" You know what I mean. I have a hard time working through days like this. Perhaps I'm a perfectionist, but I find that on days like this one that you had, I just pack up and go home and try again tomorrow. Maybe that's why I am not where I "ought to be."

if it doesn't feel like it is there i don't pack it up and go home. i mentally overcome and i work my technique and hit my reps. if my coach wanted me to lift heavier today I would have (even if I didn't feel it). If it is a meet and I feel like this what I am going to do? not compete? you overcome. you persevere. champions forge on.....

"pain doesn't last forever. it may last a day, a week, a month, several months or even a year. But, at some point something else will come along and take your mind off the pain and you will forget about it. the feeling of walking away will last a lifetime. you never will forget that."

 

[* Legion *]

if it doesn't feel like it is there i don't pack it up and go home. i mentally overcome and i work my technique and hit my reps. if my coach wanted me to lift heavier today I would have (even if I didn't feel it). If it is a meet and I feel like this what I am going to do? not compete? you overcome. you persevere. champions forge on.....

"pain doesn't last forever. it may last a day, a week, a month, several months or even a year. But, at some point something else will come along and take your mind off the pain and you will forget about it. the feeling of walking away will last a lifetime. you never will forget that."

Well then this is where I am at, and because of the level of exertion from day to day, teaching and bartending and being a dad, I find it happening more and more. It becomes a matter of behavior modification. For me, as for many, the gym, no matter my training goals, is a place of routine, a specific routine that has become obsessive. If things are not the way they were for my "best" workouts, I am off, the workout is off, and that is unacceptable. By telling you this, I am not saying that this is how i want it to be, only admitting that, subconsciously, this is how it has been. This must change. For you are the better man for grinding through it, and I, for "trying again tomorrow," have cheated myself out of strength and mass gains. Certainly, I am merely maintaining a level of stasis, plateau, and ultimately, stagnancy.
We each light our own fires differently. ITs great that you are able to tell us how you light yours.

 

[The Monkey Man]

I am packing my equip for boxing tomorrow...

"Train like a Champion" -

 

[P-funk]

well, I am not saying I am happy about the workout. It is off....IT SUCKS!! It is unnaceptable. It is workouts like this that I ask myself "what am i doing? i can't be good at this! why does it feel like I have never snatched a weight before? everythign feels so out of place. my timing is bad." It is upseting. I want to cry." I want to walk away. But I know that if I do walk away then I am letting myself give in to those feelings. Why fold? Why become complacent? Sometimes, when the workout starts bad something may happen that would teach you a lesson for furture workouts. If you wake up and are having a bad day do you not go teach? Ofcourse not! You stick it out and get through the day. Sometimes just being there and having the bad workout can help. You go lighter, you focus on your movements and you realize all the things that you are doing wrong in your technique because that is what you are focusing on mentally with the bad workout. A lot of times a bad workout will be followed by a great workout.

 

[The Monkey Man]

C'mon man... You are dwelling way to much...
Rest your mind & body energy...

Trust your split schedule...
Get to the gym, & go through your rituals...

No problemo.

 

[P-funk]

9/23/05

dead hang snatch
85lbs/2x7

overhead squat
135/3x5

went light and worked on speed out of the hole.

snatch grip RDL
225/6
245/4x2

damn grip. trying to deadlift with a snatch grip is the most brutal thing for the grip. I didn't have chalk either so my hands were slipping.

cg cable row
plate#14/8x1
plate#15/8x2

stability ball sit ups
bw/50x2

stretch