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

[Seanp156]

Punk funk

Premier, is that you in your new Avatar? If so, you look like ya really cut up.

 

[Mudge]

Mudge- what are dimel deadlifts?

Rack dead with no reset, and a snap. 1.2 meg video

 

[Cold Iron]

Premier, is that you in your new Avatar? If so, you look like ya really cut up.

ya, who is that in your avi?

 

[P-funk]

Rack dead with no reset, and a snap. 1.2 meg video

oh, kind of like clean pulls with no toe raise.

 

[PreMier]

Yea, thats me. I took the pic last night. I've lost probably 10-15lbs.. not sure, because I havent weighed myself.

 

[P-funk]

10/02/05

worked my form today. really focused on technique and worked up to 90% of my contest 1RM for each of the contested lifts. Felt better today with my form. Think I will train 3 days a week for the next few weeks to allow myself more recovery time until I kick it up again. Just work on form on the inbetween days of going heavier. Worked on keeping good positioning on my snatches and keeping over the bar with my shoulders back to keep the bar closer to my body. For cleans worked on keeping the bar close and turning the elbows quicker. In both lifts I need to jump down into my bottom position faster.

snatch; snatch to balance (1:1 ratio)
40kgs/2x5
50kgs/2x2
60/2x4
70/2x2
75/2x2
80/0x4

well, I have only hit 80kg once in practice and I felt good so I decided to try it today. On all 4 attempts I pulled the bar high, got under it and got it over head but I just couldn't fix it. I need to drop down quicker so I can buy some time to stabalize it overhead. Gotta work on it. Still felt good.


clean and jerk
50kg/2
60/2x2
75/2x2
85/2
90/1x3
95/1x2
100/1

felt pretty good here. kept the bar close on my pulls and snapped my elbows. Still could be quicker though. Need to work on keeping my arms from bending and trying to pull with my arms instead of getting a better shrug.

snatch pull
100kg/2x5

worked on pulls and keeping the arms straight and getting a solid pull.

olympic front squat
225/2x2
245/2x2
255/1
265/1x2

pull ups
BW/10x2

 

[P-funk]

10/4/05

BW- 169.8 this am!!

felt good and strong today. Went lighter on my lifts just to work on form/technique.

snatch; snatch to balance (1:1 ratio)
65lbs/2
85/2x3
105/2x4
125/2x4

clean and jerk
125/2
135/2
145/2x2
165/2x4

clean pull
255/2x3
265/2x2

pause squat
25/2
245/2x2
265/2
285/2
305/1
325/1

felt good. i think 325 is the most i have evern done on a pause squat in the hole.

standing BB press
135/3
185/2x2

push press
205/2
225/2

superset
a) 45 degree hypers- BW + 50lb bar across back/10x2
b) decline sit ups- bw/20x2

coc#1/6x3
coc trainer/20x1

stretch

 

[tucker01]

God Damn what did you weigh in at for the BB comp? you are pretty close to the same are you not?

 

[P-funk]

God Damn what did you weigh in at for the BB comp? you are pretty close to the same are you not?

yea, I was 166 or somethind at the contest after dropping water and everything. I jsut never bulked up and kept myself lean so i could compete as a 77kg lifter in weightlifting meets.

 

[tucker01]

impressive

Especially considering how shitty you said you felt when you were this low before the comp. Probably had more to do with the diet though.

Still impressive none the less

 

[P-funk]

impressive

Especially considering how shitty you said you felt when you were this low before the comp. Probably had more to do with the diet though.

Still impressive none the less

yea, defenitly more to do with diet. I feel good now. I am still lean too.

 

[The Monkey Man]

Funkadelic...

Did you arrange a lifting gym visit WO for LV?

 

[P-funk]

Funkadelic...

Did you arrange a lifting gym visit WO for LV?

not yet. it looks like we will be at gold's unless I can try and pull some strings. Will let you know when i get out there.

 

[P-funk]

10/6/05

snatch; dead hang snatch; snatch to balance (1:1:1 ratio)
65/3x3
85/3x2
105/3x3

snatch
125/2x4

form still sucks. the snatch is a way more technical lift. still working on it.

clean; dead hang clean; jerk (1:1:1 ratio)
125/3
145/3x2
165/3

clean and jerk
185/1x4

form is starting to really get better on my cleans. I feel a lot more comfortable and quicker.

snatch pull
185/2x2
205/2x2
225/2x2
245/2

olympic front squats
225/1
245/1
265/1
285/1x2
225/2x3

 

[The Monkey Man]

Funkmeister...

I talked to the guy who owns the Olympic equipment @ Golds Gym
(flamingo & Sandhill)

He says there is nicer equip locked away in the back of the gym
& he will give us a key to access it

It is locked away from the powerlifters and BB guys who normally hang out there, are stupid, and may damage it...

He seemed really cool, and happy to have anyone serious about Olympic lifting hanging around...

I am going to contact him next Wednsday as soon as I get settled into the Hotel -

 

[P-funk]

sweet man!! I can't wait.

 

[P-funk]

10/9/09

terrible workout today. I wasn't at a lifting gym. I had to work a little today so I lifted at the gym that I work at. The place has no platform and the only bumper plates are these crappy little 10lb bumpers that bend when ever there is weight on the bar. I had to perfrom my lifts between an incline and a decline bench and people kept walking all around me and moving around which was distracting me and making me nervous during my lifts. I kept on losing concentration with all the activity so close to me. It sucked. I felt terrible. All my lifts were off because of the enviroment.

snatch
65/2x3
85/2x2
105/1x4
125/1x4
145/1x4
115/2x2
135/1x3

terrible pulling today. Looking at it you would have thought that I never lifted in my life.

clean and jerk
135/2x3
155/2x3
175/1x3
195/1x2
135/1x3

terrible pulling again. This is really my bread and butter lift as my form is coming along well with it but not today!! it sucked!!

instead of doing pulls I went back to work some form on snatches

snatch
85/3x6

wg pull up
bw/10, 10, 8

decline sit up
bw + 135/8x3

coc#1/6x3


Since i haven't been able to go out to long island to train with the team this week, because I have to work a bunch to make up for the hours I miss while I am in vegas, I haven't been able to go heavy on the actual lifts. I wont be able to go out there this week since i will be in vegas when they meet and the following week I will probably go out there the suday before the next meet. That means that I have not gone heavy in the lifts in a long time!! I don't know what to expect at the meet. even though I work up heavy on my strength stuff (ie pulls, squats, etc..) I haven't been doing the classic lifts with much intensity rather just working on technique given the fact that I can't make it out to the gym with a platform and bumpers. I really wonder how this will affect my lifting at the contest.

 

[PreMier]

Who knows, it might do you some good to give yourself a rest(always look at the positive). Its amazing how much enviornment effects the way we workout and lift. I despise gyms besides my own.

 

[P-funk]

Who knows, it might do you some good to give yourself a rest(always look at the positive). Its amazing how much enviornment effects the way we workout and lift. I despise gyms besides my own.

yea, i really should have called the workout earlier when I knew it was affecting me but I was getting so angry so I just kept working on my form. I am going to take it easy this week. After the contest I am going to take a week off also.

I have to be really careful about getting angry at the gym that I work at though. I was starring down people on the bench that were in my way, slamming down weights and getting visabley angry with the people around me....lol. Nothing like getting fired for weightlifting.

 

[PreMier]

hahahaha... that would fucking suck to get fired from work, for training grumpy. Hey.. atleast then it would give you a reason to move out west(cali?). And dont bump my damn journal! lol.. Thats why its locked.

I am sticking to the new training program(missed yesterday) so I hit legs hard again today. I already squatted 315(just once) but it felt nice after not training for months. And have fun studying at the coffee shop.

 

[CowPimp]

Sounds like a shitty workout, but don't let it get to ya. Working out in a different gym is always weird. In fact, I'll be working out at Gold's tomorrow (I got a free week pass as I may get a job there) instead of my normal gym. I hope it doesn't affect anything, but I wouldn't be surprised.

By the way, nice decline situps. How steep of a decline?

 

[P-funk]

Sounds like a shitty workout, but don't let it get to ya. Working out in a different gym is always weird. In fact, I'll be working out at Gold's tomorrow (I got a free week pass as I may get a job there) instead of my normal gym. I hope it doesn't affect anything, but I wouldn't be surprised.

By the way, nice decline situps. How steep of a decline?

lifting at another gym shouldn't affect me that much but trying to o-lift with jack fucks walking around you is really distracting.

I don't know how steep the decline is? I do them on the decline bench. I load up the bar, un-rack it, and bring it down to my chest and perform my sit ups like that.

 

[CowPimp]

lifting at another gym shouldn't affect me that much but trying to o-lift with jack fucks walking around you is really distracting.

Haha, I hear ya.

I don't know how steep the decline is? I do them on the decline bench. I load up the bar, un-rack it, and bring it down to my chest and perform my sit ups like that.

I could never get comfortable doing those. Do you supinate your grip when you do them like that?

 

[PreMier]

I did them with P in vegas last year, then tried them at my gym, and wasnt comfortable at all doing them

 

[P-funk]

Haha, I hear ya.




I could never get comfortable doing those. Do you supinate your grip when you do them like that?

I use an overhand pronated grip for these. Just like if you were benching and wanted to sit up with the weight.

 

[Dale Mabry]

trying to o-lift with jack fucks walking around you is really distracting.

Welcome to my world, I fucking hate this. Thursday I was doing front to back lunges and had been for 3 sets. I started all fine and then on my 4th rep, some dickhead walked into me while I was performing my back lunge. I just dropped the weights and said, "What the fuck douche, I'm working here, you don't need to be up on my ass." The only other thing that pisses me off that much is the dickheads who do db exercises 6 inches from the db rack. When I first started practicing the O-Lifts, people would walk very close to me and it would fuck me up, I am used to it now though.

 

[P-funk]

Welcome to my world, I fucking hate this. Thursday I was doing front to back lunges and had been for 3 sets. I started all fine and then on my 4th rep, some dickhead walked into me while I was performing my back lunge. I just dropped the weights and said, "What the fuck douche, I'm working here, you don't need to be up on my ass." The only other thing that pisses me off that much is the dickheads who do db exercises 6 inches from the db rack. When I first started practicing the O-Lifts, people would walk very close to me and it would fuck me up, I am used to it now though.

oh man, the gym I work at is just like that. I am doing cleans and someone wants to walk right behind me. I hate people that perfrom their exercises right next to the squat rack so they can look in the mirror. I am trying to fucking back a squat out and someone is right on top of me I am like "you have got to be fucking kidding me?!?!?!"

 

[Dale Mabry]

I remember, 3 years ago, cracking a woman in the head with the bar when I was practicing form on the clean. The dumb bitch walked right into it. Good times.

I am on performance enhancing substances in the book, i gotta get cracking on this damn thing so I can make my 3x5 study cards.

 

[P-funk]

I am on performance enhancing substances in the book, i gotta get cracking on this damn thing so I can make my 3x5 study cards.

right, chapter 8? I think I already did that one. Just went through the nutrional and supplement chapter and the next one is obesity and eating disorders (ch. 13 I think?). I can't wait till that is over so I can get to the good shit (program design).

 

[Dale Mabry]

Yeah, I skipped the next 3 chapters last time through so I am paying specific attention to the recommendations, ie., fat intake etc. since it varies from organization to organization. I also skipped the facility layout chapter at the end so those 4 chapters I gots to read extra well.

You seem to be booking right along. I am gonna try to go through 50 pages tonight, the periodization and resistance training/plyo chapters go by real fast since there are a ton of diagrams and pictures.