The Saga continues.....

[Yanick]

yan- he is two hours behind you dip shit!!

oops, my bad lol

 

[P-funk]

2/25/05

BW- 185

Legs (light day......took it realy easy since my new program starts on monday with heavy legs.)

squats
RI= 60sec
tempo= 0/8/X (8 count pause in the hole and explosive concentric)
225/3x6

easy

sumo deads (really starting to love these)
RI= 45sec
tempo= X/1/3 (explosive fro the floor, pause an dregroup at the top and then a 3 count negative)
245/3x6

really easy. I like sumop better than conventional. This is only my 3rd week doing them but I feel much better with these as I am so damn tight in my hips that conventional deads I have the hardest time getting into position and pulling with my hammies. With the sumos I can sit back much better. I will incorporate them more but will contiue to pull both ways as they are equally important.

seated calf raise
RI= 30sec
205/3x6

cake walk

10 sec rest on everything else

deadlifts (conventional; from floor)
245/7,5,3,3,3

rep range is supposef to be 5-8 but with only 10sec rest i could have gotten plates off intime to drop weight. No biggie. this weight felt light. I was winded though


knee ext.
215/8,8,8,6,5

45 degree calf raise
280/8,8,8,7,5

posong practice (8 count holds)

stretch.

 

[Rocco32]

Nice w/o Patrick. I'm not looking forward to Deads on 10 sec rest LOL. That's impressive you were able to keep the same weight for pretty much all your exercises and still get the rep range.

 

[PreMier]

Is the 45* calf raise the leg press?

 

[Cold Iron]

Never tried pausing in "the hole" for that long, going to have to try that.

 

[P-funk]

p- no, it is kind of like doing it on the leg press but it is a machine. some places have a plate loaded hammer strength or cybex 45* calf raise. you are sitting at a 45* angle on it. i am sure you have seen one. kind of like the hammer strength rotary calf.

cold- it sucks....lol

 

[BritChick]

8 count pause... oh that's just SICK!
Hi Patrick.

 

[P-funk]

8 count pause... oh that's just SICK!
Hi Patrick.

hi....I am going to workout in columbus on friday night......you can come if you want. i will make you do a 10count pause. hahahhaha

 

[BritChick]

hi....I am going to workout in columbus on friday night......you can come if you want. i will make you do a 10count pause. hahahhaha

Ooooo... um Friday night I have VIP tickets for the fitness/figure finals... too bad that 10 second pause sounded very, very tempting!

 

[P-funk]

Ooooo... um Friday night I have VIP tickets for the fitness/figure finals... too bad that 10 second pause sounded very, very tempting!

lol........how about sat. I train you,......hehehhhehehhe

 

[BritChick]

lol........how about sat. I train you,......hehehhhehehhe

Sounds good to me, I'm bringing my training gear and I've been working the heavy bag... can't wait to have you within reach.

 

[P-funk]

Sounds good to me, I'm bringing my training gear and I've been working the heavy bag... can't wait to have you within reach.

you have to catch me first....I am fast as fuck.

 

[BritChick]

you have to catch me first....I am fast as fuck.

Damn... I'm NOT! lol

 

[P-funk]

okay, last 4 weeks of training have come to an end. time for somether new. that last program was awesome!! really changed my body.

these next few weeks i am going to go with a dual factor approach as some will call it. One day focusing on strength (reps 5 and under with RI= 90-120s) and the other on hypertrophy (reps 6+ with RI=20-60sec). I hate the term hypertrophy as there are many things that hypertrophy besides rep range but for the sake of keeping it simple i'll say hypertrophy. Or as Siff definfes the two functional resistance training (strength) and structural resistance training (hypertrophy). Whatever.


Anyway. Here are the basic exercises for about 2 weeks. I am not listing reps or sets as they will probably change as I do different things like tweak rest intervals, control rep speed, statci contractions, etc.....many variables to consider. I will probably go with one loading parameter each week and play with that.


standard upper/lower split:

day1- lower (strength)
d2- upper (strength)
d3- off
d4- lower (hypertophy)
d5- upper (hypertrophy)
d6 and d6- off


Day 1- lower (strength)
Squat
SLDL
Unilateral leg press
Calves

Day 2- upper (strength)
Bench press
WG pull up
DB upright row
BB curl
Shrugs
forearms

Day 3- lower (hypertrophy)
Sumo deadlift
Front squat
BB split squat
Superset
a) Leg curls
b) Leg ext
Hypers
Calves

Day 4- upper (hypertrophy)
Alternating standing DB press (non-working had is held at extension)
Prone incline DB row
Db 15 degree incline bench press
RG pull down
Reverse peck deck
Lateral raise
Superset
a) pressdowns
cable curls

 

[JerseyDevil]

You are my hero when it comes to designing your own programs. So unique and innovative, and obviously effective. Talk about being a non-conformist .

I did a P-funk inspired leg wo today. With a 3 count hold, and 60 sec RI's. Couldn't even imagine a 8 count and 10 sec RI!!!!!!!!!! You are the one that should be writing magazine articles bro (like M&F, MD, etc). I hope you are documenting this Patrick.

 

[GoalGetter]

You are my hero when it comes to designing your own programs. So unique and innovative, and obviously effective. Talk about being a non-conformist .... You are the one that should be writing magazine articles bro (like M&F, MD, etc). I hope you are documenting this Patrick.

i second that... all of it.

 

[P-funk]

You are my hero when it comes to designing your own programs. So unique and innovative, and obviously effective. Talk about being a non-conformist .

I did a P-funk inspired leg wo today. With a 3 count hold, and 60 sec RI's. Couldn't even imagine a 8 count and 10 sec RI!!!!!!!!!! You are the one that should be writing magazine articles bro (like M&F, MD, etc). I hope you are documenting this Patrick.

wow man, thanks for the encouragement. I try. I will be documenting this as always. I appreciate your kind words. I wish I could write for a cool magazine. maybe one of these days. honestly though, I have a ton to learn!

thanks a lot.

i second that... all of it.

thank you mini me

 

[Rocco32]

You are my hero when it comes to designing your own programs. So unique and innovative, and obviously effective. Talk about being a non-conformist .

I did a P-funk inspired leg wo today. With a 3 count hold, and 60 sec RI's. Couldn't even imagine a 8 count and 10 sec RI!!!!!!!!!! You are the one that should be writing magazine articles bro (like M&F, MD, etc). I hope you are documenting this Patrick.

And I third it obviously! I hope Patrick continues to train me for life He can write a book- "Life by Patrick"

 

[Yanick]

Body by Pat, lol

 

[Rocco32]

Body by Pat, lol

That's what I meant to say LOL!!! Mine just didn't sound right

 

[P-funk]

2/28/05

BW- 188 (post refeed....looked nice and full and lean today. )


squats
RI= 90sec
335/2x5

easy peasy

SLDL
RI= 90sec
335/3x3

still easy

unilateral leg press (weight not counting the leg press)
RI= 45sec
410/5x1 (to easy)
450/5x4

still not that hard.


abs

planks
BW/120sec x 1

oblique crunches
BW/15x2

crunches (leg sraight up in the air)
BW/30 x 1

strentch



overal workout felt good. everythign felt light today and all my reps were really explosive. was a good feeling workout.

 

[Yanick]

how do you time your planks? Is that only two sets of squats?

 

[P-funk]

how do you time your planks? Is that only two sets of squats?

I time them with my watch. How do you time them??


that is 5 sets of doubles on the squats dick head. read it the right way.

 

[Yanick]

I time them with my watch. How do you time them??

haha, i'm crackin up dick. i just can't see how you get in position and press the button or whatever, seems like you need someone to time you.

that is 5 sets of doubles on the squats dick head. read it the right way.

thats better.

 

[P-funk]

haha, i'm crackin up dick. i just can't see how you get in position and press the button or whatever, seems like you need someone to time you.




thats better.

I just get in position and hold the watch in my hand and hit the button. it is pretty easy if you are a retard like yourself.

 

[Yanick]

I just get in position and hold the watch in my hand and hit the button. it is pretty easy if you are a retard like yourself.

i'm not a retard, i'm just special

so i take it you do it with your elbows flexed? are you doing it in a proprioceptively enriched environment, lol?

 

[P-funk]

i'm not a retard, i'm just special

so i take it you do it with your elbows flexed? are you doing it in a proprioceptively enriched environment, lol?

Yeah, with my elbows flexed. Just regular today. Sometimes to enhance proprioception I have your mom suck my cock.

 

[Yanick]

a blowjob while liftin, thats a good idea me and your mom have been runnin out of things to do recently...she says hi btw.

 

[P-funk]

a blowjob while liftin, thats a good idea me and your mom have been runnin out of things to do recently...she says hi btw.

hahahaha......what a dumbass. You have hung out with my mom that long and you are just now thinking of a blob job?? What the hell have you been doing all this time? Playing board games?......RETARD!!

 

[Yanick]

hahahaha......what a dumbass. You have hung out with my mom that long and you are just now thinking of a blob job?? What the hell have you been doing all this time? Playing board games?......RETARD!!

what the fuck is a blob job? that sounds a bit scary.