Patrick is pulling it together

[P-funk]

Originally posted by Monolith
Thats an awesome outlook... great attitude to keep the intensity up. I think i'm gonna adopt it.

Go for it, you can do it!

 

[Yanick]

Originally posted by P-funk
I wouldn't do the power clean in this cycle. I also wouldn't do the triples with such short rest. It is a total power movement so why not jsut work on doing real triples and push to your max. Also, is this the best thing for your shoulder? Plus I would say that you should really take something like 8-10 weeks and do a whole cycle of olympic training rather than just saying....."Oh, well I am doing power cleans". For now however, to seque into that I would do things like rack pulls and high pulls and push press to get more explosive (using solid weight with varying rep ranges) and come in on a third day and jsut work with light triples and doubles on the form for olympic lifts. Also, start doing front sqauts holding the bar inthe rack position. Then I would go to a three day a week cycle. were day one you focus on one lift per day like the snatch or the clean or a push press and then you would want to squat after that or do a combo on one day like a power clean to a front squat. Then you would do some hypertrophy or strength exercises (bench press, overhead press, lunges, squats, etc...). Honestly I am not that good at setting up a routine with olympic lifts since I am fairly new to them, you need to ask george about that shit. I can set up good total bosy programs though. I am going to do more olmpyic lifting after this competition.

I was thinking power cleans 3 reps with little rest, working on speed. I went light, although i thought 135 would be heavy. Anyway, my logic behind that was to build up explosiveness from the floor on DL's (i was gonna do speed DL's[or whatever they're called] but figured why not just power clean and get calves, traps too). Anyway i gotcha bout the Oly-lift thing, i'll save that for later. I would ask george to help me out, but i don't think he likes me too much.

How bout doing hypetrophy stuff for legs on days when i squat and dl heavy? I always do hypertrophy stuff for calves, i'm not sure bout thighs.

EDIT: Hurry up and post today's workout, Vergil told me you and dax were animals today.

 

[P-funk]

Yan my argument here is simple and I think you will get it once I say it...........What the fuck are you talking about power cleans for 3's with submaximal weight to wokr on speed? The exercise by nature is an explosive (power) lift. It is not like a heavy bench press were you need strength to push the weight and even thought the bar may be moving slowly you are applying force as fast as possible. The whole idea behind a clean is to move the heaviest weihght possible as fast as you can, otherwise you are going to miss the lift, plain and simple. have you ever heard of a super slow power clean??

 

[PreMier]

You cant put your own quote in your own sig!!! LOL

 

[P-funk]

3/30 quads/calves/forearms

This workout was insane. My partner and I trained hard as hell today. I decided to do some heavy deadlifting first and then go to some light weight leg stuff.

Bike- 5min. warm up

Trap bar deadlifts
315x10 (easy warm up)
405x3
405x2
315x15 (down set.....reps fast as hell. weight felt light as a feather)

here is were things got crazy:

superset (weights don't include the weight of the sleds, which I believe are 45lbs anyway)
a) hack sqauts 270x20x3
b) leg press 360x20x3

There was almost no rest inbetween all of these sets. My training partner had to drop a plate from each side on the hacks so my rest interval was a sip of water and replace the plates on the hack while he was going at it on the leg press (he was doing his hack squats while i was leg pressing so we just kept moving with basically no rest at all). At the final set of hack sqauts I didn't think I was going to hit 20 but I pumped myself up and did it. After completing my final 20 on the leg press I rolled, yes rolled, out of the machine and lied down on the floor, dizzy and in cold sweats, unable to stand up. My manager was watching my last set and though I was really hurt I was out of it for about 3min. Then I regrouped and went to my next exercises


unilateral leg extensions
plate#6x15
plate#6x12
plate#6x10

superset (weights don't inculde the weight of the sled)
a) leg press calf raises 540x10x10
b) seated calf raises 135x10x10

superset
a) cable reverse wrist curls plate#8x15x5
b) plate loaded gripper (bilateral) 115x10x5


Walking up steps are a bitch right now.

 

[P-funk]

Originally posted by PreMier
You cant put your own quote in your own sig!!! LOL

Don't know if you can but I just did

 

[PreMier]

LOL. Thats like saying "Bless me" after you sneeze. Man, you crack me up. Oh, and I am stealing that super set combo next leg day

 

[P-funk]

Originally posted by PreMier
LOL. Thats like saying "Bless me" after you sneeze. Man, you crack me up. Oh, and I am stealing that super set combo next leg day

Yeah, steal it...good fucking luck....remember...no rest!!!

 

[greekblondechic]

*achoo* oh bless me

 

[Monolith]

Originally posted by P-funk
There was almost no rest inbetween all of these sets. My training partner had to drop a plate from each side on the hacks so my rest interval was a sip of water and replace the plates on the hack while he was going at it on the leg press (he was doing his hack squats while i was leg pressing so we just kept moving with basically no rest at all). At the final set of hack sqauts I didn't think I was going to hit 20 but I pumped myself up and did it. After completing my final 20 on the leg press I rolled, yes rolled, out of the machine and lied down on the floor, dizzy and in cold sweats, unable to stand up. My manager was watching my last set and though I was really hurt I was out of it for about 3min. Then I regrouped and went to my next exercises

lmfao. you rock, P.

And hey, you should take your name out of your sig for that quote... that way when people ask "whoa, who said that?" you can say "ME!"

 

[P-funk]

Originally posted by Monolith
lmfao. you rock, P.

And hey, you should take your name out of your sig for that quote... that way when people ask "whoa, who said that?" you can say "ME!"

Fuck it, I like it the way it is.....It makes me seem more like a prick....hahahaha

 

[Monolith]

Originally posted by P-funk
Fuck it, I like it the way it is.....It makes me seem more like a prick....hahahaha

 

[PreMier]

P'rick'-funk

 

[Yanick]

Originally posted by P-funk
Yan my argument here is simple and I think you will get it once I say it...........What the fuck are you talking about power cleans for 3's with submaximal weight to wokr on speed? The exercise by nature is an explosive (power) lift. It is not like a heavy bench press were you need strength to push the weight and even thought the bar may be moving slowly you are applying force as fast as possible. The whole idea behind a clean is to move the heaviest weihght possible as fast as you can, otherwise you are going to miss the lift, plain and simple. have you ever heard of a super slow power clean??

fuck you, you prick

nah i got it. thats why i was lookin for advice, w/e.

i'm gonna get 405 for 4 next dl day just because of this

 

[P-funk]

I would ask george to help me out, but i don't think he likes me too much.

You gotta undestand something about George. He is kind of like me in a way. He loves to joke around and break peoples chops and poke fun at everyone and everything. He is a good guy. But, just like me, he is really intense about this shit. I think he got bothered when you would come up to him when he waws trianing clients and ask him quesitons and say things. Also, he hates it when the floor guys are just walking around and not doing a good job to clean shit up and help out and make things nice. He is really intense about doing a solid job and doesn't like wastin time. You just gotta know when to be serious with him and when to jole around. I don't thnk he hates anyone though, he is one of the nicest people I have ever met. Besides that he is smart as shit!!

 

[Yanick]

i gotcha bro. guess i have to get on his good side so i can pick his brain

 

[P-funk]

Originally posted by Yanick
i gotcha bro. guess i have to get on his good side so i can pick his brain

No you have to get on his good side that he can yell at you. lol

When I was doing trap bar deads I had 405 on the bar and he comes up and says "let's go Iwanna see you hit this and watch your form". So I put my headphones on (that pisses him off if he is spotting me because i can't hear his form correction cues) and I hit the first rep and I hear him say something (I though he was tellin gme something to corect with my pull) so I look back and say what and then he starts yellin gyis ass off "WHAT ARE YOU DOING?!!! KEEP GOING YOU FUCKING ASSHOLE!! WHAT IS YOUR PROBLEM I SAID THE FORM WAS FINE! KEEPING GOING YOU JACK ASS!!". It is really nerve racking to train when he is around sometimes. lol

 

[P-funk]

4/1 back/core/cardio

bent over barbell rows
225x10
235x7
Drop set 235x7, 135x10

wide grip pull down
plate#14x8
pltae#14x7
plate#12x10
plate#12x8

neutral grip machine row
190x10
190x10
190x8

neutral grip pull ups
bw x 5 x 5

scapular retraction
bw x 12
bw x 10
bw x 10

cable pullovers (straight arm press downs)
plate#6x12
plate#8x6
plate#8x6

hypers
bw + 70 x 10
bw + 70 x 8
bw + 70 x 6

superset
a) lying knee-ins bw x 15 x 3
b) bicycles bw x 20reps to each side x 3

bike sprints
1min- rest- moderate pedal- Lv. 0
30sec.- sprint- Lv. 8

 

[x~factor]

Yo Pat, Yanick came by today at work. Nice little surprise visit.
Damn! He's getting big again. I mentioned to him that today is my last day at Gold's and I'm starting with that small gym and he suggested I start a Journal here. So I might be stealing some of your work out schedule. If I get lazy, I'll just copy and paste your work out on my journal. LOL!

 

[x~factor]

BTW- George sounds like a cool guy to work out with.

 

[P-funk]

How is work going Ray?

 

[Monolith]

Damn P, those are some awesome bent rows.

 

[x~factor]

Originally posted by P-funk
How is work going Ray?

Work is great! I pretty much run the show now with Nadi and Jerry. Alfred is happy so we must be doing well.

I heard from Yanick that your career as a trainer is doing great as well. That is always good to hear.

 

[P-funk]

Originally posted by Monolith
Damn P, those are some awesome bent rows.

Thanks man, I felt really good about them. the most I have hit ont his exercise is 245 for 4 reps so I was pretty pumped about 235 for 7's, especially while dieting and being about 12lbs lighter than usual

 

[P-funk]

4/2/03

AM Cardio (empty stomach)
treadmill sprints
1min- rest
30sec- sprint - level 11.5-12 (treadmill adjusts to you)


PM- Delts/traps/core

Banged out another quick workout in under 45min.

Barbell press (no racks left so I had to clean the weight before pressing)
135x15
135x11
135x7

upright row
135x10
135x8
135x8

cable face pulls
55x15
70x10
70x10

standing dumbel lateral raises
25x15
30x10
dropest 30x6, 25x5, 15x6

reverse peck deck (horizontal grip)
165x12
165x10
150x12

barbell shrugs
275x12x2
275x10x3

high chair knee raises
bw x 20 x 3

Full ROM sit ups
bw x 15 x 3

Jumped on a trampoline for a lit bit at the end

 

[PreMier]

You have a trampoline at your gym!?!?

 

[P-funk]

Originally posted by PreMier
You have a trampoline at your gym!?!?

Yeah, lol there is an aerobics class that uses them. I was talked into. everyone in the gym was like "Holy shit!! Pat is jumping ona trampoline." People kept saying I was going to break it. lol

 

[PreMier]

Oh.. so its one of the little round ones? I thought you meant a BIG one.

Buy a CD today?

 

[P-funk]

Originally posted by PreMier
Oh.. so its one of the little round ones? I thought you meant a BIG one.

Buy a CD today?

Yeah, the little ones my training partner today made me jump on the treadmill with her for awhile at the end of the wokrout.

No CD today. I don't know what I should buy next. I am short on cash this week because I bought one of my best buddies some stuff for his birthday yesterday. Fuck it I will get something.

 

[PreMier]

Training partner... *her* eh?

I need to find a Sinatra box set...