P. Ward's Hernia Rehab Journal (Building a stronger P.) [Archive]

patrick w.

10-28-2005, 07:17 PM

that sucks man, any idea how you got it??

i don't know. I am really dingle dorfed up right now! On monday night I woke up to go take a pee. I steped out of bed and I got hit with a sharp pain in my right side like someone stabed me with a knife. I figured it was just gas. I woke up the next morning to the same pain when I blew my nose so I figured it was hernia. I am a personal trainer so I asked one of my Doctor clients what he though. he felt my abdominals and felt the bump and said it wasn't hernia but it was probably just a muscle strain and that my abs are really strong and there is no tear in them. I also train an Orthopedic surgeon who is very respected and is the head of Sports Medecine at the Hospital here in NYC. He didn't think it was hernia but didn't examine me. He just took an educated guess judging by my symtoms and said it was an abdominal strain from lifting. okay cool! Then the pain got really bad so I hobbled into the ER and what I wrote above is what happend last night. So I told my Orthopedic surgeon. He said...there is no way it is hernia. You need to see a general surgeon. Don't let them cut you open. I don't trust the residence in the ER.

So something is wrong with me. They said my CAT scan showed that I had lots and lots of fecal matter blocked in my intenstines. But, I haven't gained any weight? One Doctor last night said my lymphnodes are swollen. Yet I am not sick? They tested my blood and my blood was normal as was my white blood cell count ruling out a viral infection?? SO what the truck is wrong with me?

All i know is that when I ahve to go to the bathroom I get this bloating and pain in my side and a small protrusion. If I laugh, blow my nose or strain I get pain and a protrusion. yet, there is no break in my abdominal wall??

This suck. :(

Mike Westerling

11-08-2005, 01:51 PM

What's going on? Have you found out what it is yet?
-Mike

Dan Harrison

11-08-2005, 04:51 PM

They said my CAT scan showed that I had lots and lots of fecal matter blocked in my intenstines.

Dude, next time you have to go, DON'T HOLD IT! GO, MAN!

Sorry to make light of your situation, but I can NOT resist poop humor.
Keep us posted, Pat.

Dan

patrick w.

11-08-2005, 07:19 PM

Oh hey guys. I actually found out. I went to a specialist (lucky for me I train one of the top orthopedic surgeons around so he got me the best hernia surgeon in the metropolitan area to look at me. he does a lot of pro athletes). The specialist said that don't have hernia. He said the ER people were wrong. I tore a strained a bunch of muscles in my abdomen so bad that they actually were so swollen the stuck out! It hurt like a son of a b^tch. I have never had that happen before and I thought that the swelling was hernia. He told me to take it easy and start training wed. (tomorrow) light and work back into it. The swelling has gone down and I feel pretty good. Will do some light olympic lifting tomorrow. thanks

Mike Westerling

11-08-2005, 07:42 PM

Sucks that it happened but at least you don't have to go under the knife. You'll be back to straining your guts out in no time-lol.
-Mike

Oh hey guys. I actually found out. I went to a specialist (lucky for me I train one of the top orthopedic surgeons around so he got me the best hernia surgeon in the metropolitan area to look at me. he does a lot of pro athletes). The specialist said that don't have hernia. He said the ER people were wrong. I tore a strained a bunch of muscles in my abdomen so bad that they actually were so swollen the stuck out! It hurt like a son of a b^tch. I have never had that happen before and I thought that the swelling was hernia. He told me to take it easy and start training wed. (tomorrow) light and work back into it. The swelling has gone down and I feel pretty good. Will do some light olympic lifting tomorrow. thanks

Dan Harrison

11-08-2005, 09:22 PM

I had a lump like you had, and some IDIOT doctor told me I had a hernia, and when I went to the operating doctor, he felt it and asked me if I had a cat...it turned out it was "cat scratch fever" and not a hernia. Just a swollen lymph node. Damn idiots... Now sombody make a Ted Nugent joke...

Paul Neuhaus

11-09-2005, 05:47 AM

Glad to hear they got that figured out, and you won't need surgery. But, how did they explain the "backed up" intestines??

patrick w.

11-09-2005, 10:23 AM

Glad to hear they got that figured out, and you won't need surgery. But, how did they explain the "backed up" intestines??

Well, my internist said that the ER people at this hospital are crazy. I think they said that because my CAT scan had some balck spots in it because the messed it up. They made me drink the dye solution and then waite for 2hrs before taking the CAT. But, about 15min. before I was supposed ot get transported up the head Dr. goes on break and tells the nurse to make sure I get up to the radiology dept. She forgot and so about 45min. later I am asking her if I should go and she jsut says "oh...oh yea.". So, by the time they took my CAT most of the dye had passed through me and they couldn't get a clear picture so I think that is when they came to the conclusion that my intestinse were backed up. I had been going to the bathroom normally all week. It was a real zoo in the hospital.

Oh well...better now.

Worked out today for the first time. took it light today. it is funny but i could feel the weakness in the abs when I was squatting were the strained muscles were.

dynamic warm up

snatch
clean and jerk
speed RDL (snatch grip)
olympic back squat
close grip cable row
45 degree hyperextensions
stretch

a note on the stretching....this is the second year in a row that I have had an injury that could have been avoided had I taken my flexability training seriously. Last year I sublexed my knee cap doing overhead presses. I was told to really stretch. I got serious about it and then after a few weeks it fell off. The I was starting to get really bad soreness and hip pains. So I got really serious this summer about my stretching. Again, come sept. it fell off. Now this injury which could have been avoided. The doc said I need to really make sure I stretch. I stretch after every workout and then 2-3 other days a week (with some yoga). My body feels best when I do it but it is the least fun thing so I always drop it from the program. I wont anymore.

patrick w.

11-11-2005, 11:45 AM

11/11/05

another light workout

nice and easy...

hang snatch
hang clean (no jerk)
jerks off the rack
olympic front squat

Mike Westerling

11-14-2005, 12:49 PM

patrick w.

11-14-2005, 01:19 PM

Thanks for the comments in my log. Any tips from an oly lifter on push press? They are killing my knees and I don't seem to get a good push off. I am wondering what the timing should be like, if you know what I mean. How's the rehab coming?
-Mike

rehab is good. Trained yesterday for the first time with the team. No one would let me try and lift heavy so I lifted baby weight and worked on technique. :mad:

Anyway, push press.....When you say they are killing your knees it makes me think that maybe you are not sitting back into a short quarter squat and instead letting your knees go foreward to much (like when someone who doesn't know how to squat tries to squat with their torso completly up and down and you cringe and wonder what they are thinking). If that is the case then the it is simple.....drive through your heels. I used to have the problem with my jerk up dipping straight down instead of sitting back and using my hips more. The thing that i did to fix this was after each time I recovered from my clean I would stand there and prepare for the jerk by first lifting my my toes. That would just remind me to push off my heals instead of moving the weight towards my toes and places more pressure on my knees. That also helped me get a better push off.

Are you push pressing or jerking?

For your push off maybe you are dipping to far or not enough. It can go either way. Those that dip shallow need to have a lot of power and explosiveness to get a good "pop". Those that dip deeper need to have some serious leg strength to handle and longer eccentric and then a greater ROM to recover on the concentric. I would try and analzye my dip and technique if I were you. One thing that may help is heavier quarter front squats just to overload that ROM.

For the timing, if you are jerking once that bar leaves your shoulders after the drive you need to start rebending the knees and getting into position. if you are push pressing I say once you drive out of the hole and that bar comes off the chest start to push as hard as you can and take advantage of that momentum. If you wait it out then you are going to have that little bit of "stop" in mid air, around eye level, and then you are really going to need some pressing power.

Mike Westerling

11-14-2005, 01:33 PM

I am going to print out this response and go over it right before my next push press workout. I think you are right about the not sitting back. Especially with the log which causes your upperbody to lean back anyway it's easy to just dip at the knees and not sit back. I'm sure I'm doing it to some extent on the bar push press as well. I don't jerk the weight just becuase the rebend was what started my knee prob's in the first place. So I figured I would just do push presses for a while until my knees got used to it and then when I stalled out making gains I would start jerking again. I will try and sit back more next time and I will also try the heavy 1/4 front squats. Thanks for the advice bro! I appreciate it.
-Mike
PS I'm glad rehab it going well. Have patience. When you are finally back to 100% you'll look back at this time period and it will seem like it went by in the blink of an eye.

rehab is good. Trained yesterday for the first time with the team. No one would let me try and lift heavy so I lifted baby weight and worked on technique. :mad:

Anyway, push press.....When you say they are killing your knees it makes me think that maybe you are not sitting back into a short quarter squat and instead letting your knees go foreward to much (like when someone who doesn't know how to squat tries to squat with their torso completly up and down and you cringe and wonder what they are thinking). If that is the case then the it is simple.....drive through your heels. I used to have the problem with my jerk up dipping straight down instead of sitting back and using my hips more. The thing that i did to fix this was after each time I recovered from my clean I would stand there and prepare for the jerk by first lifting my my toes. That would just remind me to push off my heals instead of moving the weight towards my toes and places more pressure on my knees. That also helped me get a better push off.

Are you push pressing or jerking?

For your push off maybe you are dipping to far or not enough. It can go either way. Those that dip shallow need to have a lot of power and explosiveness to get a good "pop". Those that dip deeper need to have some serious leg strength to handle and longer eccentric and then a greater ROM to recover on the concentric. I would try and analzye my dip and technique if I were you. One thing that may help is heavier quarter front squats just to overload that ROM.

For the timing, if you are jerking once that bar leaves your shoulders after the drive you need to start rebending the knees and getting into position. if you are push pressing I say once you drive out of the hole and that bar comes off the chest start to push as hard as you can and take advantage of that momentum. If you wait it out then you are going to have that little bit of "stop" in mid air, around eye level, and then you are really going to need some pressing power.

patrick w.

11-15-2005, 10:58 AM

11/15/05

BW- 167.7 (light as hell today)

this is supposed to be my work capacity day (repetition day). It is funny because I read the NSCA textbook and they say that after a period of a few weeks off aerobic capacity will decline at a quicker pace then strength. Man, they are right!! I was sucking wind terribly during this workout and I had nothing left by the end. 3 weeks of not training and you go down the drain! Also, for about 5 months I didn't really train with any reps over 3 and my rest intervals were longer so that didn't help either. No more! I am going to get my work capacity up to were it used to be.

week 2 of being back to training.....still weak as a kitten. :(

hopefully strength will be coming back fast. :mad:

stop snatches
stop cleans with a jerk on the last rep
overhead BB press (standing
olympic back squat
RG chin up
Rev. hyper
45 degree hyper
lying cable knee in's
stretch

Mike Westerling

11-21-2005, 01:24 PM

I just wanted to say THANK YOU!!!!!!!!!!! I followed your advice about sitting back on my heels on the log push press today and broke my old PR's nicely with power to spare! Great advice buddy. I apreciate it!
-Mike

patrick w.

11-21-2005, 07:35 PM

patrick w.

11-21-2005, 07:39 PM

guess I should update this.

Been training on a three day split. One day max effort on the classic lifts and front squats. The other 2 days are technique and power work along with assistance exercises like squats, overhead presses, and pulls. Feeling pretty good. Increasing weight slowly. Even though I want to just jump up there and start trying PRs and max attempts I am being more patient this time and trying to do it intenlligently. Building my Front squat up slowly to a double BW front squat (hopefully I can get that soon). Feeling strong on my lifts but a little weak when the weight is overhead which is strange because that is usually my strongest position. I can defenitly feel some weakness that was created by the tear in my abs. I am really hitting my abs hard though to remedy the problem and build back a sturdy core.

Mike Westerling

11-28-2005, 07:42 PM

Didn't you get enough time away from the weights already? Or have you just been too lazy to post? How's it coming along?
-Mike

SBaier

11-28-2005, 08:05 PM

Dang, Mike doesn't let anyone slack on this board! Thanks Mike for keeping us all honest and motivated brother!!

patrick w.

11-29-2005, 06:52 PM

Didn't you get enough time away from the weights already? Or have you just been too lazy to post? How's it coming along?
-Mike

haha, just to lazy to post. I didn't miss a week being gone for the holiday. I trained at a gym near my parents house. I am feeling pretty good.

My doctor said the specialist gave him the diagnosis and what he said was that I had a "sports hernia", which isn't like inguinal hernia. Nothing was protruding out. A sports hernia is just a rip in the abdominal wall. Basically he said there is no need to operate unless my body doesn't heal properly and it becomes a problem again. He said it comes from making a quick torso rotation.

Anyway, I trained today. Felt pretty good. did snatches, clean and jerk, snatch pulls, back squats, overhead presses and pull ups. I front squated 295 two days ago at 77kg (170lbs) so 45 more lbs and I will have a double BW front squat (340lbs). I guess it doesn't seem like much to the mosters around here but at 170lbs I would be pretty happy to front squat double my BW.

The lifts are beating up my body pretty well. I am going to train on thursday with some technique lifts and then do an unloading week next week, just a couple light light workouts. After that week I am going to change my program up. Since I am getting pretty beat up doing the olympic lifts every training session for once in about six months I will drop them to only 2 times per week. One day for technique and speed/power work and then other day for strength (heavy doubles and singles). A third of training will be used for just general strength. I will go back to doing some 20rep squats (which I haven't done in a long time and I need to do because my endurance has goine to shit lifting just low reps all the time), a press (either incline bench or overheads), RDLs and two different back exercises (one vertical and one horizontal). Probably alternate weeks of 1 set of 20 rep squats with 5x5. On my strength day I will do bottom position front squats pushing out of the bottom of the rack and on my power day I will maybe go back to box squatting or some sort of step up or somethign like that. A fourth day of training will be used to get my conditioning up, more like active rest I will jsut do kettle bell circuts.

thanks for checking up.

Jay Hagadorn

11-29-2005, 07:21 PM

Patrick-

I'm glad the hernia thing isn't a serious deal for you. I'm sure your strength and endurance will come back quick. I look forward to seeing your progress.

Mike Westerling

11-29-2005, 07:32 PM

Double BW front squat is not too shabby! I didn't realize you were only 170......not that there's anything wrong with that-lol. So how about posting sets and reps? I'm very interested in Oly lifting now. Not that I want to start doing it (I'm addicted to strongman) but I am very intrigued by the training aspect of it and how it differs from what I have grown up with. I have been reading the encyclopedia of weightlifting and I am obsessed with the methodology. So I will be eagerly awaiting your posts.
-Mike

Paul Neuhaus

11-29-2005, 09:26 PM

Patrick,
When you do your front squats off the pins, do you set the pins at or below parallel?

patrick w.

11-30-2005, 02:13 AM

Patrick,
When you do your front squats off the pins, do you set the pins at or below parallel?

usually right around or just below parallel..it al depends on how flexable I am that day and if I can get underneath the bar at a lower pin setting...lol.

mike- okay, I will post sets and reps for ya. Yea, only 170. I used to be 195-200lbs. I dropped weight to compete in a BBing show last year and then decided to stay at 175 to compete in olympic lifting. But, just below 170 is the 77kg class so I deicded to then drop 5 more lbs to get into that class. And yes....170....there is somethign wrong with it! I am contimplating just gaining weight back and lifting in a heavier class nexy year. Usually, for me, with weight gain comes strength gain. Still up in the air though. I honestly am a lot faster at this weight then when I am heavier so maybe I will stay here. I look healthier and less bulky (even though at 195lbs I was on 12% BF). I really just care about strength more then weight though. OH, and I am only 5'5".....so I am a midget too. haha

jay- thanks.

patrick w.

11-30-2005, 10:05 AM

11/30/05

BW- 171

flexability training
SMF (self myo-facia release)
dynamic stretches (hip and shoulder mobility work)
static stretching

patrick w.

12-01-2005, 12:11 PM

(for Mike Westerling)

12/1/05

BW- 171.4

hang snatches
3 reps x 14 sets

hang clean and jerk (jerk last rep only)
3 reps x 4 sets
1 rep x 3 sets

clean pull
3 reps x 6 sets

speed front squats (*2 reps in under 2 sec*)
2 reps x 5 sets

*maybe someone can give me some advice here. I have read that you should compete your speed reps (or box squats) as 2 reps under 2 sec. But, my trainig partner and I only time our concentric....so he will start he watch once I hit my bottom position. Is that correct or do any of you guys time the entire rep? It just seems a little silly to me to worry aobut eh eccentric speed on these*)

hammer iso row
12, 10, 8, 6 reps

stretch

Mike Westerling

12-01-2005, 12:41 PM

patrick w.

12-01-2005, 12:50 PM

On the 14 sets of hang snatches are you increasing, decreasing, staying the same weight? By the way I love that someone out there does 14 sets of an exercise besides cable crossovers!
-Mike

yea, mike. all of the sets of my hang snatches, cleans and pulls are increases either every set or every other set. Also, I sometimes do something like hang snatch on the first rep, hang snatch or stop snatch on the second and then snatch from the floor on the third. Just to focus on getting myself into a good power position coming out of the first pull. Working on hangs will make you better only from the hang position...you have to be able to get into that position to make it effective. I am really quick from the floor so sometimes I miss easy lifts by losing power or moving to fast off the floor and getting into a sloppy second pull and having to catch off balance or miss altogether. The transition and scoop phase are where I need to really work my technique. So that is why I do three reps starting from the top down (hang, stop snatch, full snatch).

patrick w.

12-01-2005, 12:51 PM

oh, and any advice on the tempo of the speed squats?

Mike Westerling

12-01-2005, 01:07 PM

If you watch Louis Simmons tapes they just go down pause on the box and explode up. Not really paying too much attention to the negative (IMO). If you are not using a box (and relaxing the hip flexors when you sit on it like they do) I would assume they would do it like bench where they pretty much drop the bar and explode up each rep. There is a slight pause at the top. I dont think there is anyway they complete the 2 reps in 2 seconds though. Obviously with the chains or bands they are a bit slower but the emphasis is on being as explosive as possible off the box. Usually they do a 3-4 week wave starting at 50-55% depending if they are using bands or chains etc then go up 2.5-5%over the next 2-3 workouts then drop back down to a little above the beginnning weight. The idea is that by the time you start your wave over you are just as fast if not faster than you were origionally with the lighter weight. When I do DE I usually control the negative and explode up.
-Mike

Paul Neuhaus

12-01-2005, 01:26 PM

When I do DE I usually control the negative and explode up.
-Mike
Exactly...Too many people do DE sets all the wrong way. I saw a couple guys doing seed doubles on strict OHP. All they were doing was 2 really fast reps...up n down really fast. The key is to hold it at the bottom for a second, take a deep breathe, and try to explode through the roof with the weight, treating it like it's your 1RM weight. Control the negative, and repeat.

On speed squats, I personally find it easier to go off the pins than off a box, just because there's always a "litle bit" of rocking on the box. Just my personal preference, though.

patrick w.

12-01-2005, 02:26 PM

thanks for the advice guys. that is how we always do them and ofcourse when training CNS the intent of speed is more important then the actual speed.

I was just wondering when the guys from westside start timing the reps since we only time them from the bottom up not worrying about the eccentric time or the total time a rep takes. I guess we will keep doing it like this. appreciate the responses.

Paul Neuhaus

12-01-2005, 03:09 PM

I've never given much thought to "timing" the concentric motion. I just make sure that I'm explosive all the way through. When doing DE OHP with bands, if the loading pins rattle a little bit at the top, then it's pretty explosive. Sometimes I have an "off day" though when doing these. I'll use the same weight I used last time, but it just doesn't go up fast enough. That's when I pause for a min to get focused, and really consentrate on exploding with it. It happens sometimes on my DE squats.

I was starting to get stuck in a rut with 10x2 speed doubles every week. For the last couple weeks, I've decreased the weight and started doing 8x3 speed triples to mix it up.

patrick w.

12-02-2005, 07:23 PM

12/1/05

BW- 169.5

flexability training today...

SMF
mobility work for hips
static stretches

Jay Hagadorn

12-02-2005, 08:07 PM

Patrick-

I know you could make this quite long, but I was wondering if you could post exactly what you are doing in your stretching program...

patrick w.

12-03-2005, 04:42 AM

Patrick-

I know you could make this quite long, but I was wondering if you could post exactly what you are doing in your stretching program...

well, first I start with Self Myo-Facial Release (SMF) on a foam roller. It is kind of like giving yourself a massage. It helps to break up muscle knots in an attempt to stretch the muscle back to the proper length tension releationships (here is an article I found so you could read more if interested. SMF (http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_Arti cleMyofacialRelease))

Then I go on to mobility work for my hips and shoulders. This is just movement stuff. I do things like lying hip crossovers (sinlge and double legs), lying torso rotations, scorpions (lying face down), arm circles, shoulder rolls, inverted standing hamstring and straight legged hamstring marches. Describing these would be tough. I learned a lot of them from the book "Core Performance" by Marc Verstegan. It is a pretty good book. If you don't know Marc is the head of the gym Atheletes Performance in Tempe, AZ. They train a lot of pro football and baseball players there (especially in the offseasons). He is very big on pre-habilitation and recommends movemnt work to help maintian joint intergrity and prevent stiffness. Also, if you go to elitefts.com and go to articles, Dave Tate wrote and article at the begining of summer called "Just because you have a blackberry doesn't mean you are mobile". The article was about his re-occuring injuries and chronic hip pains. So he contacted Parisi and Verstegan for advice and they gave him mobility programs like the one I perform and he claims it worked wonders for him. In the article he talks a lot about it so you can check that out.

Then I finish with some static stretches after my muscles are warmed up and have some blood flowing through them. I stretch my legs and arms statically. Then I am done. I do this on off days from training (i train 3-4 times per week so I try to do this on 3 other times during the week). I also do an abreviated stretch session of static stretches post workout and pre-workout I will warm up with a body weight callestenics circut of a couple of the mobility exercises.

Jay Hagadorn

12-03-2005, 10:24 AM

Patrick-

Great stuff, thank you so much! I am trying to increase my flexibility ROM and this is very helpful. I like the article alot..

Paul Neuhaus

12-03-2005, 11:04 AM

I think too many Strongmen neglect the value of being flexible. It's extremely important in some events, especially Atlas Stones.

patrick w.

12-03-2005, 06:17 PM

Patrick-

Great stuff, thank you so much! I am trying to increase my flexibility ROM and this is very helpful. I like the article alot..

Honestly, when I don't stretch and do my flexability training I feel it! I recover better when I do this and my joints feel a lot better, especially in the hips where I used to be really tight and non-mobile. Keep it up.....

Just finished taking an exam, 5hrs (2hrs, 1 hr break and then another 2hrs). My brain is shot to shit.

patrick w.

12-04-2005, 01:37 PM

12/4/05

BW- 168.8

This is an unloading week so I am taking it easy. I will do a little light o-lifting later in the week, some Kettel bells also. Today was a Kettle Bell circut day. I think I will leave one day a week like this in my program just to work on conditioning.

Circut
RI= 90sec
5x's through

one arm swing- 10 reps in each arm
front squats- 10 reps
overhead press- 10 reps
bent over row- 10 reps
jump rope- 25 reps
crunches- 25 reps

stretch

after the circut i was pretty much beat to shit.

patrick w.

12-06-2005, 09:26 AM

12/6/05

BW- 170.1

unloading day 2

20min bike- hill interval

lower back work:

seated good mornings
poor mans reverse hypers (lying backwards on a 45 degree hyper bench with bands on my ankles)
45 degree hypers

stretch

Jay Hagadorn

12-06-2005, 08:05 PM

Patrick-

Do you have your eyes set on any competitions coming up in the future? I know you may not w/ the move coming up. Just trying to see what your motivation is other than rehab...

patrick w.

12-07-2005, 02:28 AM

Patrick-

Do you have your eyes set on any competitions coming up in the future? I know you may not w/ the move coming up. Just trying to see what your motivation is other than rehab...

Jay,

I am not moving to AZ until June so I have some time. There is a meet in NJ in Jan. but I don't think I will do it. If I do it will be just as a training day. There is a meet in feb. in NYC that I will defenitly be doing.

patrick w.

12-08-2005, 08:22 AM

supposed to train today. Was really sick yesterday and didn't eat at all. Still under the weather today. No appetite and stomach in shambles. If I start squating I may shit my pants. I will train light tomorrow and then either sunday or monday will start my next phase of training.

patrick w.

12-08-2005, 04:32 PM

Okay, I figure I will lay out my next phase of training. This last phase was all about recovery and rebuilding some strength. Now it is time to begin my assult. I plan to train 3 days a week and only placing my o-lifts on two of the days. I feel like they have been really beating up my body over the past months training it 3 or more days a week. I always work better with less frequency anyway. I usually work with pretty high volume when I do the lifts also so I wil still be getting a high amount of reps in one week (just over two days instead of 3 or 4). Also, this will help me to really focus on technique and make the lifts count since I am only going two times a week. The other two days are going to be some different things. One day will be an overal strength day and the 4th day will either be some kettle bell work in a circut fashion or if I feel good some deadlifting and extra pressing work. Since I really don't deadlift anymore I will try and keep it as specific to my sport as possible by only performing them with an overhand hook grip, no alternate grip. On my RDLs I will frequently, but not always, perform a calf raise and shrug at the end of each rep. Kind of like a clean pull but I will be using heavier weight and not focusing on making the second pull explosive and fast, more just working on the overal stretngth of those muscles and overlaoding them in a supramaximal way in relation to my cleans. I will rotate around my presses from incline bench press, overhead press, and push press all with DBs or BBs. This program will be pretty instincitve compared to programs I have written in the past in that the olympic lifts intensity will go with how I feel. If I feel good I will work up to max weight. If not I wont. If I feel good both workouts that week then I will work up to max weight. If not I will stay lighter and work on technique. If I feel like working from the hang that day i will, and sometimes I will work from the floor, depending on how I feel. I will try to go with this for about 6-8 weeks. I am going to throw everything I can at myself and see what happens. If I need 2 days off between workouts I will take it. If I can workout the next day and feel good I will do it. Mostly it will end up being day on day off and then maybe the kettle bell circut following the last day of the week......

day 1
strength day
squat- 20 reps x 1 set
- alternate each week with 5x5. Although I may do 20 reps for the first
few weeks to increase work capacity from the start.
any press
2 different back exercises
RDLs (with toes raise and shrug)
core work (seated good mornings, hypers, good mornings, abs)

day 2 and 3- olympic lifts

snatch (either from hang or from floor)
clean and jerk (either from hang or from floor)
pull (alternate between workouts snatch and clean pulls)
front squat- one day speed or box squat and the other day heavy bottom position front squats(from the pins) or regular front squats

intensity goes on how I feel

light back work (one exercise)

core work (seated good mornings, hypers, good mornings, abs)

day 4

depending on how I feel either-

1) day off
2) kettle bell circut and core work
3) deadlifts, 1 press, core work

Also, I am going to gain weight and put on muscle. This is the smallest I have been in a long long time and I am used to walking around at 190-195lbs. I will increase my calories and go up a weight class in 2006 I guess. Unless I stay close enough to the 77kg class that I can just drop some water weight and get into it.

I will try and include a picture or video clip of a great olympic lifter at the end of each work out as inspiration.

patrick w.

12-09-2005, 11:44 AM

12/9/05

BW- 170.4

went light today since I was sick for the past few days.

general warm up
3x's through with no rest
Jumping Jacks- 20 reps
push ups- 10 reps
arm circles- 10 reps to the front and back
marches- 10 reps
inverted hamstring raises- 10 reps

hang snatch first rep; snatch from the floor second rep
2 reps x 10 sets

weight progressed every three sets

hang clean first rep; clean and jerk second rep
2 reps x 9 sets

weight increases every three sets

snatch pulls
3 reps x 4 sets

bottom position front squat (below parallel)
1 rep x 9 sets

seated good mornings
8 reps x 3 sets

wg pull ups
10 reps x 3 sets

daily picture:

My favorite olympic lifter Naim Suleymanoglu of turkey. He was the first olympic lifter to ever win 3 straigh gold medals. At 32 years of age he came out of retirement to attempt a fourth only to bomb out. The only lifter to match him was Pyrros Dimas of greece who won three straight golds and then came back to attempt for a fourth gold in greece in 2004. Only to just mis his final jerk, which would have gave him a gold medal, having to settle for a bronze. Making him the most sussecful weightlifter in olympic history (16 straigh years of olympic caliber traininger!!). Still Naim is amazing, snatching better than his bodyweight and earning the nickname "the pocket hercules". Here he is with the 147.5kg snatch that won him his third gold medal.

http://sportsillustrated.cnn.com/events/1996/olympics/daily/july23/images/weight.jpg

Patrick McGuffin

12-09-2005, 05:37 PM

That little guy is amazing, how mich does he weigh? I am going to enjoy your pics of inspiration!

patrick w.

12-09-2005, 06:19 PM

That little guy is amazing, how mich does he weigh? I am going to enjoy your pics of inspiration!

naim was a 62kg class lifter. I believe he weighed around 140lbs. He was only 4'11". His clean and jerk was more then 3x's his BW.

Patrick McGuffin

12-09-2005, 06:20 PM

Holy crap! :eek:

patrick w.

12-09-2005, 06:30 PM

Holy crap! :eek:

stay tuned. Every workout (4 times a week) I will post new pictures and also a bunch of great video clips that I have of some incredible lifts.

Patrick McGuffin

12-09-2005, 06:33 PM

Looking forward to it!

Jay Hagadorn

12-10-2005, 01:06 PM

P-

Interesting layout on the new phase, I look forward to seeing your progress. I also think you've set some realistic goals that I'm sure you will hit. The video thing w/ pics is also a cool addition...

patrick w.

12-11-2005, 11:18 AM

12/11/05

BW- 168.8 (lol, so much for gaining weight. I raise calories and I loose weight. haha)

Workout felt great! It was the first time in about 6 months that I didn't have a workout in which I trained my classic lifts in some way. I was excited to get back to a day of normal strength training.

Back squat
20 reps x 1 set
10 reps x 1 set (with the same weight as the 20)

I loved it! I haven't squated for 20s in about 7 or 8 months and this was great. Even though it wasn't as much as I used to be able to do it still felt good and I will work back up there and the fact that I only rested a few minutes and then banged out another 10 reps means I still had some left in the tank. I always loved squatting for 20s. More so then squating for max singles. I don't really like back squating for max singles (front squats are different). I always felt like if I could get a weight for 20 reps I owned it. That weight belonged to me and it could not defeat me. I am excited to put them back in my routine.

incline bench press
2 reps x 1 set
1 rep x 2 sets

bent over BB row
6 reps x 3 sets

weight increased on every set

RDL with toe raise and shrug
6 reps x 3 sets

Going to just do regular RDLs from now on. The toe raise and shrug throw me off a bit and I figure if I am going to do that I may as well do puls anyway. I will alternate from clean grip to snatch grip on different weeks. This week was clean grip.

square beam pull ups
5 reps x 3 sets

45 degree hypers
10 reps x 3 sets

stretch

Great workout.

Vidoe clip of the day....

Evgeniy Chigishev- 2003 World Chmpionship- 230kg clean and jerk @ super heavy weight

Evgeniy (http://irongame.com/videos/20050630/EvgeniyChigishev2003WeightliftingWorldChampionship s230kg507lbCJSHW.WMV)

patrick w.

12-12-2005, 10:27 AM

12/12/05

BW- 169.4

super sore today.

Flexability training

SMF
mobility work
static stretches.

Got a cool inspirational video lined up for tomorrow so stay tuned. It is awesome.

patrick w.

12-13-2005, 10:48 AM

12/13/05

BW- 170.2

active arm up

snatch
3 reps x 2 sets
2 reps x 2 sets
1 rep x 6 sets

increased weight on every set.

clean and jerk
2 reps x 1 set
1 rep x 7 sets

increased weight on every set

snatch pull
2 reps x 4 sets

bottom position front squat (below parallel)
2 reps x 3 sets

seated good mornings
5 reps x 3 sets

stretch.

Okay, todays inspirtation video clip is one of my all time favorite clips. This is again Evgeniy Chigishev. This is from the 2005 world championships were Chigishev defeated Rezezadeh to win a gold medal in the snatch (of course Rezezadeh went on to win the clean and jerk gold and the overal gold as well) with 211kg. It is one of my favorites for a few resons.

1) The 1kg rule really took effect here. Before lifters could only make their smallest increases by 2.5kg. Now, they have implemented a 1kg rule allowing lifters to increase their lifts by 1kg (2.2lbs) instead of 2.5kg (5.5lbs) which make the seperation between the top three winners a whole lot closer! I like this because honesty, it looks like Chigishev put everything into this lift, as you will see. If he would have had to take 212.5 I don't know that he would have made it. But, 211 was enough to beat Rezezadeh's 210kgs and it looks like it was enough for Chigishev to handle.

2) he puts everything into this lift. I mean, he gets buried! I didn't think he would recover but he did (and it wasn't pretty).

3) Finally someone has beaten Rezezadeh and now it poses the question for the 2008 olympics.....Can Chigishev possibly take a gold?

Jay Hagadorn

12-13-2005, 11:54 AM

Patrick-

Nice workout, thanks for posting.

Also, that video clip was cool. Your right, it looked like he gave it all he had.

patrick w.

12-13-2005, 12:14 PM

Patrick-

Nice workout, thanks for posting.

Also, that video clip was cool. Your right, it looked like he gave it all he had.

Thanks. I suppose my workouts don't mean much since I don't post the weights. I just figure it doesn't mean much to post them since I am always working on my technique. Plus, in comparrison to what the you guys are lifting (the big guys) it is really nothing since I am a light weight.

I suppose I could give a little run down. Lets see.....I snathed up to 200lbs today and clean and jerked up to 240. Those weights will increase each week. I hope to be back up to 315 for 20 reps in my back squat in a few weeks, after not doing them for 8 months. I just started incline bench pressing again, my best ever was 275 for a sinlge (not great but not bad for a 170lb wuss). Overhead I have pressed 220lbs standing up. Push press and jerks I am pretty good at. I need to start push pressing heavy again. Can't really think of anything else.

Jay Hagadorn

12-13-2005, 01:07 PM

Thanks. I suppose my workouts don't mean much since I don't post the weights. I just figure it doesn't mean much to post them since I am always working on my technique. Plus, in comparrison to what the you guys are lifting (the big guys) it is really nothing since I am a light weight.

I suppose I could give a little run down. Lets see.....I snathed up to 200lbs today and clean and jerked up to 240. Those weights will increase each week. I hope to be back up to 315 for 20 reps in my back squat in a few weeks, after not doing them for 8 months. I just started incline bench pressing again, my best ever was 275 for a sinlge (not great but not bad for a 170lb wuss). Overhead I have pressed 220lbs standing up. Push press and jerks I am pretty good at. I need to start push pressing heavy again. Can't really think of anything else.

Patrick-

Apples and oranges my friend... I appreciate your posts because I believe you have a great base knowledge. I am curious about your % increases and gains. I know you are not posting workouts that are blind stabs in the dark. I read your posts when they come up because you know what you're talking about (even though you're a wise guy sometimes :IMHO: ha, ha...) Keep posting and great job on the weights...

patrick w.

12-14-2005, 02:32 AM

Patrick-

Apples and oranges my friend... I appreciate your posts because I believe you have a great base knowledge. I am curious about your % increases and gains. I know you are not posting workouts that are blind stabs in the dark. I read your posts when they come up because you know what you're talking about (even though you're a wise guy sometimes :IMHO: ha, ha...) Keep posting and great job on the weights...

really (LMAO). I didn't realize I was being a wise guy ever here, at least I don't think I intended to be. It may come off that way because I am a wise ass all day long. :)

patrick w.

12-14-2005, 09:21 AM

12/14/05

BW- 169.4

flexability and mobility work today.

patrick w.

12-14-2005, 06:14 PM

speaking of strength.....

I just finished reading an amazing book about an amazingly strong individual. The book is "A Million Little Pieces" and the Author is James Frey. It is he true memoirs of 6 weeks in a substance abuse facility when he was 23yrs old (he is 33 now). he started using drugs and alcohol at the age of 10 and quickly became a crackhead. The amazing thing is the stuff that he has been through and the strength he had to over come this addiction and beat it. He also has an amazing amount of phyiscal strength and pain tolerance. If you read the book you will know what I mean. The book is incredibly sad because you really become attached to him and the people that become his friends in rehab. Rehab facilities only have a 17% success rate for individuals that enter (that is really bad. :( ). The whole time I was reading the book I just thought about how messed up it was and how bad his life had been and then I got to the last 100 pages. The last 100 pages are some of the most awful things I have ever read all the way up to the last page where he details where the other people he was in treatment with are today. I couldn't stop thinking about the book. I thought about those last 100 pages so much that I actually missed a meal! I just couldn't think of anything else and I didn't even get hungry. When i finished the book I had this terrible feeling of loss? I have finished books and felt sad or happy or laughed (depending on the content). But this was the first time I felt this empty feeling. It felt like the feeling I had when I first moved away from home at 18 (not like moving 10min away from my parents house. But moving across the country). It is like yo leave and you just take a second and feeling this feeling of loss. Like you just ended a chapter in your life. It was a strange feeling to have at the end of a book. Kind of like a feeling I have when someone I know dies. Anyway, the book is amazing and I highly reccommend it. If you read it, let me know what you think.

patrick w.

12-15-2005, 12:28 PM

12/15/05

BW- 169.5

went a little lighter today and worked from the hang to work on my second pull and getting under the bar quicker. My traps are really sore!

active warm up

1 rep= hang snatch; snatch to balance; press under
2 reps x 3 sets (warm up)
1 rep x 5 sets
(I dropped the press under after that and just did hang snatch; snatch to balance)
1 rep x 3 sets

Increased wieght each set (or every couple sets) worked up to 155lbs from mid thigh.

hang clean and jerk
1 rep x 11 sets

increased wieght every set or every other set. Worked up to 220 from mid thigh. On a side note the timing of my split jerk has gotten much much better. I have always been pretty good and putting weight over my head and push pressing which usually throws off the timing of my split jerk, causing me to press out. Today I was on fire and they were all really fast and explosive.

clean pull
3 reps x 4 sets

front squat box squat (bow was way below parallel)
2 reps x 5 sets

good mornings
5 reps x 3 sets

increase weight on every set.

patrick w.

12-15-2005, 12:48 PM

Almost forgot todays inpirational video. Here is Alexander Kurlovich with a 195kg (429lbs) snatch as a super heavy weight. It is pretty darn ugly (LOL). He turns almost completey around to make it. Way to hold on!

Kurlovich- 195kg sn. @ 105+ (http://irongame.com/videos/AleksandrKurlovich-195kg-429lbSnatch@SHW.wmv)

Mike Westerling

12-15-2005, 01:25 PM

What is a snatch to balance and a press under? Looks like Alexander did something funky to his right elbow. I just can't get over how sexy he looks in that blue singlet ;)
Thanks,
-Mike

Paul Neuhaus

12-15-2005, 01:27 PM

Mike McConnell

12-15-2005, 01:50 PM

Did they give that to him? Looked like he didn't lock out. Still, extremely impressive though!
Holy geez! My back! ack...!

patrick w.

12-15-2005, 05:16 PM

Mike,

snatch to balance (aka drop snatch)- you place the bar on your back where you would for a high bar back squat. You grab it at snatch grip length and then from there you drop all the way into a full overhead squat, locking the weight out overhead. Kind of like a behind the neck jerk except you are dropping into a full squat position. they are really helpful at working on speed down into the bottom position and getting control with the weight overhead.

press unders are just like they sound- you start again with the bar on your back and with a snatch grip. Then, as you squat down you press up, like a behind the neck press. So that when you finish you have squated all the way to the bottom position and you have perfromed a press from behind the neck to overhead. they are good for help you hold good positioning (chest up) and work on the shoulder strength in the overhead position.

Basically what I was going was, hang snatch, place the bar on my back and do a snatch to balance, stand up, place the bar on my back and perform a press under.

Paul- It does lok like his right elbow is bent slightly on the lock out. Maybe the judges couldn't see that well since he was totaly sideways. Judging by the audiance respone and his response it looks like he got a good lift for it. Like Mike said, the quick clip that plays before the snatch shows him straining his elbow in some way.

Mike- My back doesn't hurt as much as my shoulders hurt watching that. To hold 400+lbs overhead with a snatch width grip and chase it around the stage like that while trying to stabalize it and wrestle with it must hurt like a mother!

Jay Hagadorn

12-15-2005, 06:23 PM

That's a crazy vid Patrick! The amount of effort it took to gain some control of that lift had to be intense.

patrick w.

12-17-2005, 02:18 PM

12/17/05

bw- 168.8 (lol, when i don't want to loose weight I end up losing it. I eat more. I loose more....lol. I need to eat even more now!)

Kind of crappy workout. Still a little sore from thursday and I have a terrible not in my upper back that is killing me and I wish would just relax. Plus I was pretty tired from training clients all morning.

active warm up

back squat
265/18

well, I was supposed to alternate weeks of 1 set of 20 with 5x5 but I decided since I hadn't done the 20 rep squats in awhile that I would try and do it again this week. It was pretty stupid and I failed at 18. I am pretty pissed for 2 reasons. 1) I can't believe that I let my cardiovascular fitness drop to this shit (265 for 18! WTF!! That sucks) and 2) I can't believe I couldn't eek out 2 more reps. Next week I wont go for 20. Once I get up to more normal weight for 20 I wont let my cardio decline this much again!

push press
1 rep x 3 sets

worked up to 245 today.

strict press
5 reps x 2 sets

dropped some weight and did a little pressing.

RDL (hook grip)
8 reps x 1 set
6 reps x 2 sets

WG pull down
8 reps x 3 sets

abs
stretch

inspirational video......

AlanTsagaev 2003 Weightlifting World Championships 235kg (518lb )CJ 105kg class (http://irongame.com/videos/20050630/AlanTsagaev2003WeightliftingWorldChampionships235k g518lbCJ105kg231lb.WMV)

patrick w.

12-20-2005, 11:46 AM

12/20/05

BW- 171

This workout sucked!! The MTA has gone on strike, pretty much shutting down the city. I walk to work since the gym is right around the corner but I workout at another gym. It isn't that far that I couldn't walk but I have to many clients today to walk down there, train and then walk back. I would have had no time to do anything else. So, I had to train at the gym that I work at. It sucked. We have no bumper plates, no platform and worst of all, no place that is spaced off for olympic lifting. The floor is really squishy and complete garbage so it hurts my hamstrings to lift on it as I really have to apply force to do something explosive. To top that off, people don't know what you are doing so they are constantly walking around or behind you to get to the smith machine or the squat rack to do their BB curls....GRRR :mad: . So, I couldn't snatch at all for safety reasons and since I didn't have bumpers I just went light from the hang with my cleans so that I didn't kill anyone. I hope the subway workers go off strike by thursday so I can workout before i go home for Christmas weeked.

light form work day......blah (I felt good today too. I wanted to go heavy....double blah)

hang clean from mid thigh (no jerk)
3 reps x 4 sets (warm ups)
2 reps x 4 sets

one arm Kettle Bell snatch
5 reps x 3 sets

hang snatch pull (from mid thigh)
3 reps x 4 sets

Split Jerks off the rack
2 reps x 7 sets

went light since i was in a squat rack with little room. I wish they had some squat stands to do this off of. Worked up to easy doubles with 225. Form was good and fast. Need to get my back foot to turn inward more on the catch.

front squat
2 reps x 3 sets
1 rep x 3 sets

decent. worked up to 305 for a single.

bent over barbell row
225/4 reps x 4 sets

hypers with bands and holding a plate....blah blah
6 reps x 4 sets

grip work

stretch

Not an inspiration workout. But here is an inspirtational video:

One of my favorite olympic lifters. From bulgaria, this is Zlaten Vanev. He is a 77kg lifter and this is a 207.5kg clean and jerk:

Vanev...total badass! (http://www.olmagazine.citymax.com/f/Vanev_207.mpeg)

Jay Hagadorn

12-20-2005, 12:12 PM

Patrick-

Your workout didn't look to bad for being out of your "workout realm". At least you had some kettle bells to work with.
Cool vid BTW...

patrick w.

12-20-2005, 12:23 PM

Patrick-

Your workout didn't look to bad for being out of your "workout realm". At least you had some kettle bells to work with.
Cool vid BTW...

Jay, thanks for the encouragment.

yea, vanev is awesome! It is sad because it appears that the bulgarian method of training (2-3 workouts a day/6 days a week/max attempts) is really catching up wtih him. he has missed the passed two world championships with a dislocated shoulder and dislocated it once back around 1993 I believe. He can't catch a break. I hope he can pull it together and come back.

patrick w.

12-22-2005, 11:09 AM

12/22/05

BW- 171.5 (holiday cookies :) )

well, because of the Subway workers strike I had to walk to the gym (a little over 2 miles there). It wasn't bad though since it is a little warmer today (30 degrees).

This workout sucked so bad! I felt weak today and everything felt akward. Maybe not getting to train properly because of the strike on tuesdaty had something to do with it? At any rate, this workout was awful.

active warm up

snatch
2 reps x 8 sets
1 rep x 3 sets

I had misses in there to which I am erally pissed about. I hate missing in training. That really set a bad tone for the rest of the session. I decided to go light on my cleans and work the form. I was not happy.

clean and jerk
2 reps 4 sets
1 rep x 6 sets

all really short rest intervals today

speed front squats
RU= 45sec
2 reps x 6 sets

good mornings
5 reps x 3 sets

overhand grip pull ups (varying width each set)
RI= 30sec
5 reps x 6 sets

sit ups
25 reps x 3 sets

stretch

This workout was not worthy of an inspirational video since it was quit depressing. :mad:

Mike Westerling

12-22-2005, 11:59 AM

I'm sure theres a good one right around the corner. The sun'll come out tomorow........
-Mike

patrick w.

12-22-2005, 01:20 PM

I'm sure theres a good one right around the corner. The sun'll come out tomorow........
-Mike

thanks Mike. you are right. Everyday can't be a championship day (even if I really want it to be). I was just hoping to have a good workout todaye before I leave to go home to Cleveland tomorrow morning for Christmas weeked. Oh well. I will train there (but not olympic lifts) I will train my lifts next tues.

I am going to write out a solid program for the new year.

Jay Hagadorn

12-22-2005, 02:52 PM

P-

How often do you switch your regimine up as far as programs?

patrick w.

12-22-2005, 03:00 PM

P-

How often do you switch your regimine up as far as programs?

jay,

usually a mesocycle for me lasts about 4-5 weeks.

patrick w.

12-24-2005, 03:35 AM

Happy Holiday's everyone!

Off to the gym I go and then I have to meet some friends after that to go to the Browns/Steelers game at 1pm. Even though the Browns are having a less the stellar year there is nothing better then catching a game in the dawg pound (woof! woof!) Go Browns!!!

Hope everyone has a great holiday weekend.

-patrick

patrick w.

12-24-2005, 07:11 AM

12/24/05

BW- ?? (don't have a scale at my parents to weight myself on. Around 170 I am sure as I am really consistent and haven't started my holiday eating until after this workout.)

Went in a goffed around since this gym doesn't have bumpers or anything like that. JUst did general stuff. My right knee is a bit banged up and hurtin'. I think I twisted it coming out of the hole of a snatch or a clean a week or two ago. Will take it easy this week in preparatin=on for my new program starting in Jan.

Went light today. Lets see, what did I do.....

Push Press

Although it isn't much weight to the mosters here on this forum. In a normal comercial gym I feel like I am pretty strong compared to most. I like going to these types of gyms and seeing the bench monkeys sit there and do set upon set upon set, fighting their way through with 225. Their reactions are pretty funny when a guy of my size (since most of them are bigger then me....heck, who isn't bigger then me!) starts putting weight overhead. I did 4 sets of 2 with 225. It was light.

Barbell step ups

RDLs (hook grip. clean grip width)

face pulls
square beam pull ups

rotator cuff work:
ext. rotation
cuban press
DB scaption raises

lots of stretching (I love the tough guys at the gym that laugh at me while I go through sretching and mobility work and then they turn around and complain about their nagging hip or back pain.)

and that is all she wrote.

Mike Westerling

12-24-2005, 07:27 AM

Judging by your pic you are pretty jacked for a "little" guy of 170 (not that there's anything wrong with that). I wish I had your push press bro. Mine sucks-lol!!!!!!!
-Mike

patrick w.

12-24-2005, 07:29 AM

Judging by your pic you are pretty jacked for a "little" guy of 170 (not that there's anything wrong with that). I wish I had your push press bro. Mine sucks-lol!!!!!!!
-Mike

that pictue I was 190lbs. That was right before I dieted down to 170 to get into the 77kg class. I am thinking about trying to get back up to around 180-185 again. I like my weight there as I am still fast and quick.

Mike Westerling

12-24-2005, 07:30 AM

...hope Santa's good to you!
-Mike

patrick w.

12-24-2005, 07:54 AM

...hope Santa's good to you!
-Mike

Santa will deliver if the Cleveland Browns can snatch a win from the Steelers today. I am pumped!

Paul Neuhaus

12-24-2005, 10:34 AM

And Santa will be good to me if the Colts beat the Seahawks today (to help the Bears), and the Bears STOMP the Packers tomorrow!

patrick w.

12-24-2005, 01:27 PM

Jay Hagadorn

12-26-2005, 01:27 PM

P-

I was away from my computer the last couple days, just wanted to wish you a blessed Christmas and Happy New Year!

Paul Neuhaus

12-26-2005, 01:59 PM

lol.....Well, we left after the 3rd quarter. The game was an embarrasment to Brown's football. It was like they didn't even show up to play. If you are going to loose at least make it a close game!!

Merry Christmas Paul.
I watched the re-cap on ESPN of the Brown's game. Dude, that must have been depressing. Hope you had a good Christmas, otherwise!

patrick w.

12-26-2005, 08:50 PM

I watched the re-cap on ESPN of the Brown's game. Dude, that must have been depressing. Hope you had a good Christmas, otherwise!

lol...it was awful! My buddy and I were sitting 15 rows off the field to the left of the dawg pound. I lost my voice yelling, witness two fights and tons of drunk people screaming...lol. Then, in the third quarter (they didn't show this on TV) some drunk dude runs out on to the field, jumping the wall in the dawg pound. it doesn't stop their either. He decideds in his drunk state that it would be a good idea to charge at one of the Steelers Defensive Ends....LMAO....He bum rushes this dude and the player picked him up and body slammed him and held him on the ground until the cops arrested him...hahaha.

patrick w.

12-26-2005, 08:51 PM

P-

I was away from my computer the last couple days, just wanted to wish you a blessed Christmas and Happy New Year!

thanks Jay.

Paul Neuhaus

12-26-2005, 10:11 PM

Then, in the third quarter (they didn't show this on TV) some drunk dude runs out on to the field, jumping the wall in the dawg pound. it doesn't stop their either. He decideds in his drunk state that it would be a good idea to charge at one of the Steelers Defensive Ends....LMAO....He bum rushes this dude and the player picked him up and body slammed him and held him on the ground until the cops arrested him...hahaha.
WHAT?!?!?!?! I would LOVE to have seen that on ESPN!! Chris Berman would have been all over that!!

I can just see it now... They show the replay of the drunk running out onto the field and, just as the D-lineman hits him, Chris lets out his pattented "WHOOP"!!

patrick w.

12-27-2005, 12:44 PM

Unloading week

yesterday I went to the gym and goofed around. I did....

1 arm single leg Db snatches up to 50lbs for sets of 3 in each arm

1 arm DB push presses.

single leg bent over DB row (bi-lateral rowing)

pull ups

today

10/27/05

BW- 174.3 (holiday weight gain!! LMAO)

light workout. Preparing for next weeks new program:

12" box squat for speed
rest interval= 60sec
8 sets x 2 reps

incline DB press
RI= 45sec
3 sets x 8 reps

support row (angled grip)
RI= 30sec
3 sets x 10 reps

BB shrug
RI= 45sec
3 sets x 8 reps

walking lunges
RI= 30sec
2 sets x 50 reps

prone horizontal abduction with external rotation
2 sets x 30 reps

stretch

This week will be more easy workouts and lots of planning for the upcoming weeks. I am putting together my new program. Still deciding on if I want to put my Olympic lifts to once a week and then build up to two days and then three days from there.....or, do snatch one day and clean and jerk the next. Deciding what kind of periodization I want to use and what sort of things I want to focus on. Lots of planning....

todays, inspirational video....

Zhang Gouzheng, a 69kg lifter from China, doing a 187.5kg clean and jerk to take gold in athens! Man this guy is fast. He says that his hobby is bodybuilding. I wonder how he trains in the offseason?

Bad ass (http://www.irongame.com/videos/20050630/ZhangGuozheng2003AthensGames187.5kg413lbC&J69kg152lb.mpg)

patrick w.

12-29-2005, 01:12 PM

12/29/05

BW- 175

Still taking it easy this week. No olympic lifts and no upper body work. My left trap has been really bothering me for a long time and it is just pissing me off. I don't know if it is a pulled trap or a rotator cuff or what but it sucks. I will see if the pain goes away by next week so that I can get back to doing some olympic lifts. I will probably have to drop the violume of my jerks and snatchs since they seem to wreak the most havok on the shoulder.

here was todays workout. another lights one.....

trap bar deadlift
RI= 60sec
8 reps x 3 sets

good mornings
RI= 30sec
15 reps x 3 sets

lateral lunge
RI= 30sec
20 total reps (on each side) x 1 sets
16 reps x 2 sets

45 degree hypers
RI= 60sec
tempo= 3/3/1
12 reps x 3 sets

yikes...tempo restrictions on hypers make my back scream! (in a good way)

bike- 10min.

pretty depressed about the trap. If I have do give up olmypic lifting I don't know what I will do. I NEED to have something to compete in otherwise I get pretty down.

Jay O'Neill

12-29-2005, 01:37 PM

patrick w.

12-29-2005, 01:57 PM

Hey Patrick have you done th eice and Ibuprofen thing at all. A good Ice massage as well as 800mg Ibu three times a dya(with food) should help ya. ALso mineral Ice works well... I have been using the Veteranarian Absorbine gel for horses that Mike Westerling and Paul Neuhaus were discussing awhile back... I love it. Let me know how you are doin!
Jay

yea, I have just started the ice and naproxen (should I switch to Ibuprofen?) yesterday. Never used mineral ice before or the veteranarian stuff. I have icey/hot...maybe I should throw that on? My orthopedic surgeon (I happen to train one of the best for the shoulder) tells me he thinks that my problem is in my trap/neck and not my shoulder but we haven't done an MRI or anything.

Maybe I can go to a chiropacter for the neck? I have never gone to a chiro and to be honest I am a bit scared of someone cracking my neck since you are dealing with the hole ball of wax there!

Jay O'Neill

12-29-2005, 02:29 PM

yea, I have just started the ice and naproxen (should I switch to Ibuprofen?) yesterday. Never used mineral ice before or the veteranarian stuff. I have icey/hot...maybe I should throw that on? My orthopedic surgeon (I happen to train one of the best for the shoulder) tells me he thinks that my problem is in my trap/neck and not my shoulder but we haven't done an MRI or anything.

Maybe I can go to a chiropacter for the neck? I have never gone to a chiro and to be honest I am a bit scared of someone cracking my neck since you are dealing with the hole ball of wax there!

I would recommend Physical therapy before I Chiropractic. You already have a good opinion from and orthopedic surgeon that it is more then likely a Trap issue... which is better news then of it were your shoulder.
Stick with the Naprosen approx 500mg twice a day and ICE approx 20minutes 2-3 times a day. Seehow that works... I never likd Icy hot that much. You can get the Absorbine Horse Linament for 8-9 dollars at Petsmart. Or Mineral Ice at any drug store or grocery store.

patrick w.

12-29-2005, 02:32 PM

I would recommend Physical therapy before I Chiropractic. You already have a good opinion from and orthopedic surgeon that it is more then likely a Trap issue... which is better news then of it were your shoulder.
Stick with the Naprosen approx 500mg twice a day and ICE approx 20minutes 2-3 times a day. Seehow that works... I never likd Icy hot that much. You can get the Absorbine Horse Linament for 8-9 dollars at Petsmart. Or Mineral Ice at any drug store or grocery store.

Is mineral Ice similiar to ice/hot? just a gel? What don't you like about icey/hot.

I know that cracking can mean anything and isn't really bad unless it hurts but I can crack my neck and left shoulder pretty much 1 out of every 3 times I move it.

I don't know what the pain is. I suppose I need an MRI. I just always figure that if I am getting stronger I haven't torn anything. But who the hells knows anymore. I hate having injuries.

Jay O'Neill

12-29-2005, 02:37 PM

Always had better results from the Mineral ICE and now the Horse linament.
Biofreeze is good one as well, but my Physical therapis gets that for me.
I think your problem is more of a muscular one and no related to your spine...
An MRI will not be that valuable right now. We use them to check on Abnormalities with the discs and the nerve roots to see if there is and bulging or impingement.

patrick w.

12-29-2005, 02:43 PM

patrick w.

12-31-2005, 12:47 PM

12/31/05

BW- 172.5

Last day of my unloading week. again, I layed off of upper body to let my trap relax. The gym was out of biofreeze but the girl gave me three little individual packets that I used. Other then that I have been icing, taking Alieve and using Icey/hot. Something about ice/hot....it really makes me feel good. I don't know if it is the intense burn or the delicious peppermint. Anyway, next week I will go back to an upper/lower routine using undulating periodization for my assistance lifts and some sort of loading scheme for my main lifts that increases volume over a 4 week period. I will put together the program tomorrow and post it. I wont do olympic lifts for the first week (maybe the second week) and no overhead pressing so that i can let the trap heal the best it can. I will then put them back in when I feel like I am ready. I will do plyo's to work my explosive lower body strength in the meantime to take the place of the o-lifts.

here was todays light workout.

warm up
3x's through, no rest
a) glute bridge- 20 reps
b) double leg hip crossover- 10 reps
c) lunge- 10 reps on each leg

Body weight jump squat
RI= 60sec
10 reps x 2 sets

split stance jump squat
RI= 60sec
10 reps x 2 sets

2 foot box jump
RI= 60sec
10 reps x 3 sets

Barbell Split squat
RI= 60sec
8 reps x 3 sets

seated leg curl
RI= 30sec
12 reps x 3 sets

grip work

stretch

I will post up my new goals when I post up my new routine (complete with explanation on the periodizatio and why I did what for those that want to know those types of things....If anyone is even interested. :shrug:).

HAPPY NEW YEAR EVERYONE!

patrick w.

01-01-2006, 12:43 PM

Welcome to 2006!

I finished putting together a 6 week training program for myself. I don't know that I will start it right away since I want to take another week to let the trap heal up. It is starting to feel better with the ice, naproxen and icey/hot. I don't know how many days straight I can take naproxen though because I am not sure if there is any side effects of ulcers?

I will do something similiar this week to the routine except I wont lift overhead and I wont do any olympic lifts. I will instead, just work on finding where I want to be for some of the exercises so I can plan my working weights out. I will do more plyos in place of my olympic lifts to work on explosiveness.

Some goals:
1) get bigger. I used to be walking around at 190-200lbs (5'5") and about 12% BF. i want to get back up there. I would like to be leaner at that weight though. I plan on following a cyclical type protocol for my weight gain....bulk for a few weeks.....cut calories for a few weeks and then bulk again. Even if I have to compete at a heavier BW in olympic lifting. I don't care. I jsut want to get bigger again and hopefully that will lead to getting stronger.

2) compete in more olympic lifting meets and maybe find something else to compete in like a deadlift meet, or maybe a LW strongman contest (even though I have no way to train implements). I have only been olympic lifting seriously since last June. I used to do cleans just goofing around but not with great form. I never really did snatches since I started last june. I originally got into the sport because I wanted to do a light weight strongman contest and though it would be a good addition to training. I joined an olympic team with a freind and we start to compete so i thought it was fun so I stuck with it and lost some weight to compete at a lower weight class. my freind and I got pretty angry with the coach of the team so we left. Now, I am am thinking I would like to try a LW strongman contest eventually. I defenitly love olympic lifting and want to keep going with it though. It is a great sport!

3) get stronger.

4) train like a machine.

The program.....

An upper/lower split, 4 times a week, spread out over 3 different workouts for both upper body and lower body so there is even greater rotation of exercises then my traditional upper/lower programs which are only 2 differet workouts for both upper and lower bodies. Special attention is payed to warm up and cool down. There are main lifts every day which have a loading scheme that increases each time I do them, while the rest interval stays the same. This will help increase the my work capacity. The assistance lifts are for the most part based on an undulating periodization model where they cycle through three different rep ranges over 3 training worouts. Accept for a few assistance lifts that are more strength based, still using a looped loading scheme, they will have lower rep ranges to keep them in a more strength base.

If I think of anything to add or take away or change through out the workouts I will change it.

Any questions? Any suggestions?

here is it.....

Workout split:

Day 1- upper
Day 2- lower
Day 3- off
Day 4- upper
Day 5- lower
Day 6 and 7- off

3 day set up for both upper and lower body. Workouts rotate:

Week 1:
Workout 1- upper 1
Workout 2- lower 1
Workout 3- upper 2
Workout 4- lower 2

Week 2:
Workout 1- upper 3
Workout 2- lower 3
Workout 3- upper 1
Workout 4- lower 1

Week 3:
Workout 1- upper 2
Workout 2- lower 2
Workout 3- upper 3
Workout 4- lower 3

Week 4:
Workout 1- upper 1
Workout 2- lower 1
Workout 3- upper 2
Workout 4- lower 2

Week 5:
Workout 1- upper 3
Workout 2- lower 3
Workout 3- upper 1
Workout 4- lower 1

Week 6:
Workout 1- upper 2
Workout 2- lower 2
Workout 3- upper 3
Workout 4- lower 3

Upper body workout 1

Warm up:
Arm circles
Shoulder shrugs
Shoulder circles
Neck circles
Warm up sets with first exercise

Main lifts:
CG bench press
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Cable row
Workout 1- RI= 60sec- 8 reps x 3 sets
Workout 2- RI= 90sec- 5 reps x 3 sets
Workout 3- RI= 45 sec- 10 reps x 3 sets
Workout 4- RI= repeat workout 1

Assistance work:
Assistance work loading:
Workout 1- RI= 30sec- 12 reps x 3 sets
Workout 2- RI= 45sec- 8 reps x 3 sets
Workout 3- RI= 60sec- 6 reps x 3 sets
Workout 4- repeat workout 1

Reverse peck deck
DB scaption raises
Barbell Curls

Core:
Cable reverse chops
Kneeling cable crunch

Cool down:
External shoulder rotation
Lying shoulder horizontal abduction
Stretch

Upper body workout 2:

Warm up:
Arm circles
Shoulder shrugs
Shoulder circles
Neck circles
Warm up sets with first exercise

Main lifts:
Alternating Standing DB press (one arm locked out per rep)
Workout 1- RI= 45 sec- 10 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 90sec- 5 reps x 3 sets
Workout 4- RI= repeat workout 1

Chin ups
Workout 1- RI= 45 sec- 10 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 90sec- 5 reps x 3 sets
Workout 4- RI= repeat workout 1

Assistance lifts:
Assistance work loading:
Workout 1- RI= 45sec- 8 reps x 3 sets
Workout 2- RI= 60sec- 6 reps x 3 sets
Workout 3- RI= 30sec- 12 reps x 3 sets
Workout 4- RI= repeat workout 1

Single leg bent over DB row
Triceps pressdown

Core:
Decline lying leg raises
bicycles

Cool down:
Db Cuban press
Stability ball YTA
Stretch

Upper Body workout 3:

Warm up:
Arm circles
Shoulder shrugs
Shoulder circles
Neck circles
Warm up sets with first exercise

Main lifts:
Plyo-push ups (up to platform)
RI= 90sec
Workout 1- 6 reps x 3 sets
Workout 2- 8 reps x 3 sets
Workout 3- 8 reps x 4 sets
Workout 4- 10 reps x 4 sets

Bent over Barbell Row
RI= 90sec
Workout 1 - 4 reps x 3 sets
Workout 2- 4 reps x 4 sets
Workout 3- 5 reps x 4 sets
Workout 4- 6 reps x 4 sets

Assistance work:
Assistance work loading:
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

BB shoulder press
WG Pull down
DB hammer curl

Core:
Cable rotation w/back leg triple extension
Weighted sit ups

Cool down:
Stability ball prone Cuban press
Side lying DB abduction

Lower Body Workout 1:

Warm ups:
Single leg glute bridge on stability ball
Hamstring marches
Arm circles
BW squats

Plyos:
Jump squat
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Single leg side lateral hops
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Main lifts:
Snatch
RI= 120sec
Workout 1 - 2 reps x 5 sets
Workout 2- 2 reps x 6 sets
Workout 3- 3 reps x 5 sets
Workout 4- 3 reps x 6 sets

Assistance work:

Front squat
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Snatch grip RDL
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

Cool down:
Stretch

Lower Body workout 2:

Warm ups:
Double leg hip crossover
Inverted hamstring
Arm circles
BW squats

Plyos:
Box jump
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Double leg bounding
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Main Lifts:
Clean and jerk (last rep only)
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Assistance lifts:

BB back squat
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Good morning
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

Cool down:
Stretch

Lower Body workout 3:

Warm ups:
Single leg hip crossover
30 sec plank
standing hip circles
Arm circles
BW squats

Plyos:
Tansverse hops
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Split stance scissor jumps
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Main lifts:
Hang snatch
RI= 90sec
Workout 1- 1 rep x 4 sets
Workout 2- 2 reps x 4 sets
Workout 3- 2 reps x 5 sets
Workout 4- 2 reps x 6 sets

Hang clean and jerk last rep
RI= 90sec
Workout 1- 1 rep x 4 sets
Workout 2- 2 reps x 4 sets
Workout 3- 2 reps x 5 sets
Workout 4- 2 reps x 6 sets

Assistance work:
Deadlift-
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Step up
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

Cool down:
Stretch

SBaier

01-01-2006, 05:34 PM

Wow Patrick... that may be the longest post ever! But, great layout on the program... good luck in 2006!

patrick w.

01-01-2006, 05:40 PM

Wow Patrick... that may be the longest post ever! But, great layout on the program... good luck in 2006!

thanks...lol. i was going to try and attach it but I couldn't attach a word document for some reason.

I lay the workouts out so that people can see what I am doing and hopefully give some advice. So don't be shy.

patrick w.

01-02-2006, 12:01 PM

1/2/05

BW- 172.5

did some lifting to establish a baseline to kind of know where to start when I begin my program next week since i haven't done a lot of these lifts in a long time.

warm up
circut- 20 reps of each exercise x 4 sets
arm circles
shoulder circles
neck circles

CG bench press
RI= 90sec
worked up to a single. First time bench pressing since last june!!! it felt great. I may never do regular grip benhc press since it sometimes wreacks havock on my shoulder. I like CG benching though. My best CG bench was 310 for a single when I was 190lbs.

CG cable row
RI= 60sec
10 reps x 4 sets

reverse peck deck
RI= 30sec
15 reps x 2 sets
12 reps x 1 set

Db scaption raises
RI= 30sec
15 reps x 2 sets
12 reps x 1 set

BB curl
RI= 60sec
5 reps x 3 sets

cable reverse chop
RI= 30sec
12 reps x 4 sets (2 on each side)

kneeling rope cable crunch
RI= 30sec
20 reps x 3 sets

cable xternal rotation
15 reps x 3 sets with each shoulder

lying horizontal shoulder abduction
25 reps x 3 sets

stretch

patrick w.

01-02-2006, 04:34 PM

1/02/06

Meals

meal 1
5 egg whites
3 whole eggs
1c oats
multi vitami
green tea

meal 2
detour oatmeal bar (forgot to bring my meal with me to the gym. :mad:)

meal 3 (post workout)
2 scoops whey
1c oats

meal 4
2 turkey burgers
2 pieces 100% whole grain bread
hummus
apple

meal 5
labrada lean body breakfast shake
frozen berries
4 fish caps

meal 6
1.5c 2% cottage cheese
8oz pineapple
3 fish caps

totals
2924 cals
255g protein (35%
307g carbs (40%)
82gfats (25%)

Mike Westerling

01-02-2006, 07:15 PM

Or is this up or down in cal's from your usual? How do you like the fish caps?
-Mike

1/02/06

Meals

meal 1
5 egg whites
3 whole eggs
1c oats
multi vitami
green tea

meal 2
detour oatmeal bar (forgot to bring my meal with me to the gym. :mad:)

meal 3 (post workout)
2 scoops whey
1c oats

meal 4
2 turkey burgers
2 pieces 100% whole grain bread
hummus
apple

meal 5
labrada lean body breakfast shake
frozen berries
4 fish caps

meal 6
1.5c 2% cottage cheese
8oz pineapple
3 fish caps

totals
2924 cals
255g protein (35%
307g carbs (40%)
82gfats (25%)

Jacob Sauter

01-02-2006, 11:27 PM

Fish caps are great.. much better than flax oil. They give you fish burps at first, but they go away. I dont know what P uses, but I use the mega potency ones from Kilosports.

patrick w.

01-03-2006, 02:38 AM

Or is this up or down in cal's from your usual? How do you like the fish caps?
-Mike

this is a pretty normal day of eating for me. Not high at all. I will start to raise my cals slowly over the next few weeks so I don't put on a ton of fat as I would if I just bumped them up there.

the fish caps have no taste and are an easy way for me to get my omega 3's in for the day.

patrick w.

01-03-2006, 10:29 AM

1/3/05

BW- 172

warm ups:
performed as circut- 4x's through
10 reps of each exercise
single leg stability ball glute bridge
hamstring marches
arm circles (front and back)
body weight squats

no olympic lifting this week to rest trap

jump squat
RI= 45sec
10 reps x 3 sets

ice skater barrier jumps
RI= 45sec
10 reps x 3 sets

olympic front squats
RI= 90sec
2 reps x 4 sets

snatch grip RDL
RI= 90sec
5 reps x 4 sets

grip work

strecht
contrast shower

Pyrros Dimas...another gold!!

http://i.cnn.net/si/olympics/2000/weightlifting/news/2000/09/23/dimas_liftgold_ap/lg_dimas_ap-01.jpg

patrick w.

01-03-2006, 11:34 AM

1/3/06

planned meals for the day:

meal 1
5 whites
3 whole
1oz feta
salsa
4 slices 100% whole grain bread

meal 2
2 turkey burgers
8oz sweet potato
broccoli

meal 3 (post workout)
2 scoops whey
1c oats

meal 4
8oz 93% lean ground beef
3oz organic whole wheat pasta w/milled flax seed
romaine salad
1/2tbsp macademian nut oil
2 fish caps

meal 5
labrada lean body MRP
2 fish caps

meal 6
1.5c 2% cottage cheese
8oz pineapple

totals
3150cals
290g protein
294g carbs
92g fat

(not enough carbs today. :mad: )

patrick w.

01-04-2006, 07:58 AM

1/4/05

BW- 172

flexability training-

SMF
yoga

picked up some ZMA today. I haven't used it in awhile. I like taking it before bed. I find it helps me sleep better and I recover quicker from my workouts. Whether it is placebo or not doesn't matter to me as much as the fact that I feel better when I take it.

dave barron

01-04-2006, 08:19 AM

patrick w.

01-04-2006, 08:42 AM

I'm curious about ZMA - is it supposed to increase testosterone? I've heard good things about all three ingredients, I suppose I should actually get around to trying it.
Hey Pat, been meaning to ask you where you train. I've been lifting down at 24/7 on 14th street, but would like to find a place with bumper plates. Thanks!

yea, I don't know about the supposed increase in test. It is a tough call. it isn't what you take, it is what you can absorb and whether or not you are absorbing enough of the Zinc from this supplement to see that rise I don't know.

yea, I know 24/7 on 14th. I thought they had a platform? i could be wrong though.

There are a few gyms in town with platforms (but they are expensive to train at). There is peak performance (mid town onthe west side) and there is velocity (upper east side).

For awhile I was training out in Long Island at Hard to Hold in Franklin square but I don't have time to make it out there anymore.

I am a trainer at Equinox (very posh foo foo gym but a great place to make money as a trainer because the clients have some serious loot). One of their gyms in mid-town has a platform and bumper plates and no one uses it so I usually catch a subway down there and train. It is free since I work for the company so that is cool. The membership is $140/month for general public so that is not cool.

I don't know how serious you are about olympic lifting but if you really want to persue it as a sport, Artie Dreshler (author of weightlifting encyclopedia and US record holder in the clean and press) runs a team out of Lost Battalion Hall in Rego Park Queens, about a 15-20min subway ride out on the N train. It is easy to get to. They have bumpers and platforms there. But, you would only be able to train there if you were seriously training for olympic lifting. If you are just looking to add the lifts to your training for strongman I don't know how keen he would be on letting you come down and train (since he owns the equiptment, he unlocks it 3 times a week to coach the guys on the team so i don't know that he would let you just come down and take a platform up. but he is a relaly cool guy so maybe he would be down for it.). he is a really amazing coach though and a totaly nice guy.

dave barron

01-04-2006, 09:01 AM

patrick w.

01-04-2006, 09:08 AM

I've been to Velocity, and went out and trained at LBH a few years ago - but you're right, I'm really just looking to train for throwing. It would be nice to get good at the O lifts, but for what I'm after I think I'm better off doing hang pulls and catching the weight. Oh well...
Let me know if you want to get together some time to train, could always use the motivation!
dwbarron@gmail.com

Do they have a platform at 24/7?

I agree with you about doing the hang cleans. Really, if you are looking to improve in throwing you want to improve your rate of force development. Pulling from the hang eliminates that first pull so you are forced to apply a great amount of power in a short distance to get the weight up into the racked position.

Where do you train your throwing at?

dave barron

01-04-2006, 09:24 AM

patrick w.

01-04-2006, 09:31 AM

No rack - I just use straps and catch the weight on the way down. I'm sure it's making me stronger in all kinds of weird places. Unfortunately I don't have a good place to practice in the city - I try and throw when I visit my parents in Connecticut, and do drills and footwork and plyos in the gym.

why no rack position?

if you are doing stuff from the hang you just need space, not neccessarily bumper plates (unless you are looking to max out and need to dump the weight if you miss the lift. but maxing out on cleans isn't something that you would need to do since you are looking to work on power).

it sucks that there isn't a gym that is cheap that has the proper equiptment to do this on.

what does your technique look like?

patrick w.

01-04-2006, 12:07 PM

1/4/05

food

meals 1
5 whites
3 whole
1oz feta
salsa
1c oats

meal 2
8oz 93% ground beef
2 slices 100% whole grain bread
1.5tbsp hummus
apple
3 fish caps

meal 3
6oz shrip
red, green, yellow peppers,
1tbsp coconut oil
10oz sweetpotato

meal 4
5.5oz whole wheat pasta with milled flax
6oz chicken
3 fish caps

meal 5
labrada lean body MRP

meal 6
1.5c 2% cottage cheese
8oz pineapple

totals:
3366 cals
284g protein
363g carbs
90g fats

dave barron

01-05-2006, 09:26 AM

patrick w.

01-05-2006, 09:28 AM

Sorry, meant to say no platfrom - I do in fact rack my pulls.
My technique looks kind of like Pyrros Dimas', but only if he's drunk and in a body cast from the neck down. I got a video camera for Christmas, I'll try and post a vid so you can fall down laughing.

they are tough lifts.

my training program is pretty structured so it is tough to train with anyone.

What days do you train though? I may be able to get down there (if I get some down time from my anoying clients) and bum around and give you some technique tips so you can get the best out of your cleans.

dave barron

01-05-2006, 01:30 PM

patrick w.

01-05-2006, 04:35 PM

Once again, that would be platFORM. Geez, can you believe I went to law school? :BB:
I'm pretty free these days as I'm job hunting and studying for the bar exam, so whenever you have some free time and feel like getting together would be great.

well, just let me know what days you train on and I will try and free up sometime. I am a trainer so this is a really busy time for me (resolutioners).

Good luck on the bar exam.....your spelling could be a problem once you start working for a law firm. :LOL:

patrick w.

01-05-2006, 04:40 PM

1/05/06

BW- 172...ugh, can't wait until I start getting back to normal weight. :(

food:

meal 1
2 scoops designer whey
banana
frozen fruit
1c oats
3 fish caps

meal 2
2 turkey burgers
2 slices of 100% whole grain bread
1tbsp hummus
romaine

meal 3
5 egg whites
3 whole eggs
1oz feta
salsa
3/4c oats
apple

meal 4
2 of Ivonne's (my girlfriend) homemade protein bars

meal 5
6oz chicken
yellow, red, green peppers
3 slices of 100% whole grain bread
1.5tbsp hummus
3 fish oil

meal 6
labrada lean body MRP

meal 7
1.5c cottage cheese
8oz pineapple

totals:
3326 cals
303g protein
326g carbs
96g fat

need to eat more calories. Could use more carbs.

patrick w.

01-06-2006, 10:54 AM

1/6/06

BW- 172.4lbs

warm up
performed as circut- 20 reps per exercise x 3 sets
arm circles (front and back)
shoulder shrugs
shoulder circles (front and back)
neck rolls (10 to each side)

standing alternating overhead DB press (alt. one arm locked out over head per rep)
RI= 60sec
10 reps x 1
8 reps x 1
6 reps x 1

weighted chin ups
RI= 45sec
10 reps x 1
6 reps x 1
5 reps x 1

single leg bent over DB bilateral rows
RI= 45 sec
8 reps x 4 sets

triceps pressdown
RI= 45sec
8 reps x 3 sets

DB cuban press- 20 reps x 2
stability ball YTA- 12 reps x 2

decline lying leg raises- 20 reps x 2
bicycles- 50reps x 2

stretch.

felt pretty good today. See some things I need to change around to make my program work better so I will adjust them when I start the program next week.

Something for inspiration.....

Rezezadeh- 280kg front squat x 2 reps- looks easy. Maybe he is just warming up?

animal! (http://irongame.com/videos/other/HosseinRezazadeh280kg617lbfrontsquat.avi)

Paul Neuhaus

01-06-2006, 11:24 AM

single leg bent over DB bilateral rows

DB cuban press- 20 reps x 2

And people get confused when looking at some of my exercises HAHAHA!

Can you explain what these are?

patrick w.

01-06-2006, 06:16 PM

1/6/06

food

meal 1
6oz chicken
1c oats
1tbsp natty pb
banana
3 fish caps

meal 2
labrada MRP

meal 3
2 turkey burgers
2 slices of 100% whole grain bread
1tbsp hummus
apple

meal 4
2 scoops designer whey
1c oats

meal 5
5 egg whites
3 whole eggs
1oz feta
salsa
4 slices of 100% whole grain bread

meal 6
2 of ivonne's homemade protein bars

meal 7
1 ostrich burger
1 beef burger

totals
4123 cals
351g protien
404g carbs
128g fat

patrick w.

01-06-2006, 06:20 PM

And people get confused when looking at some of my exercises HAHAHA!

Can you explain what these are?

Okay, the bent over DB row is like a bent over DB row (both arms at the same time) but on one leg.

a cuban press is an external rotator exercises.

here is a link...

http://www.netfit.co.uk/sho4.htm

Jay O'Neill

01-06-2006, 06:31 PM

Patrick you have some very solid posts!
thanks for the time and effort you put in to them. I enjoy reading them!

patrick w.

01-06-2006, 06:41 PM

Patrick you have some very solid posts!
thanks for the time and effort you put in to them. I enjoy reading them!

thanks Jay. I appreciate you taking the time to read them and giving your feedback and help on health and training related issues.

Paul Neuhaus

01-06-2006, 09:46 PM

a cuban press is an external rotator exercises.

here is a link...

http://www.netfit.co.uk/sho4.htm
OK...I got it. I think it's goofy that it's called a "press", though. It looks more like a modified "front raise" to me.

Oh well, we'll still call it a "cuban press". After all, french fries aren't French!!

By the way, I think you should put that banner back across the bottom of your avatar. It looks almost like you have no pants on!! :LOL:

patrick w.

01-07-2006, 05:10 AM

By the way, I think you should put that banner back across the bottom of your avatar. It looks almost like you have no pants on!! :LOL:

that's okay. it leaves the ladies something to dream about....yeah! hahaahha :LOL:

cuban presses are great for the external rotators. Take some light weight and go for high reps 15-20 (since the external rotators are such small muscle) and give them a shot. Your shoulder health depends on it! :)

patrick w.

01-07-2006, 05:20 AM

well.....

I just got an entry form for an olympic meet in febuary. I have been training around some injuries and letting myself heal up and not training heavy for the past month or so. I don't know that I want to just jump into competition unprepared but at the same time I love to compete and want to do it as much as possible. Should I pass on this meet and work myself up for the next one? What do you guys think?

Paul Neuhaus

01-07-2006, 06:13 AM

patrick w.

01-07-2006, 06:18 AM

I think you should do it for the experience. In Strongman, everyone told me do just keep doing contests, and that will make you better in a shorter period of time than if you just wait. My first contest was a ProAm (highest level of competition in NAS) on August 20, 2005. But, I only started squatting and DLing in March 2005 and Strongman training in April 2005.

But, it was still a good experience for me. I made a few mistakes that I learned from. Just 1 month later, I competed in another contest. I still made a few mistakes, but not the same ones I made at the first contest.

And, I think the best part of all is that you'll go into this contest and hit some huge PRs.

yea, that is the thing. I don't want to go in there and start trying to hit PRs since i haven't been training heavy. I am just getting back to training heavy with my new program next week so that would give me only 4 weeks to prepare for the meet. My new program is more geered towards me putting on size and getting bigger so it would be a step back to beat myself up with a competition. I am just thinking I may want to sit it out and keep training to get bigger (and stronger) so that when I go to compeition next time I can really hit some PRs. Olympic lifting is different then strongman in that there really is no experience to be gained from competition. Unless you are totally new to it and have never lifted infront of a crowd or judges. In strongman you have to be ready for different events, different implements, differnet variables. In o-lifting the variables don't change, there is the bar, the plates, the platform and you. It is always the same.

Also, my old coach is putting on the meet and I friggin' cant stand him and I know if I show up he is going to want me to lift for his team and I don't want to represent him ever because he is an asshat.

patrick w.

01-07-2006, 12:34 PM

1/7/06

bw- 171.6......the more I eat the more weight I loose. :(

last light workout before monday when I start my program. today I felt awesoem! My neck felt great so I even did some light hang cleans. I am really happy. Can't wait for monday!

warm up
performed as circut
10 reps x 4 sets
double leg hip crossover
inverted hamstring
arm circles
BW squat

box jumps
RI= 45sec
10 reps x 2 sets

double leg forward jumps (think standing long jump)
IR= 45sec
10 reps x 2 sets

light hang clean (from mid thigh) Jerk the last rep
RI= 90sec
2 reps x 6 sets

back squat
RI= 90sec for warm up sets
1 rep x 4 sets
RI= 60sec for work sets
1 rep x 4 sets

good mornings
RI= 60sec
6 reps x 3 sets

grip work

stretch

Mike Westerling

01-07-2006, 01:04 PM

I look forward to reading about your new program.
-Mike

patrick w.

01-08-2006, 12:10 PM

thanks mike, glad to have you along for the ride!

1/8/05

BW- 174 (some weight gain after last nights outback steakhouse feast!)

yoga

patrick w.

01-09-2006, 11:41 AM

1/9/05

BW- 173.4

warm up
circut- 10 reps x 4 sets
arm circles
shoulder shrugs
shoulder circles
neck circles

CG bench press
RI= 90sec
2 reps x 6 sets

cable row
RI= 90sec
4 reps x 3 sets

high incline DB press
RI= 90sec
6 reps x 3 sets

NG pulldown
RI= 90sec
6 reps x 3 sets

BB curl
RI= 90sec
6 reps x 3 sets

lying horizontal shoulder abduction
30 reps x 2 sets

shoulder ext. rotation
20 reps x 2 sets

cable reverse chops
RI= 30sec
12 reps x 2 sets on each side

kneeling rope cable crunches
RI= 30sec
20 reps x 2 sets

stretch

good workout. felt strong.

patrick w.

01-11-2006, 12:14 PM

1/11/06

BW- 174 (starting to finally thicken up again. I can't wait to be up around 190 again)

Went to the Chiropractor yesterday for some active release on my left trap. It felt good and I feel much better. He really worked out the kinks in my neck (and there were a lot). I am going next week also.

Went to train today first day back doing snatches in 2 weeks. Felt not so good. My trap felt great and my pulls were good and everything was going overhead. But, I couldn't get my timing down adn I couldn't punch it out adn stabalize my catches overhead? I was getting really pissed off. Weight felt light off the floor and overhead it was up there but I just missed it. Not happy. Maybe it is because I hadn't done them for 2 weeks and I am rusty or maybe because I am a little sore from the ART yesterday....

warm up
cirtuit- 10 reps each exercise x 4 sets
single leg stability ball glute bridge
hamstring marches
arm circles
BW squats

plyos

jump squats
RI= 45sec
10 reps x 2 sets

alternating leg side to side lateral hops
RI= 45sec
10 reps x 2 sets

snatch
RI= 120sec
1 rep x 5 sets

front squat
RI= 90sec
2 reps x 5 sets

snatch grip RDL
RI= 30sec
12 reps x 3 sets

grip work

stretch

Mike Westerling

01-11-2006, 12:59 PM

...don't let it get you down bro! Your just rusty and forgot what the weights feel like! When ever I come back to a technical lift I haven't done in some time I think "I'll go light" then I do and it feels heavy and awkward and I'm pissed! Happens to my clients all the time too. We just forget how much energy it takes to move 200lbs (or whatever weight it is). The last time we did it we were used to moving more so it was easy and our timeing was great cause we'd been practicing then we come back and we're rusty and forget we still need to put a little oomph into it. Next time just get pissed off like your going for a max and someone is using your platform to do curls! Go at it like it's a limit attempt that you may not get and see what happens. Happens to me on the stones all the time. I pick up the cute little 116 lber to warm up with and think "man that's heavy" then by the end of the workout I'm loading the 300 easy! :BB:
-Mike

patrick w.

01-11-2006, 01:26 PM

patrick w.

01-13-2006, 10:30 AM

1/13/06

BW- `74

had a great workout today. the fact that my snatching was so bad on wed. just ate me up yesterday so I was really fired up to get in the gym today and redeem myself.

active warm up

Standing BB overhead press (strict press)
RI= 90sec
2 reps x 6 sets

worked on my strict press today. I worked on speed and getting the bar off the shoulders fast. I haven't strict pressed in a long time since I had been doing more push press and jerks for the past few months. It felt great. I did the first four sets with 175 for doubles and the last two sets with 180. I wassurprised at how light it felt and how fast I was moving it considering I haven't done the press in awhile. We shall see how long it will take me to get back up to 220 strict press.

chin up
RI= 90sec
4 reps x 3 sets

stablity ball bench press
RI= 60sec
8 reps x 4 sets

single leg DB bilateral bent over row
RI= 60sec
8 reps x 4 sets

triceps pressdown
RI= 60sec
8 reps x 4 sets

DB cuban presses
stability ball YTA

decline leg raises
bicycles

stretch

patrick w.

01-14-2006, 02:28 PM

1/14/05

BW- 174 (started creatine today so weight will probably start going up)

dynamic warm up circut

plyos
double leg forward jumps
RI= 45sec
10 reps x 2 sets

box jump (24" box)
RI= 45sec
10 reps x 2 sets

workout

I don't know what it was. Maybe the ART is helping, I don't know. My cleans felt great today. I was really in the groove and for the first time in a long time I had a really explosive shrug working for me. I didn't max out today since I am jsut getting back into the o-lifts after a week and a half break. I worked up to a really easy 240lb clean and jerk. No problem. I will max out in about 2 weeks or so.

clean and jerk
RI= 120sec
1 rep x 5 sets

back squat
RI= 90sec
2 reps x 5 sets

ugh, squating after cleans sucks

good mornings
RI= 60sec
8 reps x 4 sets

grip work

stretch

time for my saturday trip to outback steakhouse to eat lots of food and watch football!

Jay Hagadorn

01-14-2006, 06:02 PM

1/14/05

time for my saturday trip to outback steakhouse to eat lots of food and watch football!

The most important part of a workout :LOL:
Keep up the good work P...

patrick w.

01-14-2006, 06:07 PM

The most important part of a workout :LOL:
Keep up the good work P...

haha, yes it was.

How is the resolutioner's business big Jay?

How is training for AZ going?

When are you going to be coming back here and updating things more frequently? Still on the post new years rush?

Jay O'Neill

01-14-2006, 06:08 PM

Lookin good Patrick. Nice Clean and Jerk! What is your goal for Max on that?

patrick w.

01-14-2006, 06:14 PM

Lookin good Patrick. Nice Clean and Jerk! What is your goal for Max on that?

Jay, I don't know. I mean, I would eventually like to get up to a solid 150kg clean and jerk (330lbs). I don't know what my current max is right now though. My form is the problem. I am pretty much as good from the hang position as I am from the floor because I used to train like a powerlifter for so long and deadlift a lot. So, everything feels really light off the floor to me and I come off the ground to fast which sometimes leads to me pulling sloppy through the scoop adn transition into my second pull, causing me to get off balance and loose the bar out front. I have been working on it with light weights though to really get it down. I have only been seriously olympic lifting since last june when a friend talked me into joining the team he was on.

Jay Hagadorn

01-14-2006, 06:35 PM

haha, yes it was.

How is the resolutioner's business big Jay?

How is training for AZ going?

When are you going to be coming back here and updating things more frequently? Still on the post new years rush?

P-
Resolutioners are still coming in. We also hired a marketing company to do direct mail and sell. I am doing most of the free consultation/program set ups. This gives me ten sessions per day+teaching the aerobics class+being the janitor :disgust: Don't forget janitorial if you ever do your own thing.

I don't have any implements to train strongman events with. Some of the AZ events are technical, which poses a challenge. I AM NOT driving 1,200 miles to go get my butt kicked though! I had my lower back go out this week...hopefully by next week it's a little stronger. It's just all part of the challenge, right?

Hopefully I'll be back in full swing by Feb. I just wanted to let you know I've been checking your journal when I get a chance. Keep it up bro'.

patrick w.

01-14-2006, 06:59 PM

P-
Resolutioners are still coming in. We also hired a marketing company to do direct mail and sell. I am doing most of the free consultation/program set ups. This gives me ten sessions per day+teaching the aerobics class+being the janitor :disgust: Don't forget janitorial if you ever do your own thing.

I don't have any implements to train strongman events with. Some of the AZ events are technical, which poses a challenge. I AM NOT driving 1,200 miles to go get my butt kicked though! I had my lower back go out this week...hopefully by next week it's a little stronger. It's just all part of the challenge, right?

Hopefully I'll be back in full swing by Feb. I just wanted to let you know I've been checking your journal when I get a chance. Keep it up bro'.

good stuff jay. Hang in there and take care of that back.

You may surprise yourself in AZ. You are a strong guy and that usually helps. ;)

patrick w.

01-16-2006, 10:22 AM

1/16/05

BW- 173.8

dynamic warm up circut

plyo depth drop push ups
RI= 60sec
6 reps x 3 sets

Bent over BB row
RI= 90sec
6 reps x 3 sets

standing alternating DB overhead press (alternating arm at lock out each rep)
RI= 30sec
12 reps x 3 sets

ugh....30sec rest, I almost pooped my pants.

WG pulldown
RI= 30sec
12 reps x 3 sets

YUK! another 30sec rest interval. I thought I was going to puke

DB scaption raises
12 reps x 3 sets

side lying DB abdutcion- 15 reps x 2 sets
prone stability ball cuban press- 10 reps x 2 sets

cable trunk rotation- RI= 30sec- 12 reps x 2 sets (each side)
weighted sirups- RI= 30sec- 15 sec x 3 sets

stretch

patrick w.

01-18-2006, 12:41 PM

1/18/05

BW- 174

dynamic warm up circuit

transverse alternating leg hops
RI= 45sec
10 reps on each leg x 2 sets

split stance scissor jumps
RI= 45sec
10 reps x 2 sets

worked from the hang today. Pulled everything from mid thigh.

hang snatch
RI= 90sec
1 rep x 4 sets

hang clean and Jerk
RI= 90sec
1 rep x 4 sets

on the last set I had the bar loaded with 225 to pull it from mid thigh. With 5 more sec. to rest I decided to throw on 5lbs and make it an even 230. Grabed the bar, picked it up off the floor to a standing position and then got ready for my pull. I got nervous for some reason and shortened up my shrug in an effort to dump under the weight quicker. bad idea as this always makes me miss the weight to the front...so...I missed. I got angry at myself. I stood up. steped off the platform and thought about the weight and how light it was for 10sec. I walked up to the bar and just smoked it. 230 from mid thigh like nothing.

deadlift
RI= 90sec
2 reps x 5 sets

step ups (parallel step)
RI= 45sec
12 reps x 3 sets (on each leg)

grip work
stretch

Mike Westerling

01-18-2006, 01:39 PM

....from a miss and smoke it. Nice job! You weigh 1743? WOW have you gained some weight-LOL!
-Mike

patrick w.

01-18-2006, 01:48 PM

....from a miss and smoke it. Nice job! You weigh 1743? WOW have you gained some weight-LOL!
-Mike

lol, creatine. haha

*edit* 174.

patrick w.

01-20-2006, 11:29 AM

1/20/05

BW- 175.2

dynaminc warm up circuit

CG bench press
RI= 90sec
3 reps x 6 sets

cable row
RI= 90sec
4 reps x 5 sets

high incline DB press
RI= 30sec
12 reps x 2 sets
6 reps x 1 set

Blah! Lactic acid was terrible. Out of energy, could only get 6 reps on the last set. Damn 30sec rest intervals.

NG pull down
RI= 30sec
12 reps x 1 set
9 reps x 1 set
9 reps x 1 set

30sec rest intervals cursed me again! I was so beat!!

BB curl
RI= 30sec
12 reps x 3 sets

I almost puked by this point.

external shoulder rotation
lying horizontal shoulder abduction

cable rev. chops
kneeling rope cable crunch

stretch

patrick w.

01-21-2006, 06:19 PM

1/21/05

BW- 175

*awful workout today. was super tired and just beat. Also, was still sore from close grip bench press yesterday. From now on I am going to leave a day between my upper body and olympic lifting days*

warm up circuit.

jump squats
RI= 45sec
3 sets x 10 reps

lateral alternating single leg hops
RI= 45sec
3 sets x 10 reps

snatch
6 sets x 2 reps

absolutly terrible today! Form sucked. I am going to drop the hang snatch work on day three and do full snatches from the floor instead since that is were my snatches get messed up (the transition from the firts to the second pull). I will leave the hang cleans though since my ful clean has benefited from it. I see no benefit or crossover from the hang snatch.

front squats
RI= 90sec
5 sets x 3 reps

snatch grip RDL
RI= 60sec
4 sets x 8 reps

stretch

BLAH....workouts like this make me want to give up snatching and only do clean and jerk and persue some other sport to compete in. :( I drowend my sorrows in pizza and cold stone creamery (it helped a little :) ).

patrick w.

01-23-2006, 12:25 PM

1/23/05

BW- 179.2 (WTF? 3lb weight gain over night? LOL, most be something I ate this weekend....*cough* Cold Stone Creamery *cough*)

Trained upper body today. Felt good. It is nice to do some of these lifts again after not doing them for a while. Unfortunatly my olympic lifts aren't really getting any better but next training cycle I will go back to emphasizing them (or try and emphasize everything...I have some ideas in my head about a program).

warm up

Standing BB press
RI= 90sec
6 sets x 3 reps

Used 180 comfortably for al 6 sets. The weight felt light and only the last set was a bit of a struggle (on the last rep). Felt strong with these. Overhead strength is coming back with quick. I could probably bang out a single with 205 right now judging by how easy this weight was today.

chin ups
RI= 90sec
5 sets x 4 reps

stability ball DB bench press
RI= 90sec
3 sets x 6 reps

90lb DBs were easy peasy for this. I could have possibly gone up to 95 but I don't trust myself getting into position on the ball with them (lol).

single leg DB bilateral bent over row
RI= 90sec
3 sets x 6 reps

triceps pressdown
RI= 90sec
3 sets x 6 reps

cuban presses
stability ball YTAs

decline reverse crunches
bicycles

stretch

patrick w.

01-25-2006, 12:27 PM

1/25/05

BW- 176

dynamic warm up

standing long jump
RI= 45sec
3 sets x 10 reps

box jumps
RI= 45sec
3 sets x 10 reps

clean and jerk (last rep only)
RI= 120sec
5 sets x 2 reps

worked up to 220 for a fairly easy double. I suck at doubles with clean and jerk. I get so winded doing this more than anything else.

back squat
RI= 90sec
5 sets x 3 reps

good mornings to pins
RI= 90sec
3 sets x 6 sets

Took a page out of Paul Neuhaus's book and did these down to pins set at belly button level, paused the weight on the pins and then exploded back. I liked it.

grip work
stretch

patrick w.

01-26-2006, 12:25 PM

1/26/05

BW- 177

warmed up with some inch worms and alligator crawls across the aerobic study floor today.

plyo depth drop push ups
RI= 45sec
6 reps x 4 sets

BB bent over row (strict rows today)
RI= 90sec
6 reps x 4 sets

Alternating Db shoulder press (one arm held at lock out on each rep)
RI= 60sec
8 reps x 3 sets

WG pull down
RI= 60sec
8 reps x 3 sets

DB scaption raises
RI= 60sec
8 reps x 3 sets

external rotator work
abs
strech

Corey DuCharme

01-27-2006, 12:20 PM

Took a page out of Paul Neuhaus's book and did these down to pins set at belly button level, paused the weight on the pins and then exploded back. I liked it.

Haha, looks like I'm not the only one that thought that was a cool idea. They work great, don't they, thanks Paul.

You have some unique workouts posted here Patrick, keep up the good work.

Paul Neuhaus

01-27-2006, 12:26 PM

good mornings to pins
RI= 90sec
3 sets x 6 sets

Took a page out of Paul Neuhaus's book and did these down to pins set at belly button level, paused the weight on the pins and then exploded back. I liked it.

Hey, I just noticed this! I'm glad you like them. I actually picked that one up from Jason Bergmann when I saw him have one of his clients do them. It's great for lower back strength.

patrick w.

01-27-2006, 12:37 PM

Haha, looks like I'm not the only one that thought that was a cool idea. They work great, don't they, thanks Paul.

You have some unique workouts posted here Patrick, keep up the good work.

thanks Corey. I try and do lots of differen things with my training.

Paul, I did like them. I like them better then seated good mornings down to the pins actually. I could really feel these all through the posterior chain. My hammies were screaming after the pause on the pins and then forceful contraction. thanks.

Paul Neuhaus

01-27-2006, 12:50 PM

Paul, I did like them. I like them better then seated good mornings down to the pins actually. I could really feel these all through the posterior chain. My hammies were screaming after the pause on the pins and then forceful contraction. thanks.
Going to naval level is pretty deep, so I do bend my knees very slightly, which somewhat eliminates my hams. I save that for straight leg DL! Just my preference, though.

Mike Westerling

01-27-2006, 03:02 PM

How bout some weights though. Are you progressing? Any PR's? or are you just doggin' it until you go back to oly emphasis? Inquiring minds wanna know... :FF:
-Mike

Paul Neuhaus

01-27-2006, 03:08 PM

How bout some weights though. Are you progressing? Any PR's? or are you just doggin' it until you go back to oly emphasis? Inquiring minds wanna know... :FF:
-Mike

I second that!!

patrick w.

01-27-2006, 03:20 PM

How bout some weights though. Are you progressing? Any PR's? or are you just doggin' it until you go back to oly emphasis? Inquiring minds wanna know... :FF:
-Mike

I listed some weights.

clean and jerk (last rep only)
RI= 120sec
5 sets x 2 reps

worked up to 220 for a fairly easy double. I suck at doubles with clean and jerk. I get so winded doing this more than anything else.

Standing BB press
RI= 90sec
6 sets x 3 reps

Used 180 comfortably for all 6 sets. The weight felt light and only the last set was a bit of a struggle (on the last rep). Felt strong with these. Overhead strength is coming back with quick. I could probably bang out a single with 205 right now judging by how easy this weight was today.

Yea, I am progressing well actually. I feel pretty good. Not dogging it at all. Focusing on growing a little bit more. I have add 7lbs in 3 weeks.

I feel like listing weights is irrelevant unless I have a video to back up my lifts. Also, I am not training to failure right now so I am not pushing for personal records. Rather, I am training under what I would max out at and just working on my power. The next phase of training will have a lot more training to failure (5 set max squats, 1RM cleans, Heavy overhead work, etc..). This phase is just about increasing size and structural integrity of the joints. When I go for 220 on the overhead press I will try and get it on tape for you.

patrick w.

01-28-2006, 02:36 PM

1/28/05

BW- 175.2

Snatches (from the floor)
RI= 90sec
4 sets x 2 reps

for Mike- 175 was an easy easy double. I could do no wrong today. My technique was awesome and I was really in the groove. 175 was an easy squat snatch (since that is what I was working on technique wise) and I could have power snatched it. I was laughing every time I hit my bottom position because the form felt so good today. I was really hitting my positions. I hope I feel this good when I try for max's. Not bad for 90sec rest either.

Hang Cleans (from mid thigh) and Jerks (on last rep only.
RI= 90sec
4 sets x 2 reps

For some reason the weight I can do for doubles is way way lower then my max hang clean?? Maybe I get tired out quicker with these. 90sec rest was pretty tiring. Anyway (for Mike agin :)) worked with 205. It was light and I was just working on my speed into the bottom position. I was moving fast.

deadlifts
RI= 90sec
3 sets x 3 reps
1 set x 2 reps

my back had been bothering me so I decided not to do anything crazy. I cut the 4th set down to two reps and didn't do a 5th set in order to not injure myself.

step ups
RI= 60sec
3 sets x 8 reps

grip work

stretch

patrick w.

01-30-2006, 11:48 AM

1/30/05

BW- 181 (ate a lot yesterday...lol)

dynamic warm up

CG bench press
RI= 90sec
6 sets x 4 reps

cg cable row
RI= 90sec
6 sets x 4 reps

high incline DB press
RI= 60sec
3 sets x 8 reps

wg pulldown
RI= 60sec
3 sets x 8 reps

BB curl
RI= 60sec
3 sets x 8 reps

abs
stretch

Mike Westerling

01-30-2006, 12:03 PM

patrick w.

01-30-2006, 12:15 PM

The only reason I ask about weights is I am trying to get a feel for your progression. If you write 10 sets of 2 every week that doesn't mean anything to me unless it's accompanied by an "up 10lbs" or "up 5%" etc. I know every workout isn't supposed to be a PR or even a ME but I like to see whether you are following some type of progression or staying the same. etc...Anyway, thanks for posting the weights "for me" :)
-Mike

AH....I got ya mike!!! Okay.....here is what I am doing for my main lifts:

For my squats, deadlifts and overheand and CG press I increase in a step wise fashion over the 6 week period, not going to failure in this training program but just working on speed of the repetitions and increasing the volume and work capacity.

So, for example, I'll take my overhead press and start workout 1 with 5 sets x 3 reps. Each workout I am increasing one rep per set but not increasing the weight unless I feel like it is really there (Usually in the last set). If I choose the weight properly then I pretty much should be able to get stronger everytime. I am working on my power out put by trying to move the weight as fast as I can.

For my olympic lifts I increase volume over two weeks and then drop it the thrid week and go for singles. So, for clean and jerks....week 1 was 5 sets x 1 rep up to 240lbs. Week 2 I went with 5 sets x 2 reps but I dropped the intensity down to work on power (220 for 2). Week 3 I will go up to 6 sets x 1 rep and reach above 240lbs. and then week 4 will be 6 sets x 2 reps at a lower intensity.

For my assistance lifts it is just unduating periodization.
week1- 3 sets x 15 reps RI= 30sec
week2- 3 sets x 6 reps RI= 90sec
week3- 4 sets x 8 reps RI= 60sec

I will include weights more often if it helps you out.

I have 2 more weeks with this program and then i drop to two days a week training for a week and then I will do some serious accumulation intensification and really overload myself int he first three weeks of training.

Jay Hagadorn

01-30-2006, 12:15 PM

P-

Good weight gain lately. Maybe you should try shocking your system more often w/ a little "Cold Stone Creamery" and "Outback Steak House" LOL! It seems to be working, matter of fact, I think I'll try that myself.

patrick w.

01-30-2006, 12:17 PM

Paul Neuhaus

01-30-2006, 12:19 PM

patrick w.

01-30-2006, 12:25 PM

My favorite "weight gain" restaurant is Texas Roadhouse.

never been there. I don't think they have that in NYC.

Jay Hagadorn

01-30-2006, 12:49 PM

never been there. I don't think they have that in NYC.

Texas Roadhouse rocks. It's like:

Big oak barrels full of peanuts to eat while you are waiting at the front for a seat. Peanut shells all over the sawdust floors. Steaks and food kinda like the Outback, but a little bigger. Might be a little too midwestern to survive in NYC. Good quality eats...

Paul Neuhaus

01-30-2006, 12:59 PM

Patrick,
If you're ever in a town that has a Texas Roadhouse, you've got to try it. They've got the tenderest and best-flavored steaks I've ever had in a reastaurant. You can damn near cut them with a butter knife, and they melt in your mouth.

And they have the best ribs I've ever had (aside from Big Tony's). The menu shows a list of all the states that they've taken first place in all the rib cook-offs. They fall right off the bone and melt in your mouth.

I think you'd also be surprised at how reasonably priced it is...maybe just a couple bucks more than Outback.

MAN, I'm hungry now!!!

Patrick McGuffin

01-30-2006, 06:03 PM

[QUOTE=Jay Hagadorn]"Cold Stone Creamery", "Outback Steak House" QUOTE]

(Drool) Now I am Hungry!!!! :mad:

patrick w.

02-01-2006, 11:15 AM

1/1/05

BW- 178.6

Kind of crappy workout. This program ends at the end of this week. The next training program is going to be olympic lifting specific.

dynamic warm up

jump squats
RI- 45sec
3 sets x 12 reps

ice skater hops
RI= 45sec
3 sets x 12 reps

snatch
RI= 120sec
175/1
180/1
185/0x4 :(

I don't know why I was missing that (I mean I know but I am angry). It isn't like I haven't snatched that weight before. Was hoping to do much better today. My biggest problem is my timing. The guy that originally tought me the snatch taught me to never power snatch and only do the full movement. He said that power snatches would mess up my ability to get to the bottom position quickly. Well, that is great but the problem is that my timing once the bar is overhead is all off because I hit the bottom so quick and the bar is still moving to its highest point. It isn;t like I am missing snatches on the pull. I get the bar totally up overhead (like way overhead!!) and then I am already jumping down into the bottom position before the bar has started its downward movement, causing me to miss the lift because I can't fix it overhead since it is still moving so quick. Next phase of training will have more power snatches and power cleans to work on that timing of the shrug and catch.

snatch pulls
185/3sets x 2 reps

was mad so I did some pulls

front squats
RI= 90sec
245/4 reps x 5 sets

snatch grip RDL
RI= 90sec
225/6
225/2 sets x 5 reps (lost feeling in my left thumb....oops.)

power snatch
110/5x2

still mad so I did some light power snatches.

stretch,.

blah.

Patrick McGuffin

02-01-2006, 07:15 PM

Hey look at the bright side of things, at least you are capable of generating the kind of power needed for snatches(unlike alot of people) :)

patrick w.

02-02-2006, 02:44 AM

Hey look at the bright side of things, at least you are capable of generating the kind of power needed for snatches(unlike alot of people) :)

lol...thanks......

....AH...to be young and less cynical. lol

patrick w.

02-02-2006, 12:28 PM

2/2/05

Bw- 180

dynamic warm up

Standing barbell strict press (unless otherwise noted)
RI= 90sec
180/2sets x 4 reps
180/3 reps + 1 push press
180/2 reps + 2 push press
180/2 reps + 2 push press
180/1 rep + 3 push press

I was going for 6 sets of 4 reps on the strict press. Last week I got 6 sets for 3 reps with the same weight. After the first two sets instead of lowering the weight I decided to just push press the remaining reps to make 4 reps each set.

chin ups
RI= 90sec
BW + 55lbs/5x5

stability ball DB bench press
RI= 30sec
70/3sets x 12 reps

LOL....with high reps adn 30sec rest I have to use such light weight it is prety humbling.

single leg bilateral bent over DB row
RI= 30sec
40/3x12 reps

rotator work
abs
stretch

patrick w.

02-04-2006, 04:04 PM

2/4/05

BW- 178.4

pretty tierd today. Sat. is a tough day of working out after waking up early and training people through out the morning.

dynamic warm up

Box jumps
RI= 45sec
3 sets x 12 reps

standing long jump
RI= 45sec
3 sets x 12 reps

clean and jerk
RI= 120sec
225/2 sets x 1 rep
235/1
245/1 (so easy)
250/2 sets x 0 reps.....UGH! Both times the bar was on my shoulder and slipped off. It was a little out in front of me on my second pull (poor technique) and I was able to bring it back and get it on my shoulders but it slipped off....couldn't bring it in close enough. Damn. It wasn't heavy though. Pretty happy since i was tired and I did some difficult plyos before it.

light power cleans
185/2x2
135/2x2

decided to throw those in.

back squat
grip work

Corey DuCharme

02-05-2006, 04:01 PM

patrick w.

02-05-2006, 07:56 PM

Dang, I still love the diversity of your workouts! Box jumps and standing long jumps are effective plyos that I would never think to do. Your C&J problem is only form related, not strength, so it will not be a problem. What kind of grip stuff did you do?

yes, my clean and jerk problem is really form related!! I can pull the weight and pop it up so that it is a good few inches above my chest when I am in the bottom position. it was just out infront on my pull. the next phase of training I will go back to intense olympic lifting and fix the technique flaw. Also, if you like my workouts now stay tuned because I will start my linear and lateral speed and agility training soon too. Thanks.

Grip stuff.....ironmind grippers.....I only have the #1 so I do it for reps or timed holds. I also do Barbell suitcase holds for time. Static BB holds...all that crap.

Corey DuCharme

02-06-2006, 03:47 AM

Thanks for the reply, looking forward to your workouts getting crazier.

As far as grip work: all that crap. Says it all. LOL :D

patrick w.

02-07-2006, 11:38 AM

2/7/05

BW- 178

Unloading week- Day 1

low intensity; low volume

dynamic warm up

Power snatch
110/2x3 reps
125/3

power clean and press
165/3x2reps

snatch pull
165/3x3
clean pull
165/3x3

pendellay row
165/5
185/5
205/5
225/5
245/5

WG pull up
BW/20

BB suitcase static holds
135/22sec (left); 37 sec (right)

two hand staic BB hold (hook grip)
315/47sec

stretch

patrick w.

02-09-2006, 12:16 PM

2/9/05

BW- 178.8

Unloading Week- day 2

nice and easy.

dynamic warm up

snatch complex
3 reps for each exercise; no rest between exercises until the end. 2min rest before starting over.

110 x 3 sets

power snatch
behind neck snatch grip jerk
hang snatch
bent over snatch grip row
hang snatch pulls

Db walking lunges
30lb DBs/3 sets x 10 staeps each leg

single leg RDL
10/12 reps each leg
15/12 reps each leg

jump rope
30sec interval : 30sec rest
5 intervals

mellow.

Next tues I start my new routine. I am thinking of training 3 differnet biometers on differnt day like this:

tues-strength
thurs-power
sat- endurance

on the inbetween days I will do speed and agility work...

wed- form running and agility
fri- speed and agility (100%)

patrick w.

02-11-2006, 02:38 PM

2/11/05

BW- 179

Unloading week- day 3

last day of unloading week....

clean complex.
155/2.5 sets* x 3 reps per exercise (no rest between exercises)
power clean
push press
hang clean
front squat
pendlay row

*set one was easy. set two was hard but still do able. set three I threw in the towel after the push presses. I was just beat to shit. No energy. I probably could have gotten it actually but the hang cleans would haven't gotten ugly and I don't want to do real stupid lifting just to get the last 3 reps. I can't wait to work on these complexes every week. They are really killing me. I need better endurance and work capacity.

In other news....I applied for a position as the Assistant Strength and conditioning coach for the Arizona Diamondbacks (major league baseball). I was told the position was filled and that they really wanted someone with Major League experience as a strength coach on their resume. But, they had an intership (paid) at their triple A team in Tucson. I told them I was interested and he said he would call me back later this week. He said they don't usually hire personal trainers (because they feel they are meatheads) but my resume looked okay and I played ball in high school so that was a plus. It would be good for me to get some major league experience. Well, just found out I didn't get the internship either. How the fuck does one get Major League experience if someone doesn't give it to you?

SBaier

02-11-2006, 09:17 PM

Good luck with internship! I hope you get it.

patrick w.

02-12-2006, 03:34 AM

Good luck with internship! I hope you get it.

no, lol, I didn't get it.

SBaier

02-12-2006, 10:24 AM

I just reread your post, I was confused which job you got and which one you are in the running for... sorry. I need to read slower - sorry you didn't get it!!

patrick w.

02-12-2006, 02:07 PM

I just reread your post, I was confused which job you got and which one you are in the running for... sorry. I need to read slower - sorry you didn't get it!!

lol, no worries. I got something else that I hope will pan out.

patrick w.

02-14-2006, 11:55 AM

2/14/05

BW- 177.4

since last week was really reall light everything felt heavy today. So, I didn't go crazy.

snatch
RI= 120sec
175/3 sets x 1 rep

clean and jerk
RI= 120sec
215/1 x 1 rep
225/2 sets x 1 rep

back squat (performed in clusters of 2)
RI= 120sec between sets
300/3 sets x 10 reps (clusters- 5 sets x 2 reps; RI= 10-15sec between clusters)

superset
RI= 60sec between each exercise
A1) pull up (overhand grip)- BW + 45/4 sets x 5 reps
A2) standing DB overhead press- 70/2 sets x 2 reps; 75/2 sets x 2 reps

the overhead press was easy as hell. the problem is that by the time i get to this point in my workout (and after the pull ups) I am so tired it is hard to get anything in place...cleaning the DBs is a bitch when you are tired.

grip work
stretch

done

patrick w.

02-15-2006, 12:14 PM

2/15/05

BW- 177.2

speed and agility (form and technique day: about 70-80% intensity)

Pre-warm up
tennis ball on the bottom of the feet (platar fascia)
foam roller- ITB, quad, abductors

activation
single leg calf rocking
hip elevation and depression off box
hip rotation
Psoas activation (>90 degree 5 sec. holds in hip ext. off box)
side stationary lunge
lateral band walking
inch worms
walking knee hugs
walking straight leg marches

dynamic warm up
foreward jogging with shoulder circles
high knees
butt kicks
backwards jogging
skipping
lateral shuffle
carioca

running technique
wall run combo (30sec)
dead leg hurdle walks
form sprints

agillity ladder
foreward quick feet
lateral quick feet
icky woods

deceleration
walk to lunge stops
jog to lunge stops

acceleration
single leg start to walk
single leg start to jog

stretch

patrick w.

02-16-2006, 11:53 AM

2/15/05

BW- 175.6 (if I don't watch my diet I start dropping weight)

Still sore a bit.

Dynamic warm up

went light on my o-lifts. worked on power and technique (really worked on technique)

Power snatch; hang power snatch
RI= 45sec
120/3x2 reps
130/2x2 reps

form flet pretty good. speed was good. weight was light.

Power clean (from floor); hang power clean and jerk
RI= 45sec
150/1x2 reps
160/1x2 reps
170/2x2 reps

wieght was light. Form was okay. my power clena form is pretty shotty. I catch a little to much with my knees instead of sitting back a little more. I keep working on it. Jerks were fine. Everythign was fast. weight was light.

snatch high pull
RI= 45sec
110/3x3

worked on shrugging as hard as I could and getting the weight as high as I could.

snatch grip deadlift
RI= 60sec
215/3x10 reps

I have respect for anyone that can snatch grip deadlift heavy. I absolutly suck at holding that position for reps.

superset
RI= 60sec
A1) explosive DB bench press- 85/1x3 reps, 90/3x3 reps
A2) explosive Pendlay Rows- 205/4x3 reps

The gym I was at today only had DBs up to 90lbs. WTF is that?? That sucked. Anyway, just worked on moving everything fast. Should have done these before the snatch grip deadlift but the olympic platform is in the basement of the gym and I didn't want to walk upstairs and then have to come back down (lazy).

some arm bull shi%t

grip work

core

stretch

out

Mike Westerling

02-16-2006, 12:28 PM

...what are Pendlay rows?
-Mike

patrick w.

02-16-2006, 12:33 PM

...what are Pendlay rows?
-Mike

they are a bent over row except on each rep the bar is placed back on the floor. So, you pull from the floor all the way up to your mid section. Dr. Ken calls them power rows.

Mike Westerling

02-16-2006, 12:58 PM

I used to call them stop rows. I thought I invented them-lol! ;)
-Mike

patrick w.

02-17-2006, 11:20 AM

2/15/05

BW- 178

speed and agility (max effort day)

Pre-warm up
tennis ball on the bottom of the feet (platar fascia)
foam roller- ITB, quad, abductors

activation
single leg calf rocking
hip elevation and depression off box
hip rotation
Psoas activation (>90 degree 5 sec. holds in hip ext. off box)
side stationary lunge
lateral band walking
inch worms
walking knee hugs
walking straight leg marches

dynamic warm up
foreward jogging with shoulder circles
high knees
butt kicks
backwards jogging
skipping
lateral shuffle
carioca

running technique
wall run combo (30sec)
dead leg hurdle walks

quick feet drills
front to back two foot line drill
lateral two foot line drill
single leg box drill
alt. leg box drill
lateral single leg box drill
lateral alt. leg box drill

agillity ladder
foreward quick feet
lateral quick feet
icky woods

deceleration
walk to lunge stops
jog to lunge stops

acceleration
single leg start to walk
single leg start to jog

stretch

patrick w.

02-17-2006, 11:20 AM

I used to call them stop rows. I thought I invented them-lol! ;)
-Mike

want me to change the name to make you feel better?

Paul Neuhaus

02-17-2006, 11:28 AM

want me to change the name to make you feel better?
I think "Westerling Rows" has a nice ring to it!

patrick w.

02-17-2006, 11:34 AM

I think "Westerling Rows" has a nice ring to it!

I'll be sure to use that name when i perform the exercise again. :p

patrick w.

02-18-2006, 01:48 PM

2/18/05

BW- 177.2

dynamic warm up

snatch complex:
110/2 sets x 3 reps per exercises without rest (until the last exercise)
120/1 set x 3 reps per exericse without rest
snatch
press unders
hang power snatch
bent over snatch grip row

clean complex
135/3 sets x 3 reps pre exercise without rest (until the last exercise)
clean
push press
good morning
hang power clean

weight was light. endurance was shot! totally tired me out.

Michael Dunson

02-18-2006, 02:20 PM

nice lifting patrick

patrick w.

02-18-2006, 02:28 PM

nice lifting patrick

thanks. I hate endurance day. It friggin' tires me out. my work capacity is getting better though.

Paul Neuhaus

02-18-2006, 02:33 PM

Dang Patrick, that workout looks like it would have a great carry-over to strongman!

When are you gonna convert?!?!?!?!

patrick w.

02-18-2006, 02:34 PM

Dang Patrick, that workout looks like it would have a great carry-over to strongman!

When are you gonna convert?!?!?!?!

I think after I move to AZ this summer. Living in Manhattan doesn't help since I don't have anywere to store or use implements.

Paul Neuhaus

02-18-2006, 02:37 PM

I think after I move to AZ this summer.
There are plenty of guys in AZ to train with. There's a guy named Kevin in AZ, I hear he's pretty good. :rolleyes:

patrick w.

02-18-2006, 02:42 PM

There are plenty of guys in AZ to train with. There's a guy named Kevin in AZ, I hear he's pretty good. :rolleyes:

lol, I am like a super light weight. I don't know that I can hang.

patrick w.

02-21-2006, 10:54 AM

2/21/05

BW- 177.6

had a pretty good workout today. Form felt good and I was catching the bar real tight. was moving faster too. I could have gone and maxed out today but I opted not to instead to just leave the workout feeling good about my technique and bar speed. Eventually I will max out but not for awhile. I just want to keep working on form.

dynamic warm up

snatch
RI= 120sec
170/1
175/1
180/1
185/1

clean and jerk
RI= 120sec
205/1
225/1
235/1
245/1

snatch pull
RI= 60sec
225/4sets x 2 reps

single leg dumbel RDL (one db held in contralateral hand)
RI= 90sec
65/1x5
70/3sets x 5 reps

superset
RI= 60sec between each exercise
A1) bench press- 205/4 sets x 6 reps
A2) bilateral bent over DB row- 80/1x6 reps; 85/3 sets x 6 reps

first time benching with a normal grip in almost 1 year. My arms were prett shot from the snatches and jerks so I couldn't really do much. I can close grip bench press way more then I can with a regular grip.

grip
core
stretch

patrick w.

02-23-2006, 01:35 PM

2/23/05

BW- 178.2

technique and power day. Light weight working on the velocity of the bar.

dynamic warm up

power snatch followed by a hang power snatch
RI= 30sec
130/1x2reps
135/2x2 reps
145/1x2 reps

fast today. technique was better too.

power clean followed by a hang power clean and jerk
RI= 30sec
175/4x2 reps

weight was ligth. bar was moving quick and technique felt great.

DB bulgarian squat
RI= 45sec
45/3x10 reps

superset
RI= 45sec between exercises
A1) one arm standing DB press- 75/8,8,7
A2) pulldown- plate#10/10, plate #11/2x10reps

tiring as hell....

stretch

patrick w.

02-24-2006, 11:55 AM

2/24/05

sprints

20sec sprint:40sec rest

Jay O'Neill

02-24-2006, 03:18 PM

Workouts are lookin real strong Patrick...
Keep up the good work.!

patrick w.

02-24-2006, 06:07 PM

Workouts are lookin real strong Patrick...
Keep up the good work.!

thank you Jay. how are your workouts going? Will you be competing soon?

patrick w.

02-25-2006, 02:06 PM

2/25/05

BW- 178.6

work capacity (endurance) day. felt like I aws going to puke.

dynamic warm up

snatch comples
110/3 sets x 5 reps per exercises with out rest until the end of the complex
RI= 60sec
snatch
snatch frip behind the neck jerk
snatch grip bent over row
hang snatch pull
snatch grip RDL

3 sets of that was hell on 60sec. rest. Had to rest about 6-8min before my clean complex.

clean complex
135/2sets x 5 reps per exercise
RI= 60sec
clean
strict overhead press
front squat
clean pull
bent over row

only got 2 of these. After the second one I lied on the floor for awhile gasping for air. After I collected myself I had nothing left for one more.

grip work
core
stretch

patrick w.

02-28-2006, 12:04 PM

2/28/05

BW- 179

lightened the load and volume and worked on hitting solid singles.

dynamic warm up

snatch
RI= 120sec
175/3 sets x 1

clean and jerk
RI- 120sec
225/3 sets x 1

snatch pull
RI= 45sec
225/3x3

front squat
RI= 60sec
265/4 sets x 2 reps

wieght felt lighter and lighter every set.

superset
RI= 45sec between each exercise
a1) push press- 205/2 sets x 3 reps, 225/1 set x 3 reps
a2) chin ups- BW + 65/3 sets x 3 reps

core
stretch

Jay O'Neill

02-28-2006, 12:11 PM

patrick w.

02-28-2006, 12:20 PM

WOrkouts going well... I am planning on the Kansas strongest man in May... will see if scheduling allows. Otherwise things are well. I have slowwed on my Journal ... basically because the Journal section is getting saturated with everyone... so I will start back.

you're going to travel all the way to kansas from washington to compete? there isn't anything in your area to do coming up?

how is the overhead press coming along?

Jay O'Neill

02-28-2006, 12:24 PM

patrick w.

02-28-2006, 12:36 PM

Yes there are... but there are alot of guys that I have met here on the forum that will be there and it would be fun to do a comp with them.

OHP is going well... I topped out at 230 pound strict. It seems that push press suffered abit so I am in porcess of working on that to get form corrected.

Started doing cleans more often now that I have bumper paltes at home and that is going well.

great! How is the clean technique? I am so jealous that you have bumpers. I can't wait to move to AZ and get my own equiptment in a garage. I have been saving up for a good training bar, bumpers and squat stands. I am going to build my own platform too.

patrick w.

03-07-2006, 12:48 PM

3/7/05

BW- 181.2 (ate a lot this weekend! Going to diet a little though just to get within' earshot of the 77kg class again)

Power/technique day

power snatch
RI= 60sec
135/4sets x 2 reos

power clean (no jerk)
RI= 60sec
175/4x2

my power clean sucks ass.

Jerks off the rack
RI= 60sec
225/4x2

light. fast.

stop squats (pause in the hole)
tempo= 1/3/X (eccentric/isometric/concentric)
275/3sets x 5 reps

Isometrics make my blood pressure go through the roof. I was purple by the end of each set.

pulldowns
RI= 45sec
plate#12/3x8

CG seated cable row
RI= 45sec
plate#16/1x8 (to tired by this point in the workout)
plate#13/2x8

grip work
stretch

patrick w.

03-09-2006, 01:28 PM

3/9/05

BW- 180

worked on getting good pulls from the hang today.

I also got some video clips of my olympic lifts. I will post them when they get uploaded, probably later tonight when I get back from work.

dynamic warm up

hang snatch (just above the knee)
RI= 120sec
145/2 sets x 1 rep
155/2 x 1
160/1x1 (PR from above the knee)

hang clean (from above the knee) and Jerk
RI= 120sec
205/2sets x 1 rep
225/2 x 1
230/1x1

I have done 230 before from above the knee. I probably could have gone heavier and set a PR. But, I wanted to hold back since i hit a PR in my first lift and didn't want to burn out.

snatch pull off of rack pins set at mid thigh
RI= 60sec
245/4sets x 3 reps

front squat
RI= 120sec
275/4sets x 2 reps

incline BB bench press
RI= 45sec
185/8,8,6

blah...sucked. Nothing in the tank by this point.

One arm DB row
RI= 45sec
90/3 sets x 8 reps

grip work
stretch

Michael Dunson

03-09-2006, 01:57 PM

nice hangs pat

patrick w.

03-09-2006, 01:59 PM

nice hangs pat

thank you.

hopefully I can upload them. Now it seems like I need an extra cable for my girlfriends digi-cam to get it to work with the computer. I am not to good with this shit at all.

Jay Hagadorn

03-09-2006, 08:23 PM

P-

Lookin' forward to seeing the vids. Great job man...

patrick w.

03-10-2006, 10:53 AM

Okay, here is my lifting from yesterday.

Everything is from the hang (above the knee), just working on getting quicker under the bar and keeping it close.

The weights are:

snatch- 155 and then 160

clean and jerk- 205, 225 and then 230 (actaully 231 because I was mixing kilos and pounds). My squat depth is pretty decent.

me...who else? (http://media.putfile.com/3905)

patrick w.

03-11-2006, 02:08 PM

3/11/05

BW- 177

technique work today.

hang pull, pull, hang snatch (1 rep= two hang snatch pulls and then a snatch)
100/4 sets x 3 reps

i put the two pulls in there to help me work on keeping the bar close and getting more effecient with my pulling.

hang pull, pull, clean and jerk
135/4x3

RDL (overhand hook grip)
315/4 sets x 5 reps

standing DB shoulder press
75/8
65/8
55/8

I could barely get the 75s today!! I was shot by the time I got to this part of the workout....blah.

chin ups
BW/3 sets x 8 reps

stretch
eat
tired

Jay Hagadorn

03-11-2006, 02:33 PM

P-

Great workouts! Your lifts in the vid from a couple days ago looked tight, keep it up...

patrick w.

03-11-2006, 02:35 PM

P-

Great workouts! Your lifts in the vid from a couple days ago looked tight, keep it up...

thanks Jay. my technique needs work......My arms need to relax more, on the clean I need to keep the bar closer and I need to stay on my feet longer on the pull.....If I can fix that the weights will go up pretty quickly. The weight feels light. the form just holds me back.

patrick w.

03-14-2006, 11:18 AM

going to try and do something different with my training. Instead of focusing on a different biometer each day I am going to focus on one per week for my main lifts. Week 1 will be higher volume, less intensity, working on power (focus on speed under the bar and technique). Week 2 will be lower volume more intenisty and more strength oriented.

3/14/05
BW- 176

dynamic warm up

stabalizaion- quadraped hip/arm flexion (contral lateral)- 2 sets x 5 reps per side (w/5 sec hold in extension)

sprint technique- runners arms, sinlge leg sprint biomechanic work- 2 sets x 10 reps per side

plyo- ice skaters; stick the landing- 2 sets x 8 reps per leg

bar warm ups
snatch pulls
90kg/2 sets x 3 reps

this was the first time i decided to start my workout with pulls as a way to warm up for snatches. I will do this on days when I am working on speed. I will do a few sets of pulls at a higher weight then the weight i intend to snatch to help make the bar feel even lighter (and to help drive technique before moving on to the snatch.)

snatch
60kg/8 sets x 2 reps

DB bulgarian squat
RI= 60sec
60lb DBs/3sets x 6 reps

standing overhead press
RI= 60sec
160/6,6,3

wanted 6 reps on every set here. I was way to fatigued to get it on that last set. Needed more rest. The first set felt pretty easy. I could have probably hit an 8RM with it.

pulldown
RI= 60sec
plate#12/6
plate#13/6
plate#14/6

impossible for me to find a weight to work with on this exercise since i rarely ever do it.

rotators
grip work
stretch

Corey DuCharme

03-14-2006, 01:15 PM

Your workouts are crazy precise. I would be thankful to have that much planning and knowledge in any part of my life.

patrick w.

03-14-2006, 06:31 PM

Your workouts are crazy precise. I would be thankful to have that much planning and knowledge in any part of my life.

thanks....lol, i am anal. if you think this is precise you should see some of my clients programs. :BB:

Corey DuCharme

03-14-2006, 08:41 PM

It's obviously paying off for you, keep at it. Have any videos of your OLY lifts you can post up?

patrick w.

03-15-2006, 02:37 AM

It's obviously paying off for you, keep at it. Have any videos of your OLY lifts you can post up?

go back a page or two. I posted some of me working on technique (man is it bad!). I will be posting more now that I figured out how to work the stupid digital camera.

Corey DuCharme

03-15-2006, 06:03 AM

I must have missed that post. Those lifts look clean to me, especially for the weight you're throwing around. I've been wanting to try snatches for a while, so it helps me to watch other people do them.

By the way,

lol, I am like a super light weight. I don't know that I can hang.

Most contests I've seen have a 175lb class that you would do very well in. Besides, I think you could hang just fine up to 231. I'm trying it and I don't lift anywhere near what you do.

patrick w.

03-15-2006, 10:22 AM

I must have missed that post. Those lifts look clean to me, especially for the weight you're throwing around. I've been wanting to try snatches for a while, so it helps me to watch other people do them.

By the way,

Most contests I've seen have a 175lb class that you would do very well in. Besides, I think you could hang just fine up to 231. I'm trying it and I don't lift anywhere near what you do.

thanks. I can really see a lot of technique flaws when I watch those videos. The weight is light. It is pretty conservative as I want to really get my form down. I try and do other things like my pulls heavy to work on my strength and just keep pluggin away at my form.

Snatches are really tough. Probably the most technical thing you can do in the gym. Post a video clip if you give it a shot.

It is only a matter of time before I give it a go at a LW strongman contest. I think it would be fun.

Paul Neuhaus

03-15-2006, 02:31 PM

patrick w.

03-15-2006, 05:26 PM

Patrick,
You really ought to try a contest. We have guys your size competing in the 231s at the Fox Cities Contest.

Also, I think your technique looks great on those oly lifts. But, maybe that's because I'm just plain horrible at PCs!!

thanks paul. i am defenitly going to try one.

oh trust me, it is bad!

I got:

horizontal displacement of the bar because I initiating my pull with my shoulder behind the bar instead of over it. That is causing me to jump foreward to make the lift. this is why when i go for max lifts i am hit or miss, I either loose it foreward or i can wrestle it back and make it. i need to fix that. I need to stay on my feet longer. I am coming off the ground to much and that is causing me to not extend my hips fully on the pull which makes me loose a lot of power. If I get the full extension my cleans will go through the roof. So, I need to only come off the ground as I am about to go under the bar. My arms are to tense and need to relax more. Because they are tense I over pull with my arms....on my cleans you can see it as I never meet the bar one the way down. Instead I pull and keep pulling (with my arms) even as I decend into the bottom position. This results in the weight crashing down onto my shoulder a good few inches or so which makes the recovery a lot harder. And ofcouse...just move FASTER!

lots of things to fix. I am working on it though......possibly more video tomorrow (clean and jerk technique day.

patrick w.

03-16-2006, 12:51 PM

3/16/05

BW= 177.2

technique

dynamic warm up
stabalization- single leg plank- BW/2 x 60sec
plyo= box jump- 2 sets x 8 reps

clean pulls
110kg/2 sets x 5 reps

clean and jerk (speed and technque)
80kg/8 sets x 2 reps

east. fast. form was better today. really tried to focus on a different goal ever 2 sets.

BB step ups
135lbs/3 sets x 5 reps

bench press
225/3sets x 5 reps

first time really benching in awhile. lets see how long it takes me to get back over 300lbs.

BB row
225/3 sets x 5 reps

stretch
eat

patrick w.

03-18-2006, 12:05 PM

3/18/05

BW- ?? (forgot to weigh myself)

dynamic warm up
stabalization- multi-planer hip extensions (5 sec hold in each plane)- 2 sets x 5 reps per plane

snatch grip deadlift
worked up to 355 for a single

I was supposed to front squat next but the racks were all taken up so I did RDLs instead.

RDL
RI= 90sec
225 + med. jump stretch band*/5x5

*I placed one bad over the center of the bar and stood on the ends and did my pulls like that. These felt good. Weight was pretty light. Speed was good.*

incline DB press (high incline)
RI= 90sec
90/3 sets x 8 reps

chin ups
RI= 90sec
BW + 25/8,8,7

didn't have enough for 1 more rep on that last set. I got about 2/3 of the way up (my chin to the bar) but I wont count it because i didn't get over the bar.

rev. peck deck
RI= 30sec
130/2x15

standing DB curls
RI= 30sec
30/15, 12

pressdowns
RI= 30sec
plate#12/2x15

forearm work
done

Jay Hagadorn

03-20-2006, 10:28 PM

P-

How long does it take you to get through a typical session? Your workouts look great...

patrick w.

03-21-2006, 11:29 AM

P-

How long does it take you to get through a typical session? Your workouts look great...

jay thanks. With short rest intervals like that past workout I am done in about 45-50min. When I rest longer my workouts are only about 60-75min (counting warm up and post workout stretching.).

patrick w.

03-21-2006, 11:37 AM

3/21/05

BW- 177.4

had a really great workout today. felt good.

dynamic warm up

stabalization:
quadraped hip/arm extension (contral lateral) 2 sets x 5 reps (6 coutn pause on each rep)
crunches- 2 sets x 20 reps

snatch
80kg/1

felt really light and easy. good groove. I was going to move up to 85kg (my best snatch) but 80 felt so light that I decided to jump to 87.5kg.

87.5kg/1

smoked it! PR! Felt wicked light. Today was the first day that I actually felt like I was hitting my positions and getting good pulls instead of muscling the weight up. This went up no problem and with good speed. Decided to bump it up to 90kg, a weight that I have tried numerous times and have missed.

90kg/2 sets x 0

Missed to reps and called it a day. But, I have to be honest, it felt really light and I just missed them overhead. I couldn't fix the bar into a good position and lost them. I snapped both up from the floor really quick and got them overhead with ease. Just couldn't fix it. I am confident I can get this weight though.

Bottom position overhead squat
135lbs/1 set x 3 reps
185/1 rep
205/1 rep

I saw a guy do these before but he was using chains suspended from the top of the rack (like westside BB lifters do). I had to try them but had no chains so I tried to perform them from the pins in the squat rack. With the chains the bar can move freely overhead as you set up. Off the pins the barbell slides around and is hard to get a comfortable set up on. The risk is greater then the reward so I wont do these again unless I have chains to do them right. I will go with snatch grip behind the neck jerks next time.

endurance work:

standing BB overhead press
RI= 90sec
135/1 set x 15 reps
135/1 set x 9 reps (to tired to get those last 6 reps. Shoulders shot after snatching)

pulldown
RI= 90sec
plate#10/2x15 (super lat pump)

cable rear delt flyes (standing)
RI= 60sec
10/2 sets x20 reps

grip
stretch