800 and beyond

[Phil Stevens]

OK I figure Ill start one, Maybe it will be informative help some people and help me with new eyes suggestions and questions.

Ill save to much background but in short I am a strength coach, national record holding PLer, meat eater, I like women, long walks in the meat and sporting good sections, dark beer, have faced some pretty high end injuries in my life that I dont let limit me as much as possible though at times like now seem to rear there ugly teeth and piss me off but motivates me more.

Currently goals, proceed bringing my deadlift up and to hit 800lbs in competition, get a raw 1900+lb total in the 275 class, start to compete in my first highland games, I have a past in strongman as well.

As far as my training you wont see me doing say classic SS, or classical anything. You will see my own training which over the years I have adapted and evolves from years of experience and what works for me. Which means simply yes you will see some SS, and other of Marks work in my training as well as other great coaches and my own.

Ill kick it off with last weeks training including a crap training session from Saturday next which also had me go through some tests and a diagnosis of dropping the squat out of my coming competition and until further notice as a heavy move until I / we can figure some things out and alleviate major pain from past injuries that leave my body very unique and different from about anyone else

cheers. I look forward to any questions comments and hopefully occasionally getting my balls busted by Mark :)

[Phil Stevens]

Dec 14 09 Bench

battling some injury here as well from a torn rotatar cuff thats acting up and limiting loads right now a bit.
working slow and controlled to let shoulder heal. Nothing really over 80%

Benchin with releasers
(very slow eccentric two controlled presses)
Bar x 10
95 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 2
315 x 2 + 50
315 x 1 + 50 x 3
315 x 1 slow eccentric
315 x 2 presses

Gymnast Ring scap Rows
Body weight x 5 x 11 sets
I liked these a lot

Pin Press half way up
225+ dbl red bands 3x3

Band pull aparts and band curls

that’s It Im going to do a separate day light and slowly work up to get some volume in with perfect presses in the groove.

[Phil Stevens]

*************
DL day Dec 15.09

135 x 3
225 x 3
315 x 2
405 x 1
495 x 1
585 x 1
615 x 1
Felt light and easy today as they should

Rack Mid shin
585 x 1
635 x 3 x 5 I think this was a 50 lb PR for sets and reps last set was damn hard I hate this staring position But great training day not ham string pain

675 x 1 got it but I was cooked after the other volume

Left leg step ups
Ass blaster version 6.2
Abs
All 3 sets

http://www.youtube.com/watch?v=wfVT_Xki864

[Phil Stevens]

**********

Dec 16th bench day #2
Going to slowly work up on this day very slow and controlled

Bench
Warm up
225 x 5 x 5

1 arm cable rows and band pull aparts 8 sets

then torture yoga stuff and jay making me whine like a lil school girl. My hips is hurting on almost a constant basis from all the work were doing, even keeping me up at night but I am assured that thats normal and necessary as we ask the hip to do what it hasnt in years and maybe not done since the accident when I was 7 years old. I have to keep my eye on the big picture.











The Beauty of the human Machine is that we are multi faceted in how we function from head to toe, skin to bone, emotion to muscle. As one system fatigues from work placed on it another pitches in momentarily to take up the slack. Let your exercise choices reflect this natural function of the human body.

***********

Dec 18th 09
Pressing assistance day
Felt weak today but got the work in

Zhealth

Push Press
Up to an easy 120K

Strict press
85k x 5 x 3 sets
Still just doing the slow progress not rushing this add a bit each week

Band pull downs
Orange bands 5 x 10 sets

Lock outs above head against orange bands
Bar x 5
95 x 3 x 2 sets
95 x 5 hard

Band pull aparts 3 sets

Scap depression on dip handles
5 sets

that’s it

[Phil Stevens]

***************

Dec 19th
Squat
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 2 x 2 add wraps on second set
405 x 2
455 x 1
495 x 1
525 x 1

Bottoms up and playing with stances to find something with minimal pain
A lot x only up t 315

Well?? Hmmm? looks the squatting pain and what I kind of expected and for the time being I may be a push pullers as I may not be able to squat the loads I expect of myself without causing major pain in the hip due to the bones and how I am now constructed after being glues and taped back together.

I think I pin pointed when this happened as well I was squatting 550 like nothing like it was everyday and had hit 575 then I added in some extra rep work at the end was going over and using the same loads Troy was squatting for the day and dive bombing in the bottom trying to slowly add mobility and stretch things out, due to how my bones are constructed NOT a good idea I was essentially hammering bones on one another in the bottom, it was good for a week or two then I instantly went from squatting 525 raw no wrpas on any given day and then heavier to 405 being hard and painful, Jay thinks in may be I badly bruised bone or jacked my labrum up.

The reason I was doing it is again squatting is never not painful to me when brought to parallel. Its not hard or doesn’t feel heavy it just hurts like a mother!!! So was hoping by adding a bit of mobility to the hip to take away that pain, in hind sight bad idea and that smaller then now pain while still painful pain may be the best I can hope for with my bone structure.

The hard thing is you cant look at other people or a text book for me. I am not like pretty much any other living person in how I am constructed so it’s a matter of rewriting my own text book, but I guess that’s half the fun I have to finding my and blazing my own path.

We did Craig's the test. We're looking at 45 degrees of retroversion. The head of the femur almost points backwards, where as a regular person points sideways. This is why all the binding and why I hit a wall just about parallel. Its not soft tissue getting tight its what it feels like and bones hitting one another.

I will not stop squatting and already squatted 525lb yesterday. I will for a while be trying top figure a new stance and way I possibly may be able to squat as well as trying to strengthen the left leg which cannot on its own lift my body weight up two stairs when the leg is at a parallel angle, meaning I am squatting 500lb + on nearly one leg.

so for the time being goals have shifted to getting the squat figured out, getting the left leg and hip pain free so I dont lose sleep, getting them stronger so they can at least lift my own body. ... See More

during that continue pushing the deadlift to reach the 800lb mark I want, getting the bench back up and competing, though likely badly LOL, in my first highland games

I aint stopping by any means and still want a 1900lb raw total if I can find a way to squat but I have to find a way my not by any means normal pelvic and hip structure will accept it with only major amounts of pain and not excessive LOL while doing so I will squat loads I am able easy and pain free 400lbs or so for sets and reps controlled what ever doesnt make me cringe and push everything else. try and fix the other stuff

[George Noble]

You are strong :)

[kittenSmash]

Thanks for starting a log here Phil, it's always cool to see how the strong/advanced guys like you train. Also I must say it's nice to see articles from you and Charles Staley in MF. Hopefully it will get more people training right.

[Phil Stevens]

Thank you both.

kitten.... thanks for noticing the M&F stuff as well that publication seems to be taking as turn for the better. I have a few more things Im helping them with currently that we will hope will like you said point people in a bit better direction.

[Phil Stevens]

Dec 21 09 Bench

Just so people here know Im not big on the gadgets, bells and whistles, etc meaning foam, bands and chains etc. Except for two things, For use in injury and to attack a direct weakness. In my case right now, one day a week on pressing youll see a lot of it due to the fact im dealing with both and injury and a huge triceps/lockoput weakness.

slowly upping the loads each week very managable loads making sure nothing hurts, controlled non explosive for now getting that shoulder locked back in place and lots of scar retraction and depression work.

Bench
Full range
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5

Cheese head press
Slow eccentric Long pause
275 x 3
315 x 1
335 x 1
Just made these up today essentially all the cheese head does is make it more comfortable to rest the load on you during the long pause

These were easy as they should be and no real shoulder pain just as they should be

Gymnast Ring Rows
Body weight x 6 x 10 sets


Foam Press with Dbl over red bands
225+ dbl red bands x 5
275+ dbl red bands x 3
225+ dbl red bands x 6

Band pull aparts and curls
3 sets

That’s it not bad felt OK
Just going to try and work on nothing that hurts the shoulder and bringing the triceps strength up on Mondays

http://www.youtube.com/watch?v=Ts9VgWLrSFI

[StLRPh]

Phil,

Have you thought about briefs or powerpants for your hips?

Matt

[Phil Stevens]

Matt-

No they wouldnt do a thing for me as its a bone issue in how I am constructed now after the accident not one of support. No garment is going to change the way the bones bind and grind.

Cheers,

[Phil Stevens]

training =
Load moving truck, 18 hours to Pueblo Colorado in snow. 4 hours sleep then on a plane back to Pheonix now get cleaned up jump in a car and drive to Tucson Arizona for the night then back to here then a couple days and Fly to Kansas.
Merry Christmas :)

[Phil Stevens]

I think I may have to add this to my signature LOL

I dont abuse Drugs but I dont use that as an excuse to be a weak pussy

[Phil Stevens]

Dec 26th 2009 DL day

DL Conventional from floor warm up
135 x 5
225 x 3
315 x 3
405 x 3
495 x 1
585 x 1
615 x 1 easy cheesy

Rack Pull above Knee
675 x 1
705 x 3 x 5sets added 10 lbs from last time (these were a joke)
765 x 1
855 x 1 first one I had to work for

So I tied a PR and after all that other heavy volume so Im very happy with that. if I had checked my PR's prior I would have went for 860 LOL

Push Press
A few at some, was feeling hungry and week

OH press strict
190 x 5 x 3 sets
Just added another 5 lbs and ran with it, pretty easy just keep ging

Left leg band push downs
3 sets of 10

Ass blaster version 6.2
3 sets

http://www.youtube.com/watch?v=40nXxoM44jc

[Phil Stevens]

Dec 28th 09
Bench

Everything went very well added a bit of load to everything again and with less pain Ill keep going up and should be pushing big weight again soon and hopefully pain free

Full range
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5

Cheese head press
Slow eccentric 5 count pause
275 x 3
315 x 1
345 x 1 x 5 PR 10 lbs up from last week

Dynamic Gymnast Ring Rows
Body weight x 6 x 10 sets
then DB rows 50 x 20 x 2 sets

Foam Press with Dbl over red bands
225+ dbl red bands x 3
280+ dbl red bands x 4 PR for reps and load
225+ dbl red bands x 9 pr for reps

Band pull aparts,
curls,
left leg band presses
Crazy ropes 20 reps
3 sets for all

http://www.youtube.com/watch?v=794XKf4FnvM

[Phil Stevens]

Dec 29th 09
Squat

Tired lil beat down but wanted to get the work in prior to leaving tomorrow for 6 days

This is going to be a bit weird for a bit. I am going to be working anything that doesn’t hurt the hip and slowly work my way deeper trying to get a new stance left leg pointed out more and wider, try and go lower each week but what ever doesn’t hurt the hip to the point of having bone pain that keeps me up at night, more rep work and work my rear end more and less rest

Anderson squat pin #8 wide stance few inches above parallel
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
These were harder then they should be but felt OK. My hips have not worked like that in a long time the closer stance didn’t use them as much and is why In have these honkin ass quads now but they cause the hip to bind. Im hoping nice slow work back into these will fix that we will see. I think after a bit I will have to throw some front squatting in again or narrow stance squats at a reasonable load to keep the quad strength up for the DL

20” box squat
315 x 10 x 3 2 minutes rest
These were easy cheesy but that was the plan I will now slowly lower the box and keep the reps and load the same then add load as I can if there are no bad hip reactions

Sled sprints 30 yards
90lbs x 5 sets 1 minutes rest
These were a bit sore on the hips not horrible I will up the sets then the distance slowly

Reverse hyper 3 sets

Left leg press downs 3 sets

Abs 3 sets

That’s it nothing special at all but going to ease back in. Next session will be a heavy DL session in Kansas with one of our sponsored athletes Sam Cox. It will be my last heavy pull from the floor prior to the meet Ill go as high as I can and feels easy.

[Phil Stevens]

OK nice 6 days get away went as planned relaxation, visit family friends eat rest and go see and train with Sam Cox 1 day

Plan was to go from the floor pretty heavy somewhere between 650 and 750 what ever felt good.

Deadlift
135 x ?
225 x ?
315 x ?
405 x 3
495 x 3
585 x 1
635 x 1
675 x 1
700 x 1

Hard but didn’t feel heavy for lifting late in the day with a smooth bar and wearing pants. It was a good pull

Bench 225 x 10 x 4 I think just doing something making sure shoulder didn’t hurt.

Few chins for the hell of it.

that’s it back in the saddle now.

[Phil Stevens]

Bit of a pick up day going to do my controlled pressing Im upping each week and along with that a bit of everything just not to heavy to hit the whole body get back rolling from the break

Lots of foam rolling

Played with squats just bar working hip flexibility man I was sore

Bench
Warm up
225 x 5 x 5


Barbell Hip thrust
Tiny bit

Left leg
One set

That’s it decided to just wait for Saturday to start to train but got to help new lifting partner, Big Jake Sullivan

[Phil Stevens]

latest article

http://phil-stevens.blogspot.com/2010/01/make-fun-your-resolution-for-2010.html

[Phil Stevens]

Friday Jan 8th
Pressing assistance day
First half assed day back training. Feel ran down and sore caught some kind of chest nasal thing in the tundra back in Kansas

Push Press
Worked up to an easy but felt heavy 120K

Strict press
195 x 5 x 3 sets
Still just doing the slow progress not rushing this add a bit each week this wasn’t bad at all shoulder had some nice crunching going on

Band pull downs
Orange bands 5 x 10 sets

Orange band triceps extensions
Some scap depression and curls that’s it

that’s it

[Phil Stevens]

700 Gym pull
dont let anyone tell you wearing long pants and dragging the bar up them doesnt effect your lift. I'm still happy with pulling this while on vacation need to strengthen the glutes Ill get the 750 in 6 weeks in the meet

http://www.youtube.com/watch?v=X34NUg0m7nc&feature=player_embedded

[Phil Stevens]

Saturday
DL day Jan 9th.09

135 x 3
225 x 3
315 x 2
405 x 1
495 x 1
585 x 1
615 x 1
Felt light and easy today as they should

Rack below Knee
585 x 1
635 x 1
675 x 1
705 x 1 x 5
These felt damn hard so didn’t go heavier today need the rest

Sumo DL
225 x 3
315 x 3 x 10 sets
Just trying to work the glutes and work on mobility for my squatting pull my self down its tight but feels safe and productive. Will slowly bump these


Left leg step ups
Ass blaster version 6.2
Abs
All 3 sets

All in all good day My body weight is still down, stepped on the scale down 6 lbs at 261 and battling this damn chest cold thing and a bit to many frosty beverages last night.

http://www.youtube.com/watch?v=BICP8QrSJho

[Phil Stevens]

Jan 11th 2010

Full range
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5

Cheese head press
Slow eccentric 5 count pause
275 x 3
315 x 1
355 x 1 x 5 PR 10 lbs up from last week
Pretty easy shoulder felt good

Dynamic Gymnast Ring Rows
Body weight x 7 x 10 sets

DB rows 50 x 20 x 2sets

Foam Press with Dbl over red bands
225+ dbl red bands x 3
290+ dbl red bands x 5 load and rep PR
225+ dbl red bands x 10 pr for reps

Band pull aparts,
Crazy ropes 25 reps
2 sets for all

1 set of some killer rope triceps exercise with partner resistance it sucked

that’s it an OK day no real pain, im a bit sore but feel good.

[Phil Stevens]

http://www.youtube.com/watch?v=3wvmRpj2HRU (http://www.youtube.com/watch?v=B-ox_adETaA)

this week at the B&B

[Phil Stevens]

Squat Jan 13th
First time ive even tried to squat in over 3 weeks. I generally and very tight and knees / hips ache wanted to get something in

Lots of warm up
no bar,
Bar,
135 and 185 lbs
To boxes of varied height and no boxes, varied stance

Squat
Worked up to an easy and not to painful 405

Speed Squat
8 sets
275 and black bands x 2 x 5 sets
315 x 2 x 3 sets

Front squats
225, 275 and
Up to a not bad 305 x 3

Zerchers
225, 275 and 315 x 4

Reverse hyper

Some were OK many pretty tight and painful but I got some work in going to slowly get back at it and try and get pain free.

[Phil Stevens]

Friday Jan 8th
Pressing assistance day

Push Press
Worked up to a 137kg or 301.4lb push press

Strict press
200 x 5 x 3 sets
Still just doing the slow progress each week this wasn’t bad at all shoulder had some nice crunching going on. Got to love that but not real pain

Neutral grip ladders
Just wanted to work up to 10 so I did sets of
1,2,3,4,5,6,7,8,9,10
Letys see what my shoulder says about those

Orange band OH presses
that’s it
OK day

http://www.youtube.com/watch?v=WujXGk_KGwA

[Phil Stevens]

DL day Jan 16th. 2010
Time to get basic on the DL’s heavy and low volume
Came in with Low back and hams feeling beat up

135 x 3
225 x 3
315 x 2
405 x 1
495 x 1
585 x 1
615 x 1
Not bad heavier then these should have but no big deal

Mid shin (decided to lift in the close stance sumo to give my back a break)
585 x 1
635 x 1
675 x 1
725 x 1
755 x 1 (10 lb PR at this height and smoked it.)
756 x nope got out of position

Sumo DL
315 x 3
365 x 3 x 8 sets
Going to keep progressing this slowly and get lower each week get the flexibility back and work the glutes


Left leg step ups
Ass blaster version 6.2
Abs 3 sets 10
All 3 sets

good day

[George Noble]

What do you think about the difficulty of mid-shin rack pulls compared to pulling off the floor? It seems like a lot of people (me included) think it's actually harder to pick it up from that height.

In any case 755 is huge.

[Phil Stevens]

Mid shin IMO is much harder. Its dependent on the person though. I rely on my speed out of the bottom when my hams are wound up tight so yes me pulling from mid shin and hitting 755 I should be set to break my current full pull record of 725 if I can just get and stay healthy for the 13th of Feb.

Yes starting in that mid portion of the lift is Hell a matter of being patinet and it feels like two days of pulling before the bar moves but once it does its over.

Then again I have people I train, and I used to be, a person that if I can crack it off the floor I can close the lift. Its not that way now. So back then I used to train a lot of deficit work and SLDL's until the floor was my strong point.

[Phil Stevens]

Jan 18th 2010

Bench
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
365 x 1 easy
OK Im healing first time in 8 weeks touching anything remotely heavy full range and got a 365 bench easy no pain. Now just have to stay healthy (the hard part) and get strong

275 x 3

Foam press 315 x 5 x 2


Dynamic Gymnast Ring Rows
+ 40lb vest x 10

rope rows 50 x 20 x 2sets

Triceps work
A LOT x a lot
Its time I am going to hammer the hell out of my triceps every damn Monday no matter what. I have to build these things up it is what holds my pressing back my long arms. Bring on the 20” upper arms 18” triceps 2” biceps.

Did mainly one arm rope push downs I need to do unilateral as the right is much weaker then the left still from the biceps tendon tear and the weeks in a cast.

Hammer curls a few sets

Band pull aparts,
2 sets for all

[Phil Stevens]

http://www.youtube.com/watch?v=gpO7jV4tlus

training clips from this week.

[hbriem]

Thanks, I enjoyed that.

[Phil Stevens]

Thanks Glad you enjoyed it.

[Phil Stevens]

Squat kind of Jan 20 2010

Just trying to figure out what I can do with no pain or minimal. We found that I can get to about 2 inches above parallel with no pain so I am going to work at least 75 % of the time at varied heights above parallel for a while until I figure things out, going to go next week and get Xrays

Anyway just worked box squats at various heights up to a measly 455 x 3 and then 405 x 3 x 4 sets

Then some left glute and left leg work

455 just felt heavy after not having squatted in a while which is sad as it was weeks ago I hit 570, But not help crying over split milk. I have a plan now at least and will get to work.

[Phil Stevens]

Friday Jan 22th
Pressing assistance day

Change it up for a day and do DB’s

DB Strict press
20 x 5
40 x 5
50 x 5
70 x 5
80 x 5
90 x 5
100 x 1
110 x Left 5 right 2
100 x 3
90 x 5
80 x 10
70 x 10
50 x 10
right arm is still so much weaker..

Rope Pull downs with gray band
80+ gray band x 5 x 5sets
80+ gray band x 10 x 2 sets

wide grip pull down
80+ gray band x 20 x 5 sets
Triceps, biceps, face pulls & scap work
5 sets

Triceps, biceps and face pulls = 3 sets

OK day nice change of pace for a day

[Phil Stevens]

DL day Jan 16th. 2010
Time to get basic on the DL’s heavy and low volume

135 x 3
225 x 3
315 x 2
405 x 1
495 x 1
585 x 1
615 x 1
Felt light and easy today as they should

Above knee (pr = 855)
585 x 1
675 x 1
725 x 1
765 x 1
815 x 1
870 x 1 (15 lb PR)
905 x 1 (50 lb PR)
that’s last one was HARD!!!

Sumo DL
315 x 3
405 x 3 x 2sets
Aborted I was shot hungry tired just zapped


Left leg step ups
Ass blaster version 6.2
Abs reps 10
All 2 sets

[Sami]

905, gat daym!

[Phil Stevens]

Thanks, It was from the knee up Not a full pull but none the less a hard damn lift with no belt. By comparing the partial lifts now to whats Ive done in the past in the partials and how they translate to the full lifts Im ready to get recovered and pull 750 from the floor no problem.

[Mr.City]

Wow, that's a nice rack pull. You're almost to your goal!

[KSC]

Phil,

I would be interested to know if you have discovered any sort of predictable pattern in how rack pulls from varying heights translate into your max effort pull from the floor.

Andy

[Phil Stevens]

Phil,

I would be interested to know if you have discovered any sort of predictable pattern in how rack pulls from varying heights translate into your max effort pull from the floor.

Andy

Predictable?? Not as far as like an exact % but I know that if it goes up my deadlift full ranges goes up as well. It didnt used to be that way when my weakness was from the floor but now its the lockout so it does and get the body used to heavy ass weight.

The benefit I find as well is the partials dont beat me up as much either. After reaching about 615 I just found I couldnt recover from pulling full range and heavy each week. Up until then it was simple I went in and lift heavy from the floor once a week and it worked. Or do deficit work to fix my weakness from the floor. After that I had to figure somethign out and rack pull from varied heights was the answer and its been about three years in evolution to what I am doing now and is working.

I pulled a 725 on an 855 from the knees pull and a much lower mid shin pull and near 800 below knee pull. Ive now added a good deal to those lifts Hit 755 easy mid shin which is actually my hardest range, and then this lift I know I am set for 750. The only thing that would stop me from getting it is myself as I'm having a hard time holding my body weight.

I have the inclination in my head that if I can get 1000 from just at the top of the knee Ill get my 800 full rangepull, of course that demands I hit 800 or near that from mid shin. and near 900 below the knee.

Clear as mud huh. I wish I could give an exact % but thats just impossible.

[KSC]

No, that's interesting. I am not a big believer in percentages and wasn't asking for anything that detailed. As a coach and a lifter it is just always fascinating for me to learn about things like this that others have discovered in training.

This past training cycle was the first one where I didn't do any full ROM heavy pulling...everything was from the rack and I wound up PRing my competition Deadlift.

I am trying like hell to move my DL up from the 500's to the 600's and I think that the rack pull is probably the best tool for me to use to break that barrier.

Thanks,

Andy

[Charles Staley]

I sometimes think that you can rely heavily on the squat for strength transfer for DL strength off the floor, and rack pulls for the upper ROM. Never tested this theory though


No, that's interesting. I am not a big believer in percentages and wasn't asking for anything that detailed. As a coach and a lifter it is just always fascinating for me to learn about things like this that others have discovered in training.

This past training cycle was the first one where I didn't do any full ROM heavy pulling...everything was from the rack and I wound up PRing my competition Deadlift.

I am trying like hell to move my DL up from the 500's to the 600's and I think that the rack pull is probably the best tool for me to use to break that barrier.

Thanks,

Andy

[KSC]

Charles,

I think you are probably right. My squat right now sits at 500 and my deadlift at about 515. I feel that with a deep, legit, raw 500 squat my deadlift numbers should be proportionately higher. Since they are not, I think the obvious weakness must be my back and I think the best thing for me to do is to overload my erectors and upperback with some heavy ass rack pulls.

We'll see.

Sorry for hijacking your thread Phil.

[Charles Staley]

Yeah- obviously a squat will not transfer as well as a full DL, but sometimes it's a matter of managing compromise


Charles,

I think you are probably right. My squat right now sits at 500 and my deadlift at about 515. I feel that with a deep, legit, raw 500 squat my deadlift numbers should be proportionately higher. Since they are not, I think the obvious weakness must be my back and I think the best thing for me to do is to overload my erectors and upperback with some heavy ass rack pulls.

We'll see.

Sorry for hijacking your thread Phil.

[hbriem]

Yeah, my deadlift is about the same as yours, KSC (235kg, 518#), but my squat is much, much weaker (175kg,386#). But then, my weak spot is definitely off the floor. I've tried 240kg numerous times and never budged it. I've been good lately though and working my squat hard in an effort to improve the start.

[Phil Stevens]

Got my xray's and looks about like what we expected. Hard to be definative through all the inflammation but looks like hip is bone on bone in the bottom of the socket, no cartiledge left. No wonder it hurts LOL Pretty cool seeing all the old pins and staples and such and the carzy malshaped pelvic bone hadnt seen images of it in 20+ years

diagnosis get back on the NSAIDS regularly. and choose either hip replacement and stop competing or grin and bare it and break records.

Ill choose grin and bare it

[Phil Stevens]

I agree Charles but more so with a narrower squat. many guys use a deep Oly style squat to bring up the bottom end of the DL. I have seen the relation though with my squat as well, the squat will raise the DL but not so much the other way round

[Phil Stevens]

Jan 25th 2010

Bench
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
370 x 1 easy
315 x 6

DB Row Ladders
110lbs x 3,4,5,6,7,8,9,10
rope rows 50 x 20 x 2sets

Triceps work
A LOT x a lot
Hammer curls a few sets
Band pull aparts,

[Phil Stevens]

Squat kind of Jan 27th 2010
Man loaded the NSAID’s to get inflammation down and I woke feeling better then I have in a long while and also slept a straight 6.5 hours which is prob a several year PR for me LOL.

Squat to 19.5 inch Box.
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
465 x 2
485 x 2
495 x 2
These felt OK. Its hard for me to start from that not full squat position as Im actually stronger out of the hole but this causes no pain so Ill progress from here. After the meet coming up Ill move to move volume based training. I cant afford the recovery time right now.

Speed squats against gray bands with Tendo 16inch box
135 + gray x 2 x 8 sets
Some hip pain not horrible

Step ups, 13.5” inch box
60 x 5 x 5

Tons of squats with no shoes with bar, 95 and 135 lbs

Reverse Hyper
left leg 2 sets
Both leg 1 set

Abs

It’s a start

[kittenSmash]

Random question for you Phil. So I just got done listening to you and Charles on todays Iron Radio...how the hell did you manage to cut, and then re-gain that much weight?! That's crazy. I don't plan on trying, just curious how you did it.

[Sami]

Phil, be careful on all the NSAIDs. I'm sure you've heard of the sides, and those may be worth it for you to train hard. I would say try some topical NSAID gel/cream but I think hip inflammation may be too deep for that shit to work. There is a another drug that is sometimes prescribed along with chronic NSAID use that tries to prevent the GI issues associated with NSAID usage, I'll try and dig it up for you.

Keep strong, and I can't wait to listen to the Iron Radio '70s Big episode.

[Phil Stevens]

Friday Jan 29th
Pressing assistance day
feeling a bit week today went minimal rest and just got the work in


Strict press
Bar x 20
40kg x 10
50 x 10
60 x 10
65 x 5
70 x 5
80 x 5
85 x 5
90 x 5
95 x 5

Chins
10 sets 3 reps
1 set 18 reps
Not bad and no pain, I have chinned one time in the past 2-3 months, that’s not bad

Inverted chins
3 sets
these were pretty cool

Press outs
70 x 10
75 x 8 x 2

Triceps, biceps, face pulls & scap work
3 sets

Ok day got the work in

http://www.youtube.com/watch?v=xgij4C6WeHs

[Phil Stevens]

DL day Jan 30th. 2010
Using straps today Got a nice gash in the palm I have to let heal up, just want to work to something kind heavy out of rack and get healed for the meet in two weeks.

135 x 3
225 x 3
315 x 2
405 x 1
495 x 1
585 x 1
615 x 1
Very easy

Below Knee (pr = 775)
585 x 1
675 x 1
725 x 1
765 x 1
785 x 1 PR!
That was a cheap PR and very easy even with a very fatigued back from last week, I hadn’t went fro a PR at this level in about a year. Felt good

Speed DL
Some weight x a few


High Pulls
225 x 5

Throwing practice.
Ill be doing this stuff for two weeks straight after the power meet to get a break from the heavy loads a bit and get ready for my first highland meet but wanted to try some stuff today

Hammer
About 10 throws

Weight over bar
About 10

Fun stuff I can see this as being very addictive. I can also see how dead lifting heavy prior to throwing is not conducive to big throws thought I did pretty good.

[KSC]

What meet are you training for?

[Phil Stevens]

The APF Arizona states, now just doing push pull while I figure the hip out and shoulder healed enough to have an OK press but more important pain free.

[Phil Stevens]

Feb 1st 2010

Bench
Bar x 10
95 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
335 x 1
355 x 1 to heavy

Alternating DB Press
100 x some
90 x some
80 x some

DB rows
Some x some

Rope rows
110lbs x 10 x 10 sets


Triceps work
A LOT x a lot
Hammer curls a few sets

[Phil Stevens]

I can tell Im right where I need to be shit, easy weights, feel like a ton like yesterday. and I generally feel a bit run down and tired. time to get rested and recovered.

[Phil Stevens]

Charles = "Hey Phil I got a great idea, its a day off training and your resting for your meet right?"

Me = "Ahhhh... Yhea whats your Idea?"

Charles = "Lets push my truck 1 mile and see how long it takes, you know it being a day off and all, and time to rest"

Me = "Great Idea count me in.."

we did it, Charles Josh and I and it wasn't as bad as i thought. About onyl thing that happened to me is my calf's were on fire.

[Phil Stevens]

Squat
Deloading but got a bit of work in

Just did sets of 5 on a high box again everything was pretty much pain free and light
Bar x 5
95 x 5
135 x 5
185 x 5
225 x 5
285 x 5
315 x 5
365 x 5
405 x 5

A few light GMS

A few light SSB squats

Few step ups

Whole body still a bit achey. Ill hold off now and lift Saturday and Sunday light at the Starting Strength Seminar Last lifting before the meet.

[Phil Stevens]

Random question for you Phil. So I just got done listening to you and Charles on todays Iron Radio...how the hell did you manage to cut, and then re-gain that much weight?! That's crazy. I don't plan on trying, just curious how you did it.

Sorry didnt notice this until now..
mainly with sodium and water manipulation loading. Then cut that off some well timed hot baths, sweating and spitting. The first 15 came off in less than two hours the rest was not bad I actually finished earlier then I should have. 28 lbs total in 15 hours.

I wrote an article that outlined the whole expereince in 2007 you can find it in the archives on the site.

I dont suggest it to anyone for any reason but possibly making a meet and at their own risk 15 lbs for a 200+ lb person no problem 28 that was a bit excessive. LOL

[Phil Stevens]

Phil, be careful on all the NSAIDs. I'm sure you've heard of the sides, and those may be worth it for you to train hard. I would say try some topical NSAID gel/cream but I think hip inflammation may be too deep for that shit to work. There is a another drug that is sometimes prescribed along with chronic NSAID use that tries to prevent the GI issues associated with NSAID usage, I'll try and dig it up for you.

Keep strong, and I can't wait to listen to the Iron Radio '70s Big episode.


Thanks. I have oddly never had a problem with them but try and go off at times. Not a fan of takign really anything I dont have to BUT when needed Im not against it.

I will tell you one thing I dont buy is the reports that NSAID use slows muscle gain. I can tell you for fact its much more detrimental to muscle and strength gain to not be able to train hard LOL and I dont know to many strong, we talking unusually strong men or women who havent been in their share of them.

its all about taking things for a reason or doing things for a reason not just willy nilly. :)

thanks for the concern

[Phil Stevens]

OK weighed in this morning at 268 an hour after eating in long pants and shoes and stuffing my face all week. just further confirmation for my scheduling three months after these two meets this month to pack in some hypertrophy work and add size to fill out my weight class.

set openers

bench went very conservative due to the rotator cuff injury its day to day not knowing what is going to hurt and whats not. 340 and ill go from there. no real goal I just want to get something a 400 with the shoulder problem would be fine by me.

Deadlift opener 700

then Ill go straight to 750 for a 25 lb meet PR and see what happens from there

cheers.

[JLascek]

Light weights and white lights, Phil.

[Sami]

Thanks. I have oddly never had a problem with them but try and go off at times. Not a fan of takign really anything I dont have to BUT when needed Im not against it.

I will tell you one thing I dont buy is the reports that NSAID use slows muscle gain. I can tell you for fact its much more detrimental to muscle and strength gain to not be able to train hard LOL and I dont know to many strong, we talking unusually strong men or women who havent been in their share of them.

its all about taking things for a reason or doing things for a reason not just willy nilly. :)

thanks for the concern

Yeah I here you. I'm on them off and on due to a degenerative disc. I try to just use them on training days so I can still go hard and then just bare through it on off days. I think it was your show that had someone on talking about how there was a study that showed an increase in muscle/strength in trainees taking NSAIDs in the long term, and I suspect it is to do with the reasons you highlighted.

Anyway, good luck at the meet. To 800 and beyond.

[hbriem]

Good luck to you Phil. Lift well and stay healthy.

[Phil Stevens]

Thanks all only thing left now is to shut up and do it.

[Phil Stevens]

Well things didnt go as planned. It pisses me off a bit but like they say we learn 10 fold from any failure more then we do from success and I havent missed a DL PR in over 3 years. It was time and was very humbling. Its time to get back at it I need to be bigger, faster and stronger and that time begins NOW.

Bench went OK hip was hurting on set up and In was internally rotatetd due to the hip and that heal tocuhed the bench which was a red light. but easy so I made another jump to an easy 365 they had one of the spooter grab my foot and crank my leg out to the side. It hurt like a son of a bitch but I made the lift harder then it should have been due to the pain in the hip which went straight up my back and seized my lower back but i got it. I denied the third to try and heal up for pulling./ got some work done and felt ok Opened with a stupid easy 700 that felt like 495 and went for my planned jump to 750. In hind sight with the injuiry I should have done my usual and went for a 5 lb PR of 730 and smoked it for a 2nd but all indications from training had me smoking 750 and then going for more. It was'nt there and its my fault. I got in my own head wasnt in the right mind set let my head get to me, Rushed it got out of position and I think do to the injury I wasnt able to grind on the lift. Ive never given up on a DL especially one that came off the floor this easy but I knew it wasnt there I couldnt pull on it. It got a bit in fronmt of me and my back yesterday just I wasnt able to grind it out.

None the less great progress. 700 now is easy and I know I have more in me. its just back to the work table to get stronger faster and bigger. and above all healthy so I can express the strenght I have

I want to thank everyone, my training partner, friend etc for all the support. I will not disappoint.

[Phil Stevens]

http://www.youtube.com/watch?v=5_vCBOr7Aks

Man watching the video the morning after thats the easiest start of a heavy DL that I have missed and wasnt able to grind out. Next time. Thanks to JR and the RIP team for another Great meet

[Phil Stevens]

Big Geno setting some PR's and showing everyone how they did it in the 40's

http://www.youtube.com/watch?v=a6P0mHQVmM0

Great work today Gene

[Phil Stevens]

Didnt do much went in the gym and did some DB presses and rows light just get something in I will throw today and tomorrow to start ton get ready for my first full highland games in a week and a half.

[Phil Stevens]

Just getting rolling slow getting ready for training to kick in in a week and a half.

Threw weight over bar x a lot.

Squat to box 315 x 10, 10, 10 and 5

Thats it

[Phil Stevens]

Oh I forgot to mention it. When I was doing the light DB presses monday I figured Id take the 70 and test out the right vs left arm. The right as suspected is still way behind from the biceps tendon tear and then the shoulder tear. Its further behind then I even thought.

I pressed out the DB's to the point the right couldnt go more then was able to hit another 15 easy reps with the left arm. I guess thats why when I push heavy loads it only feels hard on the right arm LOL. Ill be adding a set or two of Just Right arm DB Pressing on pressing days to try and get this slowly worked out.

[Phil Stevens]

WOW OK im getting nice and soft and lost a few lbs but above all Im feeling rested and recovered again. Im starting to get the bug to LIFT again. I am going to a mock full highland meet this morning in my kilt and all. next week Ill ease back into training still staying rested for my first highland games in 8 days, then kick it off hard again Monday rested and ready to roll. for a 12 WEEK volume cycle. Itys time for me to fill out my weight class. I am giving up to much weight to others in my weight class and I think that alone can bring me from top 10 in the nation and national record holder to top 5 or better in time. I need to walk around at a pretty solid 280 instead of 265

[misspelledgeoff]

Wow Phil you are one strong sumbich. How are tall are you by the way?

[Phil Stevens]

Its coming along thanks. :) I got to get stronger I cant believe I missed that 750 which should have been easy.

I am 6' 1" or a bit more. right around there it depends on how heavy I lifted that week LOL. Thats why I need to fill out this class most people my height are 308 or super heavies.

[misspelledgeoff]

How heavy are guys around my height (5'10) in PL competition?

I thinking about doing my first meet in June. I've been training now for a bit over 6 months.

[Phil Stevens]

Boy this spinning and throwing 56 lb weights thing is going to take a lot of practice for someone who has never been into throwing. But I only fell down once LOL

I did OK muscling the heavy stone On the open I threw it 11m meters like 36 feet I think in horrible form and Im not getting a full turn of the hips. the 56lb weight kicked my ass. I was much better at the 28lb weight but this rotational stuff will take time to learn its a whole new sport.

[Phil Stevens]

How heavy are guys around my height (5'10) in PL competition?

I thinking about doing my first meet in June. I've been training now for a bit over 6 months.

They are all over the board youll see anywhere from 181 - super heavy weight, In general someone that tall is 275+ at a very high level. With some outliers of course as always in anysport

[Phil Stevens]

wow you can tell I havent done anything everything felt kind of heavy. just wanted to get some pressing in. Ill start pushing it next week after this highland games.

Bench and rowing

I am going to do the next three months flat backed, meaning benching without my usual big arch. Man that makes for a LONG stroke and is much harder. Bugt I think will mkake me a lot stronger for when I go back to a competition bench

bench ( didnt push it today just wanted to get some reps in)
all these sets x 10 reps + bar, 95,135,185,225 x 3 sets.
275 x 3, 295 x 3

light but just felt heavier then it should. That will work out fast in the first few weeks of hard work

prone ring rows
body weight x 5 x 10 sets

DB press 90lbs x 10 x 1 sets both arms 2 more sets just right arm

cable rows 3 sets 15 reps

[Phil Stevens]

Last week of deloading and last weight training prior to first highland games

Box squat
135,185,225, 275,315 x 5 each
365 x 10,13,12
these were easier then 315 last week

weight over bar x a lot
im getting better at these

Thats it

[Phil Stevens]

I did pretty damn good for my first games aside from breaking a thumb and toe on the second throw.My thumb is nice and swollen, it ended up only effecting the last two events the stone throws couldnt get the thumb on them. We will see today how it effects bench. The toe only really effected the weights for distance trying to drive off that foot. It was actually a reinjury of the same spot I have broken several times and aggravated last weekend

I still got 2nd in one maybe two events which was great for my first time out and since they didn’t put me in the novice class and jumped me right to a strong class of fellas in the B class who have been doing it a few years at the least. But that was good with me and hind sight where I belong and with some training should excel in.

I will do more games, its addicting and I look damn sexy in a kilt. My next one is in May in Presscott

Heavy hammer 67'11'
light hammer 81' something.

56lb WOB 12' missed 13' had height but didn't get it Back enough.

I think 20'3" heavy weight can't recall light weight.

34 I think open stone. Can't recall braemar.

Caber didn't do well loaded it fine technique was crap. Only 3 people turned it. I think thts it lol.

[Phil Stevens]

Monday Mar 1st

Bench OK no goals with broken thumb had to go thumb less with weight on the outside of hand but went ok, just going to play it conservative on the first day back and boost it as I go

Bench long pause no biog arch feet wider
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
345 x 1 easy (m lil painful on hand so stopped
275 x 10,8,6,5,4,2
Not to happy about that as I hit 14 of those a few months back but considering just coming back, the thumb and no arch not bad

Blast strap rows
10 x 3 then sets of 15,13,10
Man ran out of gas fast


2A) Close grip Pin press # 7 about mid way where I start to stick
315 x 3,2,1 man that shit is hard close grip and after that other pressing

2B)DB Rows
70 x 10 x 3 sets started very light, those hurt to hold in the hand with broken thumb not sure if I can DL this week

DB Press (1 set both arm 2 sets just right arm on presses) and band pull aparts
50 x 20, 20, 17
Man my right side is weak

Triceps 40lbs left = 20 and 20, right 16, 14
I wont move up till the right can do the 2 sets 20

Hammer curls 25 x 20, 20
That was hard for the right arm left very easy.

[Phil Stevens]

http://www.teamstaley.com/showthread.php?t=11784http://www.teamstaley.com/showthread.php?t=11784

[Phil Stevens]

Tuesday March 2nd 2010

Throw training

-Light weight for distance
Working on the double spin and foot work getting better

- Open stone
Working on lower body explosion and hip turn
Need a lot of work the minute I get weight in my hands my upper body wants to take over

Hammer = 1 warm up throw and I broke the handle LOL

[Phil Stevens]

Fat Ass to Bad Ass Contest first Voting period 1 is here.
Below will be two polls.
http://www.teamstaley.com/forumdisplay.php?f=314

Please check out the logs and then vote for the person you feel should
stay on from each team. The person from each team that has the least
votes by Saturday morning when Phil comes to work w...ill be out of the
contest leaving 6 total contestants until round two voting in two weeks.

Check the links below to see what the contestants have done


Charles Team = http://www.teamstaley.com/showthread.php?t=14549

Phil's Team
http://www.teamstaley.com/showthread.php?t=14548



If your interested in getting the USP Labs fat burner the contestant
are raving about Albany Strength has a great deal on it.
http://www.albanystrength.com/store/index.php?main_page=product_info&cPath=3&products_id=1247

[Phil Stevens]

Yesterday another session playing tennis for fun and I kicked butt yet again, first set 6games to 1 seconds set 6 games to 0. Fun way to get some activity in

[TartanEagle]

Nice post on your Highlands games experience. Have you guys considered having some competitors on Iron Radio?

[Phil Stevens]

Wed march 3rd 2010

Throw Practice spins
Just worked on the heavy weight spin, and fast foot work. I got markedly better on this in this one session now will have to see if it stuck. I also ordered one of those adjustable weights from legendary strength


Squat, fairly wide to high box (The high box is set to where I have no hip pain from the bones grinding)

Warm ups all x 5 reps =95, 135, 185, 225, 275, 315, 365,
Then

405 x 13, 12, 10

WOW!! That sucked mainly cardio wise and then last set my low back was massively pumped and locked up LOL

Speed squats against black bands
135 + gray x 2 x 5 sets
Easy but there was some hip pain going to depth, just want to try and keep going to depth and up it Very very slow to see if I can get pain free.

Step ups, 13.5” inch box / GM 3 sets 10
60 x 3 sets 10 / 185 x 3 sets 10
Each was pretty do able had to start somewhere very deep GM’s like I used to which man hit my butt hard and then the step ups hard for left leg easy for right but Ill let the weak leg be the limiter, up load next time

Reverse Hyper
3 sets move load up when I Can do 3 sets 10
Up load next time

Abs
Side bends, 3 sets 10

[Phil Stevens]

Nice post on your Highlands games experience. Have you guys considered having some competitors on Iron Radio?

Thanks I am hooked and am gearing up for more, especially now since I have no hip left LOL squatting to depth is out for now But I can do highland.

Ive had the new current women world champ on but your right we should get some others

[Phil Stevens]

This weeks training
http://www.youtube.com/watch?v=5I9uT9A2gAE

[Phil Stevens]

March 5th 2010
OH press
A broken thumb and toe not conducive to putting up big numbers but did what I could without to much pain. Plus just firstt week back

Work up to a heavy push press
These x 5 reps = bar, 95, 135, 185
205 x 1
225 x 1
265 x 1
275 x miss that was stupid
275 x 1 easy grin and bare it called the loads there
225 x 5

Then 1 sets press outs at 135 x 26

Neutral grip Chins
10 sets 3 then one of 15
Im happy with that for a first week back
Add load when I can hit 20

DB OH press
70 x 6,5,5
It was damn hard to hold a DB in the hand with the broken thumb

Wide grip pull downs
150 x 3 sets 20
1 minute rest for above two exercises

That’s it in and out

[Phil Stevens]

DL day
30 minutes weight over bar

Dead Lift = Work on Speed.
Work up to triple have NO clue where its going to be but might as well shoot for a PR right away, and have to use strps for broken thumb.

245 x 3
335 x 3
425 x 2
515 x 1
605 x 1
630 x 3 (5 lb Pr)
635 x 3 (10 lb PR)
Neither of these was horrible felt heavy and slow but video looks much better. Good start

Sumo DL
335 x 3 sets 8
Man those torched my ass

High Pulls
3 sets 5 @ 225

Ass Blaster and abs 2 sets each

Stones load and shoulder.
Man I hadn’t touched a stone in over a year Jake and I just played with the 236 he has never done them but caught right on fun stuff need tacky.

Then push truck 1 mile took us 15 ½ minutes

[hbriem]

Fantastic deadlifting! Congratulations Phil.

[Phil Stevens]

Thanks!!

here is some clips, SaturdayDLing and playing with stone after for first time in a few years going to take time getting used to that again but the learning curve is low, just takes getting used to

http://www.youtube.com/watch?v=H2DhxwmqOrk

[Phil Stevens]

classic
http://www.youtube.com/watch?v=b-sjO-h-iqA

[Phil Stevens]

Monday Mar 7th

Still nursing a broken thumb

Bench long pause no big arch feet wider
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
355 x 1
365 x 1
280 x 11,8,5,6,4,1
Bit of progress the this grip has me using a lot more tricep and shoulder, not as much pec which is what I relay on but that’s good for me

Blast strap rows
10 x 3 then sets of 15,15 13
better


2A) Close grip Pin press # 7 about mid way where I start to stick
315 x 1, 275 x 3, 225 x 5
I was out of gas

2B)DB Rows
80 x 10 x 3 still easy up more next week

Alt DB Press (let right arm be the limiter) and band pull aparts
70x 12, 8, 7

Triceps 40lbs 20, 20 20
I wont move up till the right can do the 2 sets 20

Hammer curls 30 16, 11, -
Had to stop these killed the thumb

I’m not used to this volume at all but felt good no pain I just run out of gas quick.

[Phil Stevens]

March 8th

Throw training.

Stone put and heavy weight for distance

Went OK getting better at hip drive, back was a bit fatigued quickly

[Phil Stevens]

Wed march 10th 2010

Throw Practice spins

Squat, fairly wide to high box (The high box is set to where I have no hip pain from the bones grinding)

Warm ups all x 5 reps =95, 135, 185, 225, 275, 315, 365,
Then

410 x 7 x 5 sets

Everything was feeling heavy so just dropped the rest and went for sets of 7
All went well and did the training in half the time I did last week


Speed squats against black bands using tendo
145 + gray x 2 x 5 sets
Just plugging these in and up it very slow to keep full range of motion stuff in try and ease the hip into it. squat pause in bottom explode. All were over 95% on the tendo no real drop off.

Step ups, 13.5” inch box / GM 3 sets 10
80 x 3 sets 10 / 205 x 3 sets 10


Reverse Hyper
180lbs x 3 sets 10

Abs
Side bends, 3 sets 10

Fast training session, hip then kept me up a LOT last night post training and low back on right side was PUMPED as hell again

[Phil Stevens]

Clips from this weeks training

http://www.youtube.com/watch?v=KsEBitEEg6I

[Phil Stevens]

March 5th 2010
OH press
We had girls Camp all day so I had to abbreviate my training

Chins
10 x 3 during push press
Then 1 set of 17 (PR 1 rep at this bodyweight)

Push press
Bar, 40, 50 70kg x 5 reps
80 and 90kg x 3
100 x 2
110 x 1
120 x 1
130 x 1
140 x 1 (308 lbs an 8 lb push press PR) Nice!!!
Very happy about this everything felt heavy last week the first week back this flew up. Think the triceps are getting stronger

DB OH press
One set each arm let the right be the limiter

that’s it

[Phil Stevens]

Girls Camp Day 1
http://www.youtube.com/watch?v=mv0Z0GFeTII

[Phil Stevens]

DL day
Hurry up and get to Charles and Alex Meet

Dead Lift = Work on Speed.
Work up to triple have NO clue where its going to be but might as well shoot for a PR right away and see what I can do with the thumb its feeling better but not 100%

245 x 3 x 3
335 x 3
425 x 2
515 x 1
605 x 1
620 x 1

Rack pull just below Knee
620 x 3
655 x 3
755 x 3
Man that felt heavy but looking back my 1RM was 775 so in reality that’s not bad at all

I was able to go without straps all the was up to 655 and then that caused pain so called it there for now to not kill the thumb.

Sumo DL
355 x 3 sets 8

Lots of throwing later.

[Phil Stevens]

Girls Camp Day 2, Oly lifting Meet, throwing, massage and BBQ[/URL]

[URL]http://www.youtube.com/watch?v=yo-RJRtdcAE (http://www.youtube.com/watch?v=yo-RJRtdcAE)

[Phil Stevens]

Monday Mar 15th

Bench long pause no big arch feet wider
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
355 x 1
370 x 1
375 x 1 easy
285 x 11,7,6,5,3,2,1
Man hit a wall fast was going on minimal rest this time. The heavier stuff felt good still not used to the thumbless grip at all but feeling better tried going with the thumb but still considerable pain on the broken thumb so went back to thumbless

Blast strap rows
10 x 3 then sets of 15,15 15
Finally Ill add weight now

2A) Close grip Pin press # 7 about mid way where I start to stick
Skipped in I was in a hurry and triceps were fried

2B)DB Rows
90 x 10 x 2sets still easy up more next week

Right arm DB Press and band pull aparts
70x 10 x 2 sets

Few triceps push downs and hammer curls

All in all good day crazy pump which Im not used to. Triceps are so week the load blasts from a pause to about half way and grinds

[Phil Stevens]

OK been away, we drove down to visit Rip and the crew in Wichita Falls. Aside from my ass hurting from the the long drive there and back it was a great time to hang out anf train.

Illl skip some of the training like the Chilain Plyometrics I did and just list the meet and taters

Wednesday
Box squat
415 x 12,12,11
and a push of the prowler

thurs
a few light OH presses, elbows were killing me so I just did OH Lock outs and rolled and did light dling to try and loosen my back up from the drive.

friday
DL
warm up to an easy 620, then was going to go to the rack but was to damn lazy to unload the bar and things were feeling good off the floor so decided to go for a new 3 rep PR but got 4 instead
640 x 4

other then thats lots of eating, talking shop, a few interviews, and plenty of jerking around. Good times we need to get back more often.

[TartanEagle]

friday
DL
warm up to an easy 620...

Jerk;)

Sounds like fun. I can't wait for the interviews to come out.

[Phil Stevens]

Monday Mar 21th

Bench long pause no big arch feet wider
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
355 x 1
370 x 1
375 x 1 easy
290 x 11,8,5,5,4,2
Better, same reps or better and more load

1 and 2 B) Blast strap rows + 20lbs body weight
10 x 3 then sets of 12,12,9


2A) Close grip Pin press # 7 about mid way where I start to stick
275 x 4,3
225 x 6

3A)DB Rows
100 x 10 x 2sets still easy up more next week

3B) Right arm DB Press
80 x 10 x 2 sets easy

Few triceps push downs, hammer curls and band pull aparts

[Phil Stevens]

640 x 4 at Rips this past weekend

http://www.youtube.com/watch?v=a8ECCKy_0-A

[Phil Stevens]

Wed march 24th 2010

Throw Practice spins with 56 lb weight for distance

Squat, fairly wide to high box (The high box is set to where I have no hip pain from the bones grinding)

Warm ups all x 5 reps =95, 135, 185, 225, 275, 315, 365, and 405
Then

420 x 7 x 5 sets
Kept it at 5 sets 7 tonight as my left leg was having one of those days it wasn’t firing. Just tried to make it work on all the reps. Not hard got the work in


Speed squats against black bands using tendo
155 + Blacks x 2 x 5 sets
Just plugging these in and up it very slow to keep full range of motion stuff in try and ease the hip into it. squat pause in bottom explode. All were over 95% on the tendo no real drop off.

Step ups, 18” inch box (just left leg) / GM’s with weight releaseres 3 sets 10
BW x 3 sets 10 / 275 x 3 sets 10


Reverse Hyper
180lbs x 3 sets 10
Easy time to raise load

Abs
Side bends, 3 sets 10

Hammer throw spins

All in all good day, minimal hip pain after.

[JLascek]

640 x 4 at Rips this past weekend

http://www.youtube.com/watch?v=a8ECCKy_0-A

I think it's noteworthy that the plan was to do 3.

Edit: Nevermind, you mentioned it in a previous post.

[Phil Stevens]

Friday March 27th

Decided to pull a day early due to the big meet I have to coach Helene, Gene, Andy and Josh to this weekend. Not fully recovered yet but give it a shot

DL
Worked up to 600 then
600 x 7 or more like 5,1,1
Hit 5 easy then two others after a bit of rest

OH press lock outs from top of head
Bar, 95, 135, 185 x 5
205 x 5 x 2
215 x 5
225 x 5

Chins 2 x 6 sets
Chins paused at dead hang = 11
Man that was harder pausing them for a 1 count at hang dropped my chins by 6


PS.


A huge congrats to the four athletes (Helene, Andy, Josh and Geno) I coached this weekend to a meet. They all hit PR's and between them hit 7 national records and 6 state records

[TartanEagle]

A huge congrats to the four athletes (Helene, Andy, Josh and Geno) I coached this weekend to a meet. They all hit PR's and between them hit 7 national records and 6 state records


Wow! Great job! Congrats to your lifters!

[Phil Stevens]

I think it's noteworthy that the plan was to do 3.

Edit: Nevermind, you mentioned it in a previous post.

True and instead I struck while the iron was HOT I went for it Only due to the fact I knew 100% I would hit the lift.

[Phil Stevens]

Wow! Great job! Congrats to your lifters!

Thanks. I am a very proud coach right now. I also just found out it was 10 national records instead of 7

[Phil Stevens]

Monday March 29th
Man I guess this weekend zapped me more then I thought everything was heavy but I got the work in

Bench long pause no big arch feet wider
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
365 easy
295 x 8,4,5,3,3,3,3,2,1,1,1,1

1 and 2 B) Blast strap rows + 20lbs body weight
10 x 3 then sets of 13,12,9
One more then last time


2A) Close grip Pin press # 7 about mid way where I start to stick
275 x 2
225 x 5 x 2

3A)DB Rows
110 x 10

3B) Right arm DB Press
90 x 5

Called it on the assistance I was beating a dead horse

[Phil Stevens]

Wed march 24th 2010

Squat, fairly wide to high box (The high box is set to where I have no hip pain from the bones grinding)

Warm ups all x 5 reps =95, 135, 185, 225, 275, 315, 365, and 405
Then

425 x 13, 12, 10
These were damn easy, shockingly easy
http://www.facebook.com/Phil.T.Stevens?ref=profile#!/video/video.php?v=1337959286236&ref=mf (http://www.facebook.com/Phil.T.Stevens?ref=profile#%21/video/video.php?v=1337959286236&ref=mf)

Step ups, 18” inch box (just left leg against band) / GM’s with weight releasers 3 sets 10
Against band x 3 sets 10 / 275 x 2 sets 10
Stopped the GM’s early back still a bit fried


Reverse Hyper
230lbs x 3 sets 10
Easy time to raise load

Abs
Side bends, 1 set

Great day

[Phil Stevens]

April 3rd
DL day
Tired coming in then strained a Lat on the clean grip snatch It knotted up big time starting to feel normal just now Monday morning It hurt like a mother yesterday morning.

Clean grip snatch
Bar x 2 sets
115 x 2 x 3 sets
135 x 2
145 x 0,1, 1,
155 x 0, 0, 0
I didn’t actually miss any just they didn’t fly in the clean grip to lock out I had to press them.

Sumo Deadlift
(its been a LONG LONG time since I went heavy on these so figured what the hell I kind of need a deload anyway) My lat hurt doing these so just went where I could
245 x 1m x 2
295 x 1
335 x 1
385 x 1
425 x 1
515 x 1
565 x 1 wasn’t bad just hurt to pull it. Dont let anyone tell you the lat isn’t involved in a DL

Rack Pull above knee
515 x 3
605 x 3 x 3 sets
665 x 3. That’s was painful so called it there My PR is actually 905 at this height so load was not a prob.

High pulls, 1 set at 275 that’s it called it and went to throw

Light and heavy weight hammer x a lot of throws. Just trying to get my form down.

Weight over bar x about 10 throws.

[Phil Stevens]

Monday April 5th
Man just feeling ran down I just took what was there and may try and get a bit of triceps and DB pressing in later. Things felt OK but slow as hell

Bench long pause no big arch feet wider
Bar x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
335 x 1
355 x 1
375 x 1
Decided to do ladders on the work sets just to get the work in I knew I was going to set no records
300 x 1,2,3,4,5,1,2,3,1,2,3,1,2,1,1,1,1,1

Wide grip rows Light to lay off lat and let heal
100 x 10 x 15 sets
150 x 10 x 5 sets

6 hours later

Db press
50 x 10
130 x 1 press 10 press outs

Tri press downs and curls
3 sets each

[Phil Stevens]

Wednesday april 7th

Squat day, Things were feeling heavy Im achey. Time to back off. I figured it out when I got to my work sets and what was easy last week felt like 800lbs this week so I played it smart went low volume and walked away.

Squat, fairly wide to high box (The high box is set to where I have no hip pain from the bones grinding)

Warm ups all x 5 reps =95, 135, 185, 225, 275, 315, 365, and 405
Then

430 x 2,2
these felt like a ton

So just take a couple heavier singles
515 x 1
545 x 1

Not bad for how I felt and not having anything over 420lbs on me for several months

Heavy weight swings
3 sets of 10

That’s it

Going to rest up might DL a bit Saturday but take the weekend to ride dirt bikes, road bikes, and just do other active stuff non training related.

[Phil Stevens]

http://www.youtube.com/watch?v=MWQ-bUWDUnU

[Phil Stevens]

OK since thursday i did this

http://phil-stevens.blogspot.com/201...pril-2010.html (http://phil-stevens.blogspot.com/2010/04/utah-weekend-april-2010.html)

then today just easing back into it some blood flow and resting kind of for the highlander this weekend. Ill do farmers and log tomorrow i think

DB press
30 x 10
70 x 10 x 4 sets

one arm cable row
50 x 10
80 x 10 x 4 sets

swings
KB x 10 each arm
56lb weight x 10 each arm

56lb Weight Over bar

3 reps x 4 sets some were good I should have been practicing this more 12 Ill get again but I want at least 13 this time

[Phil Stevens]

Just farmers today Ill do log tomorrow, I have a few guys from a local crossfit coming who want to try the events prior the the highlander.

been long time since I did farmers over 18 months wasnt sure how this would go

135 each x a lot
225 each x some
250 each x 50
250 each x 100 feet turn at 50 feet

This wasn't as bad as I thought it would be. Once I got going again at it. I think I can get close to 200 feet with three turns Saturday didn't want to push it today and rip the skin off my hands

[Phil Stevens]

Did log just up to 230lbs then played with the farmers, WOB, stone some

rest up and see what I can blow this weekend LOL

[Phil Stevens]

Gilbert Global Festival Highlander Challenge Recap

http://www.youtube.com/watch?v=gZde9ku44ig

First of all thanks to all who came out and competed. If it weren’t for you all none of this would be possible, and a special thanks to Ryan Seckman for all the help.

I don’t know what’s up but I throw a highlander and bring on the heat wave. Much like last October we had another scorcher. Lots of sun and burns to go with it. Trouble keeping the logs and other implements from being burning hot but we dealt with it and had a great day.

We had three new women come up and give highlander a try and we had a heck of a battle. Denise, Doreen, and Gretchen Battled all day for first place. It was a great class of women both competitive and supportive. In the end Denise took home the gold taking first in three events and 2nd in the other three. Followed by Doreen in 2nd, and Gretchen in 3rd. Congrats to all three ladies, and thanks for coming out and kicking butt. ... See More

The Masters division also saw two new highlanders Big Paul and little Paul. Both came out showed there all and kicked butt. Big Paul Sim had the WOB height of the day at 15”

LW division. Ryan Seckman scared away the rest of the competitors and was the lone wolf in this class. Ryan was the lone male competitor to get a 12 Oclock Caber turn and is improving each time in the strongman events

The MW division was the closest battle all day with Mike and lance trading 1st place finishes all day long. Lance took all three Scottish games events including the longest braemar of the day and a PR tieing 13 foot weight over bar. Mike in turn won all three strongman events. While doing so Mike Broke the existing Middle weight Log record of 260 with a very impressive and artistic 265lb log dance. Mike in the end edged out lance as he weighed in 1.5lb lighter and he further sealed his victory by winning the bonus Keg over bar event with a 17 foot throw.

Me. Well instead of cutting to the middle weight I came in as the lone heavy weight. All in all I’m happy with my results. My log still needs work I missed what would have been a PR 275 lb log. I smoked the DL and farmers, turn the caber for a 1oclock, ties my weight PR and had an OK Braemar. I am still leaving a LOT on the table in the highland stuff. I have much respect for those who are good at these, but am going to keep my practice going and Ill get there.

Thanks again for all the support and the great day. Phil

[Phil Stevens]

I feel like chewed up hamburger that was laid in the sun then and dried out. LOL

Had a Blast throwing the second Az highlander and a better turn out then we figured without really promoting it. A great group of 9 athletes at the global festival to put on a show for the crowd.

My results

still just 12 feet on the WOB I know I got a few more feet in me at least just need to practice this i think Im crankign on it to early

deadlift. 495 x 16 in about 30 seconds and called it there to conserve energy for the other 4 events I know i could have gotten 20 but even know I am zapped and should have held back more to do better in the rest of the day

braemar 26' 8.5" just need practice in not bending my legs at all

Log. 230 easy, 250 just as easy, decided to go for 275 couldnt get footing in the grass, was on toes and just NOPE wasnt happening.

caber = 1 oclock, miss and 10oclock

the second was set to be a great turn got going very well hopped for the plant on my heals and well they kept going LOL ended on my ass but was able to toss the tree away LOL

farmers 250lbs per hand
went 100 feet with a turn and shut it down'

Bonus event (Keg over bar)

I got 16 feet this was cool.

all in all a fun day I need to get back to work Log and highland stuff sucks

[Phil Stevens]

Bench April 19th
Man I am sore all over from the games Saturday. Mainly traps, low back and arse

1 = Bench
All these x 5 = bar, 95,135,185,225,275
315 x 1
335 x 1
Easy but just feel zapped after the highlander wasn’t going to even try and push thing just want to get work in

2A = Foam Bench
335 x 3 x 5 sets

2B = Blast strap rows
14sets x 3 reps

DB Press
110 x 10
90 x 10
80 x 10
70 x 10


DB Rows
110 x 10
90 x 10
80 x 10
70 x 10

DB Fly and band pull aparts
1 sets each 20 reps

Triceps / Hammer curls
Triceps 40 reps
Curls 25 reps

the whole back side of me is shot from head to two. felt good to do something though

[Phil Stevens]

Throw 30 Minutes in the morning

Squat day

Man back is still fatigued from the event this weekend but get the work in’

(Going to use loose wraps to try and save my old crunchy knee on the heavy sets
And first drop set)

Squat fairly wide to --” box 5 x 3 protocol
480 x 3 x 5 sets easy so decided to try this
545 x 1 wow felt damn heavy on my back been a long time but I smoked it felt I could easily triple it in time ease back in

Drop sets
435 x 2 out of gas
315 x 10 strip and
225 x 10

Then to depth to see what hip does
135 x 10 x 2 sets
That’s last inch hurts but nothing new there


Step ups Left leg, 16” inch box
3 sets

Abs x 3 sets
Add load when I can do three sets ten

[Phil Stevens]

prowler day 1, going to break this in slow and do it twice a week, today 1 trip 100 feet sled, 1 trip 100 feet + 20 kg, 3 trips 100 feet + 50kg

not bad hip felt??? OK

[Phil Stevens]

Friday

OH press Log
Worked up to a 250 push press

Strict 175 x5 x 3 sets

Barbell press outs
80KG x 1 set

Neutral grip Chins paused
10 sets 3



Saturday DL on the road at The seminar in vegas

This was anything but optimal but I wanted to get some work in

Just worked up to 635 x 1 x 3 sets these felt much much heavier then they should but I had little sleep and was dehydrated as heck



Sunday throw practice

I just went out and threw hammers and light weight for 2 hours, Man this stuff will smoke your mid section

[Phil Stevens]

Bench April 19th
1 = Bench
Worked up to 335 x 1, 355 x 1 365 x 1
Not bad heaviest ive gone in some time with no hand off

2A = Foam Bench
335 x 3 x 5 sets
Hard no energy today


2B = Blast strap rows
10 x 3 then
Bw + 20lbs x 12, 9, 7

DB Press
130 x 3
110 x 5
100 x 6
80 x 10
Just no energy

Cable Rows
2 sets of 20

DB Fly and band pull aparts
2 sets

Triceps / Hammer curls
2 sets 20

Got a late start but got it in everything felt ok felt strong just no lasting energy today

[Phil Stevens]

EVENT: Iron Radio with Guest Loree Smith
TOPIC: The State of USA Throwing
DATE & TIME: Friday, April 30th 2010 at 2:00pm Eastern
FORMAT: Simulcast! (Attend via Phone or Webcast -- it's your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW...
http://attendthisevent.com/?eventid=12676197
As Well Visit http://IronRadio.org for past episodes and other great pod
casts.

It's going to be a great show and remember we are all about audience participation. Go enter questions NOW!! at the link above. You can then listen in real time, or come back and listen to the recording to see if your question was answered. Questions can be on anything for anyone, the guest or any of the hosts.
See you there!

[Sami]

Dammit Phil, we need some drama. When you going for 750 again? (it was a 750 attempt last time, wasn't it?)

[Phil Stevens]

LOL its going to be a bit. I am gearing up for my next full highland games next weekend which i have to stay fresh for then its Nationals in highlander. That and I had two weeks of pour DLing its time for a break and hit heavy things out of the rack.

No worries though Ill take a stab as soon as I can Im still on my mission for not only 750 but 800 is the goal. See if I can get soemthign heavy out of the rack today. Last week from the floor 635 felt like 725 so today has to be better :)

[Phil Stevens]

Friday Pressing and Lift For Hope $1 Donation (http://phil-stevens.blogspot.com/2010/05/friday-pressing-and-lift-for-hope-1.html)


OH press Log
Work up to 255 x 1 everything felt heavy today stopped there

Strict 180 x5 x 3 sets

Neutral grip Chins paused
10 sets 3 then
Paused dead hang chins
14 getting better at these when I go back to drop and go on a god day should be able to knock out the 20 soon

DB OH press
70 3 x 10
Wide grip pull downs
3 sets 20 just get the work in
1 minute rest

Remember to support the lift for hope Pocket change donation rally. Help support these strength athletes bring home gold for the USA.

Paypal donation link
http://ow.ly/1FhG2
Or go to www.lift4hope.org (http://www.lift4hope.org/) and press donate

[Phil Stevens]

DL day
30 minutes throwing weight over bar or heavy swings

Dead Lift from floor warm up
All these x 3 = 135, 245,335,425
Then these x 1 = 515, 605 and 625
Still thinking to much not on heals way to in front of bar but the 625 set was much better then the others


Work up to a heavy single (what ever that is that day)
Week 1 above knee
615 x 1
705 x 1
795 x 1
856 x 1
Thought for about 10 minutes about going heavier the trying to get a PR at 910 BUT decided against it 865 was SLOW!!! And I have a meet next week this was a nice good chunk to bit off for a good start back

Sumo DL
405 x 3 sets 5

Clean grip snatch
Few sets, for a few reps

Tire about 5 singles just going to ease back into these next training session Ill do doubles this was easy
Throwing Lots of hammer and a bit of weight over bar

[Phil Stevens]

Training
May 3rd 2010

Just trying to train and rest up / get ready for second highland games I haven’t dedicated near enough time to throwing

Bench (Speed)
Bar x a lot
95 x 5
135, 185, 225, 275, 315, 285 all x 3
225 x 15

Rows
10 x 10

Throwing braemar and open stone for an hour

[Phil Stevens]

have my second highland games this saturday went and practiced throwing again

heavy weight for distance and light hammer

Progress baby!! just went and practiced heavy weight for distance threw prob 15 throws each with three spins and I got it down didnt fall on my ass once. No more one spin for Phil

Ill throw stones and Weight over bar tonight

[Phil Stevens]

Wednesday May 5th 2010

OK just getting some work in without going crazy have to be rested for the highland games
Box squat a bit lower
Work up to 315 x 3

Then a new variation of squat to work on my throwing keep feet planted turn as far as I can to the right then squat deep and fire up and turn.
Wow tough this was all on one leg pretty much but allows me to load healthy hip and keep bad hip high.
Worked up to 225 for 5 doubles I alternated in step ups on left leg
http://www.youtube.com/watch?v=EzTQMejzJ5w
Hip drive drill 2 sets

Throwing
Light hammer, light weight for distance and a few stone puts.

[Phil Stevens]

All I can say is it went better than it should. I hit PR's and I guess enough to win the B class and move up to A class. Parts of me knows I am not ready the other larger part of me is glad I am in the A class now. Its time to get serious with this sport.

I won on pretty much nothing but shit form and high strength, that wont work in the A class even if I am stronger then most guys. I need to get technical and explosive.

Highlights of the day breaking well over the 30' mark with braemar and getting 79'11" with the heavy hammer for a BIG 12'6" PR, that and I did better with the Caber

Low lights I suck with the weights and had a shit day at an event I should be good at weight over bar

In the end I won over my training partner by 1 point against a not stacked B class but a B class none the less. Time to get to work

http://www.youtube.com/watch?v=nst2BrXIutk (http://www.youtube.com/watch?v=n8soKIGUQj0)

[Phil Stevens]

OK going to see lots of changes in my training starting today and really kicking off next week. I need to continue to get bigger and stronger but most importantly more explosive and add some strength endurance, Continue to heal aching bones as well along the way. There will be lots of emphasis on heavy weight moves FAST and technique work
Yesterday
Throws practice on spins mainly and getting low and not falling on my butt
Prowler arm over arm drag.

Lots x a lot.
Various loads and set ups just trying to figure out whats best, need a longer rope

[Sami]

All I can say is it went better than it should. I hit PR's and I guess enough to win the B class and move up to A class. Parts of me knows I am not ready the other larger part of me is glad I am in the A class now. Its time to get serious with this sport.

I won on pretty much nothing but shit form and high strength, that wont work in the A class even if I am stronger then most guys. I need to get technical and explosive.

Highlights of the day breaking well over the 30' mark with braemar and getting 79'11" with the heavy hammer for a BIG 12'6" PR, that and I did better with the Caber

Low lights I suck with the weights and had a shit day at an event I should be good at weight over bar

In the end I won over my training partner by 1 point against a not stacked B class but a B class none the less. Time to get to work

http://www.youtube.com/watch?v=nst2BrXIutk (http://www.youtube.com/watch?v=n8soKIGUQj0)

Sounds good Phil, congrats. The vid is down though.

How's the hip treating you?

[Phil Stevens]

Weight for distance practice (5 cast, 5 spins, 5 throws)
28lb weight
Mainly trying to get the correct cast I cast it to high and working on the spin, the proper footwork inside the trig. I got much better now I need to just get 10,000 reps in to make it permanent so I don’t have to think about it


http://hphotos-snc3.fbcdn.net/hs528.snc3/30028_1376809417465_1148734491_31042027_8118935_n. jpg

in the image above I was not getting my hips around enough on the final spin to cast it with a hard leg thrust and hip drive

Speed bench / RE bench alt OH press speed and RE
Bar, 95, 135, 185, 225, 275 x 3 x 3 Minimal rest 60 seconds or so
Close grip 185 x 18
Wow I suck at close grip. I can get the same reps with 90lb moe on the bar in my competition grip. I am going to stick with these and try and raise it

Box Squat and step up Concentrate on explosion
135, 225, 315, 405 x 3
490 x 2 x 2
I was working on a pause on the box then explosion. The plan was to progress and do 5 sets of 3 at 490 it just wasn’t happening today. That hamstring tweak from the games hurt on the heavy set and I would have popped something had I pushed it I stopped there and will try again next week

· Set of left leg step ups between sets

Reverse hyper
180 x 10 x 3 sets
Just some blood flow

OH Carries 100 feet
135 x 100ft x 2 sets
Started light but these were great today. Man really stretched the back and hams out to keep the bar up over your ears and the shoulder stability

[Phil Stevens]

May 14th 2010

http://hphotos-sjc1.fbcdn.net/hs460.snc3/26274_1422379445292_1406888768_1160712_725991_n.jp g

Tri level snatch (hip snatch, mid thigh, hang snatch)
25 x 3 sets
30 x 3 sets
45 x 3 set
55 x 1 set
60 x 1 set
65 x 1 set
That was a good starting load haven’t snatched in a while just doing full power not squat to try and get as hard a hip extension as possible

http://articles.elitefts.com/wp-content/uploads/2010/04/e-prowler-silver-400.jpg

-Prowler jog
Empty x 200 foot
+66lbs x 200 foot x 2 sets
66lbs x 100 foot

OK lil session ham string could feel the snatches. I’m going to have to let this heal it’s not bad I don’t think but I don’t want it to get bad

[Phil Stevens]

Thursday night more throwing a bit of everything

then yesterday began building a huge pond and pergola train today then more digging

http://sphotos.ak.fbcdn.net/hphotos-ak-sjc1/hs534.snc3/30328_1380875399112_1148734491_31049251_1038162_n. jpg

[Phil Stevens]

Saturday
Pretty damn spent from diggin a pond on Friday ut time to get the training in

1)weight over bar 5 swings 5 throws


2)DL from Floor warm up
Things felt light but off, hammy is tweaked so stopped my warm ups on the floor at 515 x 1 x 2 sets

3) Deadlift rack just below knee
515 x 1
605 x 1
700 x 3
That was prob everything I had on this day but all were good

3) tire
3 sets of 2
Just easing my way back into this next week three x 3

That’s it then more pond digging for two days


more progress

http://hphotos-snc3.fbcdn.net/hs575.snc3/31378_1383175616616_1148734491_31053551_4594008_n. jpg

[Phil Stevens]

Monday
My forearms are tight and whole back side of me pretty damn fatigued

Throw squat
135 x 2 x 5

Bench
Worked up to 355 no hand off went OK for as tired and beat up as I am from digging, framing and pouring concrete all weekend


Foam Bench
340x 3 x 5 sets
These went better

DB Row 70 x 3, 90 x 3, 130 x 3 x 3
Dead hang and explode

BB rotation work
135 x 5 each side
185 x 3 each side x 4 sets

Chain Yoke
245 x 200 feet x 2 sets
Been a long time so just starting light on this and going distance

All in all good punch clock training session I was OK with the bench for as tore up as my arms and sore as my right shoulder is. Its going to be this way for a bit while I build this damn pond the pergola

Onward and upward

Just ordered some more bulk whey, for those who havent tried it you should do yourself a favor and try at least the samples you can get for $2
http://www.buybulkwhey.com/?c=1606

[Phil Stevens]

Check out this short little video about Lift For Hope Sponsored Athlete Loree Smith

http://www.youtube.com/watch?v=AmCmHWPRzvQ

Click here to donate (http://ow.ly/1FhG2)
or go to Lift4hope.org (http://www.lift4hope.org/)

[Phil Stevens]

Sounds good Phil, congrats. The vid is down though.

How's the hip treating you?

Thanks :)

The Hip?? Honestly sucks its painful as hell but if I know how to deal with anything its pain so I am just letting it limit me as little as possible :)

[Phil Stevens]

about two hours of throwing

lots and lot of light weight for distance.
Im starting to use my hips and core to throw the weight instead of my arm but can feel Im only giving about 25% effort in that just don't know how to give more yet. I guess just takes time

then Some braemar, some x some

my arms from the elbow down are trashed and locked up from all the digging and throwing they woke me several times last night in pain not being able to move my fingers without some pretty bad pain. Need to get all that crap broken up

[Phil Stevens]

Speed bench / RE bench alt OH press speed and RE
Bar, 95, 135, 185, 225, 275 x 3 x 3
Close grip reps 185 x21
Minimal rest 60 seconds or so this all felt better this week aside from my arms from the elbow to the hand are killing me woke me up Tuesday night wed morn several times in pain just locked up, used a rolling pin on one last night nand it was great only one arm woke me up nice lil test it hurt like a mother but worked ill do both tonight

Box Squat and step up
Worked up to
495 x 3 x 2 sets. Still didn’t want to go for the 5 sets didn’t feel heavy just cant sit back on that hamstring these were majorly quad dominant

Then 365 x 3 x 5 sets fast.

Set of left leg step ups between sets

Reverse hyper (3 sets)
180 x 12 x 3 sets
These oddly feel good on the hammy / glute

bi and tri light and pull aparts RE work

that’s it nothing great really Just aches and pains seemingly everywhere but I got it done

[Phil Stevens]

May 20th
OH press and DL
Doing them both in one day as we have a seminar Saturday. Feeling a bit beat up so going to do some volume I may alternate light and heavy days now for DL at least until Ham string is 100% Im just not healing every week from loads of over 700lbs.

Early training session

Strict Press
Bar, 95 115,125, 130, 135, x 10 reps
140 x 6
Just ran out of gas on reps so not used to this many reps with minimal rest
95 x 10 x 3 sets

Neutral grip chins
Bw x 5
BW + 25lbs x 3 x 8 sets
Bw x 10

Felt good first time doing weighted chins inn a LONG while shoulder was fine

PM training session
DL
up to just 405 x 1 x 3

SLDL Reps
365 x 10 x 3 sets
Nice and easy and felt great on ham string

Hip snatch
95 x 2 x 6 sets

That’s all folks have a great weekend

[Phil Stevens]

May 24th
Monday


Throw squat
155 x 2 x 5
Just concentrate on turning foot to engage hip

KB Throw Drill
Same thing kept doing them between bench and row sets
24kg KB x 2 x 8 sets

Bench
Worked up to 355 and damn it was easy, best 355 in a long while no shoulder issues

Bench Eccentrics
400 x 1 x 5 sets
I have never given time to eccentrics. I am going to give 4 weeks to them and see what happens I can’t get weaker, Im hoping the shoulder stability will come back and add some tricep strength and I need to get back to a 405 bench

Cable Row 90 x 10 x 8 sets each hand
Needed something that would give my grip a break my forearms are smoked

BB rotation work
135 x 10 x 2 sets


OH Snatch Grip Holds
135 x 2 sets for 1 minute
Only made it 45 seconds on second set
Man that should be easy but its harder then you would think to hold a load in the grip for a full 60 seconds.

All In all an OK day, I did some more DLing and Oly lifts sat and Sunday at the seminar but all in all I’m feeling OK just a bit sore everywhere. Mixing it up for a while is helping

some clips from training
http://www.youtube.com/watch?v=qEbOuvjE2pU

[Phil Stevens]

I was training a client Gretchen who totally kick ass on the prowler today. went ahead and joined her in some runs,

Good times I couldn't push all out on the hammy but could go about 85-90% 5 runs

Ill throw a bit this evening.

[2big2fail]

Cool stuff !

[Phil Stevens]

Thanks 2big....

here is a lil clip of a video I threw together for one of my brothers bands songs

Enjoy

http://www.youtube.com/watch?v=1qH4ep7vq20

[Phil Stevens]

May 19th
Throw for 20 mins

Speed bench / RE bench alt OH press speed and RE
Bar, 95, 135, 185, 225, 275 x 3 x 3
Close grip reps 185 x 22
speed benches felt faster

Box Squat and step up
Worked up to
495 x 3 x 3 sets. Still didn’t want to go for the 5 sets feels better but want to ease back in on that hammy

Then 315 x 20
Easy despite the fact they were pretty much done mostly on one leg


GM’s (3 sets)
135 x 12 x 3 sets
Stretch the hammy

Kroc Rows 130 x 13
I missed my prowler rowing yesterday so did this, harder then they look

That’s it

[Phil Stevens]

Friday
Weak and worn out today everything felt heavy. Not used to the heat

Jerks worked to 110 then just strict press
90kg x 3 and 70 x 11

Chins
Bw x 4
Bw +25 x 4 x 10 sets

Pressouts and curls
3 sets

Throwing for a few minutes
Prowler for speed 5 trips


Saturday

Hung out coached some great lifters then just worked up to a
DL
625 x 2

Solid but weak the hammy I cant get tight yet. It will come in time that should have been much easier then it was



May 24th
Monday
just bench and row going to throw this afternoon

Bench
Worked up to 365 and damn it was easy,

Bench Eccentrics
400 x 1 x 5 sets
these were solid 8-10 second eccentric today much better then last week
last set went right into 225 x 10
that felt great,

Cable Row 100 x 10 x 8 sets each hand
Needed something that would give my grip a break my forearms are smoked


Face pulls
100 x 10 x 5 sets


went and threw later, light weight for distance, Braemar, heavy hammer

[Phil Stevens]

Been crazy been on the road since Thursday 4am

Here is what I did in a nut shell

- Wednesday

Speed OH press some x some

Box squat
Worked up to 565 x 1

Speed squat
225 and orange bands x 2 x 10

Reverse hyper
3 sets

- Saturday

Lots of little work at seminar then at lunch

deadlift 375 x 10 x 3

- Monday
Speed squat
Some x some

Floor press
Worked up to 365
Then did 335 x 1 x 10 sets

Lots of rows and other stuff for fun

[Phil Stevens]

Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.
William Shakespeare

Yesterday Hammer throwing, 10 throws with light hammer, 5 with heavy

went OK got my tacky in was throwing the heavy in the 76-80 foot range

Got some new gear from the Netherlands
http://2.bp.blogspot.com/_GRYpiwJZa40/TA_dyZDLRrI/AAAAAAAAAH4/ToHuXV46M7c/s320/mehat.jpg

[HamptonMike]

Are you getting ready for V-E Day? Did you wear that while throwing the hammer? :D

[Phil Stevens]

Wednesday June 9th

Db bench
Few x some

Box Squat
Work to 495 x 1

Speed squat
275 + orange bands x 2 x 10 sets

Bench
185 x 10 x 3 sets

[Phil Stevens]

Thursday
Morning
Pushing schedule ahead a day as Ill be coaching Saturday

A few DB oh press and chins

Then hammer throws with new spiked boots
These were good didn’t throw as far have to get used to them but can tell in time ill be able to throw further you can really lay the heat on it not worry about feet moving but may over pull and fall on your butt LOL

Afternoon

OH DB Press
10 reps 10 sets varied loads

Pull Ups varied grip
3 x 10 sets

Discus 5 throws

Light weight for distance
5 cast, 5 spins, 7 throws

[Phil Stevens]

Are you getting ready for V-E Day? Did you wear that while throwing the hammer? :D

Hell yhea I am coaching three people at a meet this weekend and just may wear it LOL

[Phil Stevens]

Friday, pushed training ahead a day so I can coach tomorrow. Hammy is jacked so going to take things just to the level of no pain. Be conservative.

Hang Power Snatch
Bar x some
95 x some
145 x 1 x 8

DL warm up to
600 x 1 easy

DL Rack Pull against double over black bands
Bar x 3
245 x 3
335 x 1
425 x 1
515 x 1
605 x 1 x 2

That’s it Im tired. The pulls against bands sucked they really pull you out in front which makes you work hard, Id rather pull 800 dead weight than 605 + dbl black band weight just gets harder and harder as you go LOL I guess that’s the point though

[Sami]

HA! I saw you in Muscle & Fitness (at the supermarket, I don't buy that stuff), about your weightloss. I was a little annoyed they didn't use the full 'after' picture showing all the plates on your bar. They didn't even mention your success as a powerlifter.

This is the full shot they should've used to prove the awesomeness of your deadlift:



EDIT: embedded img not working
http://api.ning.com/files/t7cvLwKA5FsrPb5g7JE-4*x06X7ZtSeQDYIetW9fO5PxRem3hDa-xJ8ey-Mumq2fHwTOQIu96cVMPWklzSSwPTdORKSFQPru/7plateDL.jpeg

[Grbrs]

Hey Phil

I really enjoy reading your log, thanks for keeping it here. Just a quick and possibly stupid question....

The weather is getting nicer here and i want to start doing some throwing outside, i have no intention of doing it competitively (yet). Do you alternate arms or 'sides' when you throw or do you stick with which ever is stronger, for example when you throw weight over bar would you alternate using your left and right hand to throw?

Thanks

George

[Phil Stevens]

June 14th
Monday

KB Throw Drill
Same thing kept doing them between bench and row sets
24kg KB x 2 x 8 sets

Bench
Worked up to 375
I think this is the heaviest I have done flat footed and at this body weight. Felt good and strong

Bench Eccentrics
400 x 1 x 5 sets
These are working my shoulder is feeling great from it and I went from lowering it pretty darn quick to now slow the whole away about a 10-15 second eccentric.

Cable Rope Row
Stack x 10 x 13 sets
Stack x 24 reps

throwing this afternoon
went OK just worked on Braemar seems that’s what hurts my hammy/glute the most Just trying to get some work in none were 100% about 75% and trying to work technique

[Phil Stevens]

Hey Phil

I really enjoy reading your log, thanks for keeping it here. Just a quick and possibly stupid question....

The weather is getting nicer here and i want to start doing some throwing outside, i have no intention of doing it competitively (yet). Do you alternate arms or 'sides' when you throw or do you stick with which ever is stronger, for example when you throw weight over bar would you alternate using your left and right hand to throw?

Thanks

George

Thanks glad you like it and hopefully aids people in some way.

I just use the one arm and dont know any throwers that use both. In Weight Over bar learn you put the none throwing hand in your hip crease so when you explode you press there to aid the throw.

I suppose if your looking for balance and not performance you might throw with both hands on the events but again i dont know anyone who does

[Phil Stevens]

Transforming Christian The Intern
OK so i sat down and met with Christian and we set some minor goals of seeing what type of physical (body comp and strength) transformations we can make in the next four weeks. It began today. With a nice huge dose of nutrition and a big dose of squatting, Chins and tire flips.

He is going to have to make some diet and life changes to make this a drastic change the training and direction is here, Plus all the while he is set to learn as much as possible and help in operations.

Keep an eye on him and wish him the best this will be fun

here is day one, He measured in at 17.1 % body fat with Ultra sound we will test again in two weeks

he is going to be getting a double or triple dose a week of both me and Charles with Power and Olympic lifting

If nothing else this should be fun

http://www.youtube.com/watch?v=6dOhfYgOA2M

[Phil Stevens]

Incline speed bench
95 + orange bands x 3 x 8
Fast. Ive been using the tendo for my speed work. Every rep except two were at 90% or above Ill raise it next week. I am starting to feel a difference in my speed

Body weight prone rows
10 x 8 sets

Box Squat
Worked up to
495 x 3 x 5 sets.
These felt great even on the glute/hammy. Felt it just a touch but finally had it and more in me to do all 5 sets

SLD and KB swings x a FEW

[Phil Stevens]

Thursday june 17th
Again pushing training ahead due to seminar

Just lots of work with light weight

1 Motion Clean press
Bar x a lot
30kg x 10 x 3 sets
40kg x 5 x 2 sets
50kg x 3 x 2 sets
60kg x 3 x 2 sets
30kg x 10 x 2 sets

BN Press
30 x 10
40 x 10
50 x 10

32kg KB press
X some x some

Other KB pressing x some

Chins
Different kinds x a lot, lots at body weight some at 45lbs many at bodyweight.

Shrugs x some

Deadlift light
X 1 x many sets and other fooling around just getting loosened up

[Phil Stevens]

Saturday training

long day of seminar and when they all took lunch I dl's light, lots of singles at 405 then 375 x 10 x 3 sets

Then today I get the last words one wants to hear when they are a strength athlete right after I wake up.

"Man your looking thin" LOL

[Phil Stevens]

June 21st
Monday

KB Throw Drill
Same thing kept doing them between bench and row sets
24kg KB x 2 x 8 sets

Bench
Worked up to 315 x 9 ( I think this may be some kind of rep PR not sure) they were solid)

Bench Eccentrics
420 x 1 x 5 sets
upped the load 15 more lbs as the 405 had gotten easy this was hard even more so after 315 x 9 but I think they are working

Cable Rope Row
some x some

Chins a few

Dips some

feel pretty good today

[Phil Stevens]

I am the Gilbert Prowler speed champion!!

We pushed the sled for time with just 44lbs added to it 100 feet my top speed was 6.43 seconds. Christian did beat me in the sprint with no sled the little bastard :)

Oddly enough I had near zero pain the the hamstring / glute pushing the sled but the race without it. Every stride hurt like a mother. I guess the angle I'm at when pushing the sled helps.

Interested to see what my fat ass can get that 100ft time down to when healed and with pratice.

[Phil Stevens]

Wednesday June 24th
Incline speed bench
115 + orange bands x 3 x 7
I got my third strike against the tendo on set 7. I will repeat this

Body weight prone rows
X 7 sets

Box Squat
Lowered the box a few inches im about two inches above parallel
Worked up to 495
405 x 13 x 2 sets
These were easy on the legs hard on the low back doing that volume and the lungs LOL

Ive lost something between the hip and glute but this was a good start back

DB shrugs
10 sets

GM’s
X 3 sets

Hi rep Bis and tris

[Phil Stevens]

DLing june 26th 2010
Feeling ran down so skipped my optional Friday training this week

Came into today feeling good wanting to test the glute/ham on some 600 DL’s and see how things feel

we went to train at Johns place (CrossFit Arizona) down in Casa Grande

Deadlift
245 x 1 x 5
335 x 1 x 5
425 x 1 x 3
515 x 1 x 3
605 x 1 x 9
605 x 5
Man they felt better every pull I could feel them early but that went away for the most part as I went. Still a bit there but not bad, going to stick to my plan its working

A few chins and few OH presses as well

That’s it, good day and I was dressed to impress

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs122.snc4/36472_1422879489188_1148734491_31156581_20971_n.jp g

[Phil Stevens]

went the threw yesterday and it didnt go for shit. Who would have thunk it you only practice the events one time since the last meet and I didnt get better at them and actually got worse. lol

My Braemar actually did come up but much of my strength training has been geared to it.

3 weeks out Im going to have to put the strength training on maintenance and throw a lot starting today. It will come back fast but I need to do better these games not the same or worse. I need to make the decision if I am going to dedicate myself to this sport and if so my training time needs to reflect that

[Phil Stevens]

http://www.youtube.com/watch?v=MD6R_P0Rkw0

605 x 5 things are coming back

[Phil Stevens]

An interview of me with Nutri-Bodies

http://blog.nutribodies.com/51/interview-with-the-expert-phil-stevens-part-i

[Phil Stevens]

Bench
Work up to
335 x 2
Then 340 x 4 (PR) of some sort

Then 420 x 1 x 3 sets eccentrics
Getting stronger

Pull Ups x sets of 1,2,3,4,5,6,7,8,9,10 that last set was a bitch

Throw light weight for distance and light hammer, decided to just throw and not hard just do it right and go about 75% power. Went much better they weights were going and form was getting worked out. Every hammer was about 80 feet and weight about 45 feet

Light weight
5 casts, 10 throws

Light hammer 10 throws

[Phil Stevens]

throwing, prowler, throwing. (http://phil-stevens.blogspot.com/2010/06/throwing-prowler-throwing.html)


went and did a bit of extra light hammer throwing this morning with two clients,

then this afternoon, strenght coach Troy Anderson stopped by and we warmed up then took 8 100 foot prowler sprints with 50 lbs in the 112 degree heat. It was a blast thanks Troy for coming by. I edged my time up to a 6:44 seconds. I want to get that down to sub 6 seconds


this evening I will go do heavy weight and heavy hammer throws

weight 5 cast 10 throws

heavy hammer 10 throws

again keep it at 75-80% effort and hit the positions work technique.

[Phil Stevens]

squats and such (http://phil-stevens.blogspot.com/2010/07/squats-and-such.html)


June 30th
Incline speed bench
115 x 15 x 3
Skipped the speed bench today and went for just some simple easy reps. My elbows were hurting

Band Pull aparts and external rotations

Box Squat
Lowered the box a few inches im about two inches above parallel
Worked up to 505 x 1 then
315 = red bands x 2 x 8 FAST!
These went OK not great but OK

DB shrugs
10 sets

Ass Blaster 5000
X 2 sets

http://www.youtube.com/watch?v=U5ECDdF7XZg&feature=related

[Phil Stevens]

yesterday was move 400+ lbs pond liner into place. roll our 400lb pond liner getting hands burnt as its black and its 115 degrees here. then drag said liner into place, and being to fill up Lake Phil

only 1000+ more gallons to gohttp://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs153.snc4/36970_1428198262154_1148734491_31171284_6794675_n. jpg

[Phil Stevens]

Lots of stuff
OH press day

Arms and shoulders have been felling the burnt of three times a week pressing so took it easy on speed day and today

I’m going to hit some volume for shoulders for a while I lack that and have some glaring weaknesses so did a lot or RE/PREhab work as well

OH Press and lots of rows
OH press bar x 10
95 x 10
115 x 10 x 5 sets
Just wanted to start very easy Im going to try and make a steay increase on this each week and weeks Im feeling good hit a heavy Push press or jerk first

Coupled that with lots of rope rows and rope pull downs.

Then lots of accessory shoulder work. Like YTA’s, external rotations. Last raises, Shoulder horn work, Band pull aparts, some high rep biceps and tricep work

That’s it

[Phil Stevens]

July 3rd training (http://phil-stevens.blogspot.com/2010/07/july-3rd-training.html)


DL day

Need to work on snatch for highland games explosion so started with that and will every other Saturday. Man I can tell I havent done these in a while In sucks, no excuse for a 725lb + deadlifter to only have a 80kg max power snatch

Power snatch
30 x 3 x 3
40 x 2 x 3
50 x 2 x 2
60 x 2 x 2
70 x 1 x 2
75 x 1 x 2
80 x -,-,1,-
70 x -, 1

DL
380 x 1 x 4
380 x 10 x 3 sets

That’s pretty much it then went and filled the pond
http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs049.ash2/35801_1430047788391_1148734491_31175672_4198097_n. jpg

[Phil Stevens]

4th

throwing in the morning then a nap and off to high rep food and beverage curls, pool volleyball, darts and more

great times

[Phil Stevens]

I'm beat up light and feel like crap moved a friend did some shit throwing Sunday I need to just rest and eat for this weekend


Monday.

Taking it easy.

DB bench 50 x 25 x 4

Various very light shoulder raises etc.

And lots of varied rows rest and food.

[Phil Stevens]

Big training yesterday.

I did super maximal squats to a parallel box with 95lbs about 10 sets of two. That kicked my ass.

I also mixed in about 10-15 cast and spins just working foot work and speed with the light weight.

That's it I was beat to hell from all that work. It doesn't look like much on paper but in reality. it was not much at all :) just what i needed.

[Phil Stevens]

Well Im packing and headed to my first A Class games I am admit-tingly not prepared. This is the worst i have been prepared for any competition I have ever taken part in in any sport. I spent to much time in the weight room and not enough throwing I lost nearly 25 lbs I had shit sleep etc etc etc. Im stornger in some respects in the gym except DL mainly due to the glute injury but that will come back, just made no progress on the field and actually think i lost some from no practice.

But no excuses, any fault in my preparation was mine. I'm going to go out do my best and get humbled which will be good for me and light my fire to get my ass out and do this sport right.

I have a rough plan now in place. I am going to break my training up in small chunks for a bit and see how that goes. and move around the days I do squat and DL so i am not shot for my main throwing day. I haven't trained like this in a LONG time so who knows might be fun and with the ability to go in and just get 30-45 minutes of work or less I should be able to make more time to get some throwing practice in here and there.

I am also going to do my best to stay OUT of the damn heat. eat more and attack my weaknesses classic old ones like my weak ass triceps and biceps which I need now more than ever since I am throwing and my HUGE weakness I was made aware of last week or my rotational strength. Its shit compared to my strength on a lateral plane.

should be fun everyone have a great weekend. I'm going to put my kilt on tilt a few glasses and go throw shit as far and hard as I can.

[Phil Stevens]

Well I did better than I thought as ill prepared as I was. I am not happy at all with my performance which is my own fault but I came in 4th. I won one event and did ok in some others.

Now its time to take this sport serious get out train more put my weight back on and run this thing.

I will say I am stoked at my training Partner Jakes HUGE progress and the crushing he put on the B Class. Great job Jake. Now I got to get to work or he's going to down right kill me in the A's :) with all the progress he made. And to think just two months ago it was Him I beat to get my A class Great job Buddy, shows you hard work and practice on the field go a LONG ways in this sport.

[Phil Stevens]

Feeling it from a long weekend of competing but wanted to get soemthing done in 30 minutes
So went in and did rack pulls

worked up to 800 x 1 x 2 sets at knee ( these felt like 900)

then below knee 605 x 10

that's it my sessions are going to be pretty short for a bit and more throwing see how that goes.

[Phil Stevens]

Bench day

As you will see I am going to be treating my gym time more as assistance work for a while get the work done still sure try and get stronger but just go in with the mind set of take what is there get in get out, and put weight back on

Flat bench
Worked to an easy
355 x 1
Stopped there due to shoulder and elbow soreness from the weekend of throwing

Eccentric
420 x 1 x 3 sets

DB pressing 100 x 15, 90 x 11, 80 x 9, 75 x 11, 50 x 15

Triceps work varied

That’s it

[Phil Stevens]

Went and threw Light hammer and a medium weight for an hour and half.

Implemented some tips Joe and Andrew gave me. Even wore out and sore the tips helped a ton. I can see they are going to add feet to my throws in the short term and long term

Hammer without tacky i was throwing just a couple feet under my best light that won the hammer this weekend and I wasn't able to pull harder or id lose the hammer out of my hands.

The LWFD I am finally able to drive the trig hard still some bugs and timing to work out but was putting some decent distance on a 35 lb weight and feel i got a lot more coming when i get some reps in.

Thanks you to for the pointers

[Phil Stevens]

Rows row rows and more rows,

mainly chest supported DB rowing and a few high rep curls. thats it

Then put a new power brake booster on the truck, changes the oils and put the damn steering column back 100% finally :)

tonight squat and throw.

[Phil Stevens]

Again keeping it short and sweet in and out in 40 minutes. I'm amazed so far how great the loads feel coming in with no real goal but to work hard and get out no real goal in mind

box squats
bar x ?
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
365 x 12
225 x 10 (on this set just trying to make the left leg do the work for once)

Shrugs x 8 sets

then two hours of throwing light weight and heavy weight and weight over bar. nothing spectacular

[Phil Stevens]

Sunday throwing (http://phil-stevens.blogspot.com/2010/07/sunday-throwing.html)


It was a good day, nothing ground breaking for most any of us but got some work in. It was hot as hell and we packed a full games into 2 hours which of course made the numbers a bit skewed as there was little rest.

Braemar=
working on new form a bit nothing great but i can see big things to come

open stone
decided its time tyo learn to spin i got 4 months to learn it. For day one it went ok and had one good toss.

heavy weight
my lowered body weight is still killing me a bit on this BUT the new form tweaks I started are coming along, they are feeling a bit better each time.

Light weight
same as above these are feeling good and in just a few short sessions I'm knocking on the door of 60' throws I just got to put things together get lots of reps in

heavy Hammer
at this point shit was starting to feel heavy and hot. I just wasnt putting it together today I was getting off balance. slowed things down and had to OK throws about 80'

light hammer
same as above just decided to work form LONG and tall the throw that felt like i put nothing on went the furthest. I need to be patient and just not try and muscle it until I have the form 100% and Ill be in the 110 range and more

BIG ass caber
20'2" 100 lbs.
My pick has gotten good. I need to get it through my head I can pick and just start charging now. three tires and I had a few close ones. Ill turn this stick soon this was my first time with this stick or any stick this big.

then off to eat wings and rehydrate with some lager.

[Phil Stevens]

get in get out 60 minutes, for as tired as I was it went OK

Deadlift 15 minute warm up
245 x 1 x 4
335 x 1
425 x 1
515 x 1
565 x 1
605 x 1 nice and easy much better than I thought it would be but about how it should be
I think for a while anything off the floor im going to stick to 600 lb range for a while and put time into getting explosive mix in some heavy ass rack pulls here and there. This is going to be a big change for me Ive been pushing My DL for years getting it in the 725-750 range I don't want to lose much.

Clean pulls
315 x 2 x 5 sets
365 x 2 x 5 sets
(did these as my elbow and shoulder have been bugging me didnt want to aggravate it more just working on explosion.

1 arm deadlift (with a loading pin I was elevates off the floor 14 inches)
110 x 2 each arm
210 x 5 each arm
I started conservative. these started hard as I haven't done them in a long time but got very easy. My best years ago when I was in a cast with a blown biceps tendons was over 400 somewhere Ill push this up slow.

rotational sand bag throw.
8 throws each side

few KB swings

thats it in and out

[Phil Stevens]

Tuesday

Flat bench
Worked to an easy
365 x 1
Stopped there due to shoulder it really hurt the weight was easy but the pain wasn’t good time to back off and let it heal so I can come back and really move some weight.


Partials
405 x a few x 2 sets these didn’t feel good either

DB pressing 130x 5, stopped due to pain
110 x 10 some pain here to so dropped it light and went neutral griop which caused no pain elbows tucked hard
70 x 15 x 3 sets

Triceps work varied


Wednesday lots of rowing moves and a few curls

[Phil Stevens]

The last few days since Friday morning have been spent driving to and from NorCal to give a seminar. We had a great time and great crew at CrossFit Diablo in Pleasant Hill Ca. Jeremy and his bunch are a great crew of coaches and and trainees intent on learning and taking what they can to be the best damn coaches and athletes they can

Thanks for having us out it was a joy.

Diablo Crossfit Facebook page here (http://www.facebook.com/pages/Pleasant-Hill-CA/Diablo-CrossFit/136063515442?ref=ts&__a=13&v=wall)

http://profile.ak.fbcdn.net/profile-ak-snc1/object2/1921/36/n136063515442_7601.jpg (http://profile.ak.fbcdn.net/profile-ak-snc1/object2/1921/36/n136063515442_7601.jpg)





my last two training days are as follows

Thursday

Box Squat
bar x 3
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
525 x 3

Shrugs
7 sets of 10

Cardio :)
squat drop set no rest just long enough to strip plates
405 x 5
315 x 5
225 x 10
135 x 10

Sunday

Deadlift at CF Diablo

I just worked u[p to a hand full of singles at 535 then
2 singles at 625 that felt as easy as they should considering

a few more at 445

thats it

Back home now and packing to head to Ripps gym on thursday morning

[Phil Stevens]

Took it easy I was still wiped out from the trip and my shoulder has been acting up where it did prior when i tore the rotator cuff. so instead of like before going from a 400 bench to 95 lbs I decided to cut it early and let things heal up.

I did a LOT of very light DB pressing like 30 and 50 lb DB.

Lots of ring rows 12 reps x ?? sets

light bb pressing 95 x 15 x a few sets

a hand full of sets of wide grip chins

some other DB oh press light weight
and triceps work

then got some stim done on the shoulder

[Phil Stevens]

I went light today have a 16.5 hour drive to Wichita Falls Texas tomorrow down to Ripps gym did want to be dieing on that and ill train hard there.

squats
up to 225 for a few.

box squat
315 x 10 x 6 sets
nice and easy

prowler
5 100 foot runs

ready for a great trip and old friends

[Phil Stevens]

Anyone who missed the Coaches round table this weekend should be kicking them selves in the ass it was a great weekend of discussion, food hanging out and training.

I did a bit of training this weekend, not a lot but got in what was needed.

Friday I got a DL session in not knowing what to expect after a 15 hour car ride was just hoping to get a few singles in the 600lb ranges expecting they would feel heavy.

Well I was wrong.

worked to 585 and that was damn easy

so went for it,
625 x 1 easy
675 x 1 simple
700 x 1 a small stall just above knee but not bad at all best 700 I have hit in the gym.

tyhen a few more in the 500 lb range


thats about it then sunday we went and threw for a few hours as I sweated off the night prior :)

thanks to Rip and everyone for an awesome weekend.

http://vimeo.com/13951420

Phil

[Phil Stevens]

OK another light week benching shoulder feels about 90% ill flat bench next week

DB press
30 x 10
70 x 10
90 x 5
110 x 12
130 x 5 x 3 sets Man this is the lightest these have ever felt
90 x 14

lots of tris and some stretching

thats it

[Phil Stevens]

Squat

Feeling a bit better today loaded up on the vitargo and went to see what I can do

Low box
Bar x 3
135 x 3 x 2 sets
225 x 3 x 2 sets
315 x 3
405 x 1
Felt good to take this load to parallel and hip felt OK and it was easy I haven’t went over 135 down here in months since the degenerative hip diagnosis

Box squat 2 inches higher than above
455 x 1
495 x 1
545 x 1
585 x 1
500 x 8 PR
This was easy to and a nice big 3 rep PR from 3 weeks ago when I did 495 x 5

Shrugs
110lbs x some x some sets

Sand bag clean and squats

LWFD throws practice.
Not throwing hard just trying to get low, drive, and then pop the hips up

[Matt Reynolds]

Phil,

The 705 beltless pull was really, really strong. That's my goal before the end of the year - to pull 700 no belt, no gear.

Also, I have also been diagnosed with extreme hip degeneration in both hips. I made a long post to Rip about it in his forum last night but he hasn't posted it yet. I would love to get some ideas from you and maybe even chat on the phone a bit about how to work around the issue.

We seem to be really close in strength as well. I'll enjoy reading ur journal.

[Phil Stevens]

this is my training the last few days (http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs246.snc4/39654_1474178851640_1148734491_31294491_3410864_n. jpg)

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs246.snc4/39654_1474178851640_1148734491_31294491_3410864_n. jpg

[Phil Stevens]

Phil,

The 705 beltless pull was really, really strong. That's my goal before the end of the year - to pull 700 no belt, no gear.

Also, I have also been diagnosed with extreme hip degeneration in both hips. I made a long post to Rip about it in his forum last night but he hasn't posted it yet. I would love to get some ideas from you and maybe even chat on the phone a bit about how to work around the issue.

We seem to be really close in strength as well. I'll enjoy reading ur journal.

Sure drop me a line Id be more than willing to swap ideas and what has worked

thanks for the props on the DL

[Phil Stevens]

OK my motivation and energy on a ten scale 10 being on crack 1 being dead I am about a 1.5 today.

I knew not to expect anything big. just put the work in

DL 330 x 1 x 5 sets

power snatch
bar x 2 x 2
40kg x 2 x 2
60 x 2 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 1 x 2
90 x 1 PR 198 lbs
and 90 x miss

DL
330 x 1
420 x 1
510 x 5 x 3 sets

thats it in and out

[Phil Stevens]

Went and threw last night just heavy and light hammer. just woirking on technique

Ill try and get a quick bench session in today then have to go move 20,000lbs of river rock

[Phil Stevens]

Benching (http://phil-stevens.blogspot.com/2010/08/benchingok-s.html)


OK so shoulder feeling about 97% so went back to flat bench to see how things felt

Bench
bar x ?
95 x ?
135 x 5
185 x 5
225 x 5
275 x 2
315 x 1
365 x 1
335 x 3
315 x 6
275 x some slow tight reps x 2 sets

thats it.

hit the 365 easy sure things felt heavy as I haven't had weight in my hands in a few weeks but felt good, went and put 385 on and then said NO play it smart shoulder isn't 100% don't fuck it up now take it in pieces. So backed off hit some other sets keeping one in the hole.

Glad I did shoulder feels good today.

Edge my way back up over the weeks think I'm going to do some reps for a while while shit continues to heal

Then moved rock.

[Phil Stevens]

A few sets of rows yesterday thats it lifes a bit crazy so training backs off

[Phil Stevens]

Squat
Bar x 2 set
135 x 2 sets
225 x 3
315 x 5
405 x 12
315 x 20

Shrugs
Few sets

Rows
Few sets

Step ups one set

That’s it I didn’t have energy so I just wanted to get hard work in so did a nice controlled set of 12 at 405 then 315 x 20 that’s was more like fat strong guy cardio than training but felt good

Few sets of other crap and called it a day

[Phil Stevens]

Bit behind here things are crazy body weight back down under 250

I havent done it in a long while so figured Id give seated OH pressing a try Man I rely on my leg drive a lot to put 300lbs over my head. I am going to work these

seated OH Press
bar x 20
95 x 10
135 x 10
175 x 10
195 x 5
135 x 12
95 x 17

Wide grip chines
5 x 6 sets

pull downs high rep
30 reps x 2 sets

thats it

then LOTS of moving rock and threw a little on Sunday and really sucked Oh and decided to pull 500 and some change on a dl with zero warm up. Surprisingly it felt OK LOL
__________________

[Phil Stevens]

I am ran down from life and moving 20,000 lbs of rock in the heat this weekend etc so just go in and punch the clock I am not going to have a good session for a few weeks when life hopefully settles down. Until then I am going to take whats there and not expect much.

Sumo DL
245 x 3 x 2
335 x 2 x 2
425 x 1 x 2
515 x 1 x 2
Haven’t done these in a long time so since I’m feeling ran down figured Id give them a whirl, can feel the injured glute a bit on them

Conventional DL
425 x 1 x 2
515 x 1 x 2
565 x 1
605 x 1
625 x 1
Slowest damn 625 Ive pulled in a long time the 700 from a few weeks ago felt better than that. It was just slow didn’t feel heavy just like I couldn’t pull hard odd feeling

But I got some work in

GM light and slow
135 x 5 and 10
185 x 10

These were real slow just stretching out that glute and hammy

That’s it in and out.

[Phil Stevens]

Floor pressing (http://phil-stevens.blogspot.com/2010/08/floor-pressing.html)


just get in punch the clock get some OK work done

Floor Press
bar x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 5 x 3 sets
275 x 7
225 x 10
185 x 15
135 x 15 x 2 sets

Tri extension
3 sets 20

DB presses
some x some

thats it

[Phil Stevens]

OK got moved starting to settle in

15 hour drive friday went ahead and went to the gym to DL saturday. nothing to heavy but felt good considering

worked to 575 x 3 x 3 sets

today monday went and squatted felt worse today than saturday back shot

just did 445 x 3 x 3 but got something in

going to take me a bit to get on schedule but its a start.

[Phil Stevens]

chins 10 x 3 sets

Floor Press
bar x 10
135 x 10
185 x 10
225 x 5
275 x 5
320 x 5 x 3 sets
Close grip floor press
275 x 6
225 x 10
185 x 10
135 x 15

BW prone rows x 10 x 6 sets
Bw + 40 prone rows x 6 x 4 sets

Arms only rope climb x 1
Yup I couldn’t resist to see if I could and yes even fat gorillas can climb ropes, going down sucked but up wasn’t bad

I hadn't tried in years since I was a little guy, I couldn't resist. It wasnt that hard used arms only no legs up was pretty easy down wasnt so fun but not bad LOL

[Phil Stevens]

Just easing things up over the next few months punching the clock

Deadlift
155 x 5
265 x 3
355 x 1 x 2
445 x 1
535 x 1
585 x 3 x 3
625 x 1 x 2 sets
the 585's were easy but didnt feel right
the 625's though felt like I could clean them was finally getting on my heals and tight

Clean pulls
355 x 3 x 5 sets

going to hit a lot of light volume and get back to GM's and such I used to be strong as hell at these
ease into it

GM's
265 x 8
155 x 15

Back extension
BW x 20 x 2 sets
bw + 45 x 15

abs 10 x 2 sets

thats it good session

[BrotherIron]

Those are some sick numbers. What's your best clean? Do you do any Snatch Pulls or Snatch High Pulls?

[Phil Stevens]

Thanks.

Im not sure. Im not a squat cleaner by any sense of the means with my degenerative hip gave up on that long ago. Plus being a highland games athlete no need for me to get good at getting under the bar. I need to be able to create as much power as possible UP to throw things. A straight legged power clean I think with a bit of practice I could pretty easily get in the mid 300's? I tend to do lots of pulls in the stead and just push it to the point it feels like it wants to go up I just dont allow it, helps me save my elbows.

Ive no hand power cleaned 265 a few weeks back LOL

I have been adding in a lot of snatches and snatch pulls due to newly taking up highland games, I need to get a lot more explosive. I don't really beleive in the high pulls, it tends to teach people to arm bend to much.

[Phil Stevens]

Box squat
bar x some
135 x 5
225 x 3
315 x 3
405 x 3
455 x 1
495 x 2 x 2

a bit lower box these were still harder than they should have been kept getting on my toes

Speed squats
315 and double over red bands 2 x 5 sets

step ups 20" box
3 sets left bad leg be the limiter

Loaded rotating back extension 4 sets
abs 4 sets


then a few hours later
went and threw hammers for a an hour and half, went well had some decent throws

[Phil Stevens]

OK so weight is finally starting to creep back up

went and threw HWFD last night for an hour. By far my weakest event but after 30-40 throws things started coming along. Hitting some solid high 20' marks nearing 30'

I am going to aim to go throw just HWFD at least once a week and then all the events once. If I can get back to the 275-280lb range that will help a ton.

[Phil Stevens]

just punching that clock, wrist hurts today from last weekend tweaked it but everything went ok

Floor press
Bar x some
135 x 10
185 x 5
225 x 3
275 x 3
322.5 x 5 x 3 sets
just incrementally going up want to hit my old 4 rep PR in a few months for 3 sets 5

DB rows
80 x 10 x 2 sets

Bent over BB rows
225 x 8 x 7 sets
starting slow here havent done these in a long while

1 arm ghetto t bar row
110 x 5 x 4 sets

JM presses
135 x 10 x 4 sets
these really suck I need to keep them in

DB press 80 x 10 x 2 sets

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs411.snc4/47388_1501250648418_1148734491_31358752_1265721_n. jpg (http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs411.snc4/47388_1501250648418_1148734491_31358752_1265721_n. jpg)

[Phil Stevens]

Just easing things up over the next few months punching the clock

Deadlift
155 x 5 x 2
265 x 3
355 x 3
445 x 1 x 2
535 x 1
590 x 3 x 3
these felt like shit not hard just not as easy as should but i got the work in this should be easy glute was aching to much sit on ass time

Clean pulls
405 x 3 x 3 sets
called it not feeling right in the glute went to the ole make the glute feel better stand by

Light SLDL for reps
355 x 15

going to hit a lot of light volume and get back to GM's and such I used to be strong as hell at these
ease into it

GM's
185 x 10 x 3 sets

Back extension hold
BW x 1 minute x 2 sets

abs hold
1 set not very long got bored but I did them

thats it, it was OK

[Phil Stevens]

went with the plan to throw weights and hammers. ended up spending an hour on just Heavy weight, but made more progress. Things are getting better each session getting near that 30' mark now.

than a bit of light weight which went for crap, and a few hammers and called it my posterior chain is just shot and I was tired rest up and throw Tuesday

[Phil Stevens]

Yhea Im going to do my speed work first now work damn hard on that and then move to the heavy stuff I need above all to get more explosive for highland games. It don't mean shit that I can squat 700 if I cant move 56 lbs very very fast LOL

As well with this climate change it seemed that lot of extra warm up helped my aching hip and knees get a bit more ready

Speed box squat against dbl over blue bands
bar x 3
135 x 3 x 2
185 x 3
225 x 3
275 x 2 x 5 sets

Box squat
335 x 3 x 2
425 x 3
535 x 1
425 x 8
335 x 8

step ups
1 sets shit was aching so called it

oh and also did a few DB shrugs to build z trapzzz

file:///C:/Users/Phil/AppData/Local/Temp/moz-screenshot-1.pngfile:///C:/Users/Phil/AppData/Local/Temp/moz-screenshot-2.pnghttp://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs707.snc4/62737_1506931510436_1148734491_31370596_2795628_n. jpg

[Phil Stevens]

bench and rows (http://phil-stevens.blogspot.com/2010/09/bench-and-rows_15.html)


time for some kind of a deload every joint is sore but i got the work in and it wasnt hard

Floor press
bar x ?
135 x 10
185 x 10
225 x 5
275 x 3
325 x 3 x 3

bent over rows
bar x ??
135 x 10
185 x 8
235 x 8 x 5 sets

DB press
3 sets

band rows
3 sets

[Phil Stevens]

DL day wasnt exciting enough to post I took a deload my back is shot and sore.

I played around with one arm barbell hang snatches.
went up to a bunch of singles with both hands at around 110lbs

then a few very light SLDL's

a ton of bw back extensions and just other crap

OH pressing and chins

decided to go somewhat heavy on the push press everything felt heavier than it should and it had been a long while since I went very heavy on weighted dead hang chins so went that way

Push press
bar x some
95 x 5
105 x 5
135 x 5
155 x 3
185 x 1
205 x 1
225 x 1
245 x 1
275 x 1

Pull Ups
bw x 2 x 2
25 x 2
53 x 2
70 x 4
88 x 3
96 x 2
105 x 3
bw x 5 x 5

DB OH PRESS
25 x 10
35 x 10
45 x 10
50 x 10 x 3 sets

[Phil Stevens]

Kind of a get in get out just squat day. I am going to DL a day early and also back still feelign a bit funny. I will say this is the best squats have felt in some time

Speed box squat against dbl over blue bands
bar x 3
135 x 3 x 2
185 x 3
225 x 3
275 x 2 x 5 sets
these had POP

Box squat
315 x 2
365 x 1
405 x 1
455 x 1
495 x 1 x 2
445 x 5
355 x 15

[Phil Stevens]

Floor press
bar x ?
135 x 10
185 x 10
225 x 5
275 x 3
327.5 x 3 x 2 sets
327.5 x 7 (PR)
these were damn easy today, so went for reps on the last set

Band rows
11 sets

DB press
80 x 15 x 3sets

DB JM PRESS
3 sets
Loved these, I think I may have finally found the trifecta triceps exercise. One thats damn hard for me, yet effective and safe. Every other one seems to leave my elbows aching for a few weeks and hinders progress. this sucked but these was no pain just very hard work all the way down the inner head of the triceps

band curls
3 sets

[Phil Stevens]

Deadlift
155 x 3
265 x 3
355 x 1
445 x 1
535 x 1
595 x 3 x 3
these felt easy cheesy so I then went up and hung KB's from the bar to add weight
641 x 1
661 x 1
these were simple

Clean pulls
265 x 5 x 2 sets

back extensions and abs
2 sets
562

[Phil Stevens]

I'm back and I'm married and rested.

12 days off except some very very might lifting one day.

I am proud to say I coached Geno in vegas and he hit several Personal and world records and won the worlds in the 100% RAW division in the 308 class. Great job Geno!! that was a bad ass deadlift

Also Andy lLaird another athlete I have trained hit a BIG DL pr of 450+ in the 60-65 age class as a 189er woo hoo Andy.

I'm back and will be training again I'm healed refreshed and ready to roll

today went and threw light weight for a half hour. Ill go to the gym tomorrow.

[Phil Stevens]

Floor press
bar x ?
135 x 10
185 x 10
225 x 5
275 x 3
315 x 1
330 x 3 x 2 sets
330 x 7 PR by 2.5 lbs
again went great, think I had 1-2 more on the 330 as well but didn’t have a spot so called it

Inverted Ring rows
9 sets

DB press and DB rows
80 x 4 sets

80 lb DB rows
4 sets

DB JM PRESS
4 sets


Hammer curls
4 sets
My right bicep is still weak as piss from blowing the tendon way back when need to keep this stuff in

Great first day back I got a stupid pump I’m guess from the break and coming back. Good day

[Phil Stevens]

Deadlift
155 x 3
265 x 3
355 x 1
445 x 1
535 x 1
600 x 3 x 3
635 x 1
655 x 1 very easy
I want to slowly push this to where I am hitting 700 in a fatigued state after hitting my triples

Clean grip hang snatch few sets

300lb Keg loading over 48Inch bar
3 sets

That it got in late so had little energy but everything went great just didn’t get in everything planned. Not bad for a first day back. Ill get it all in next week might do extra tomorrow.

[Phil Stevens]

Log Push Press
90 x 3 x 2 sets
140 x 2
180 x 1
230 x 1
240 x 1
250 x 1
260 x 1

BB Push Press
225 x 1
245 x 1
265 x 1
285 x 1

Pull Ups
Bx x 2 x 2sets
Bw + 53lbs x 1,2,3,4,5,6,1,2,3,4

DB strict press and band pull downs
5 sets

EDT 15 minutes
Band triceps and biceps
Total 60 reps

Lat raises
3 sets

An ok start to this log felt OK BB felt EASY!!!

[Phil Stevens]

went and got some throwing in

Braemar=
went ok haven't done any since moving have been working on HWFD and open stone so much. But these went ok just need to get more explosive and was throwing to high.

HWFD = went ok was still hitting lower than I want in the 27' range but getting better

LWFD= went great I haven't touched it in a few weeks really made progress on this from all my foot speed practice need a but more height but live drived the damn thing 63 feet a few times. Was getting the feel for this weight.

that's it
657

[Bar Overhead]

What is advantage for a floor press vs. bench press?

Thanks.

[Phil Stevens]

Floor press vs full range.

No leg drive no core involved and also lose that back rebound off the lats as you come to a dead stop on your elbows much like a box squat. it really hits the mid range right where I start to stick and hits the triceps hard. thats my weakness. I'm strong off the chest get a great drive out of the pause and up and fall flat in the middle and top.

so Im using them to attack my weakness.

[Phil Stevens]

Box jumps
20” x 1 x 4
24” x 1 x 3
26” x 1 x 2
28” x 1 x 2
31” x 1 x 2
33” x 1 x 2
35” x 1 x 5
Not bad none of these were hard it was straight legged until 31 the some knee bend Ill slowly raise these up over the weeks try and get back in the high 40’s

Box Squat
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
450 x 7,8,7,7,6
These sucked balls today but I got the work in

Speed box squat against dbl over blue bands
275 x 2 x 5 sets

Farmers
270 x 50’
370 x 50’
450 x 50’ x 3 sets
That is total farmers weight not each. So these were light and fast I’m going to ease this up over the weeks this was the first time doing them in a long while.

Abs and back extensions
1 set each

Not a bad day all in all not good not bad just was

[Phil Stevens]

Floor press
bar x ?
135 x 10
185 x 10
225 x 5
275 x 3
315 x 1
335 x 3 x 4 sets
335 x 4
Wow I didn’t have it today got all the work in and an extra rep but just wasn’t feeling strong everything was slow and grinding a bit

Inverted Ring rows
8 sets

EDT 15 minutes
80lb DB press and 70lb DB rows
total reps 50
I admit-tingly wasn’t pushing it just went through it and set a baseline. I wasn’t lolly gagging either but just not trucking


DB JM PRESS
4 sets

band Hammer curls
4 sets

[Phil Stevens]

Deadlift
155 x 3
265 x 3
355 x 1
445 x 1
535 x 1
585 x 1
605 x 3 x 3
625 x 1
645 x 1
These sucked today until the last set of 605 then those were easy. Before that I was out on my toes etc and juts couldn’t get back the last set was cake as it should be so then took to more easy singles at 625 and 645.


hang power snatch 20 minutes
nothing heavy just exploding with doubles from 95 to 135

Keg loading to 48”
300 x 6 reps
these were much easier on this my second week back to them grab pop. felt good even after all the DLing

Rotational abs
3 sets

[Phil Stevens]

Just one of those days where everything was achy so just punched the clock and took an easy day

Log
worked up to 230

Behind neck push press
225 x 3

strict press
worked just to 215 x 3

DB press
4 sets

Pull ups / chins
just a bunch of sets of various chins and pull ups
from dead hang to ring chins etc.

[Phil Stevens]

Box jumps
24” x 1 x 4
26” x 1 x 2
28” x 1 x 2
31” x 1 x 2
33” x 1
35” x 1
36 x 1 x 4

Box Squat
135 x 5
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
545 x 1
455 x 7 x 5 sets


Speed box squat against dbl over green bands
315 x 2 x 5 sets
This was a lot better some nice hard band tension

Farmers per hand
135 x 50’
185 x 50’
called it early on these forgot my shoes and running over varied surfaced with heavier farmers in just socks didn’t seem like a great idea

[Phil Stevens]

despite shit sleep I felt pretty damn good today finally able to loose the wrist wraps as the wrist seems healed and thumbs. Been foam rolling more.

Floor press
bar x ?
135 x 10
185 x 10
225 x 5
275 x 3
315 x 1
340 x 3 x 2 sets
340 x 4
Not bad was hoping for more on the last set but hit a wall at lock out. Im not going to bitch though im adding 5 lbs a week and hitting the same reps. Ill run these a few more weeks

Inverted Ring rows
8 sets

EDT 15 minutes
80lb DB press and 70lb DB rows
total reps 66
thats 16 more reps than last week felt good


DB JM PRESS
4 sets

band Hammer curls
4 sets

[Phil Stevens]

time to start going heavier after this week I have committed to a Jan meet. ill go to sinlges for Nov and dec.

Deadlift
155 x 3
265 x 3
355 x 1
445 x 1
535 x 1
585 x 1
610 x 3 x 3
decided against pulling extras heavier my hands are still ripped open.

snatch and clean pulls
20 minutes

Keg loading to 48”
1 load

that’s it I was beat today things felt slow but easy

[TomC]

While not directly related to your training log, I just read this on your blogspot site:

http://phil-stevens.blogspot.com/2010/10/im-lifer-are-you.html

Very cool piece. Your lifts are insane.

[spiderman]

While not directly related to your training log, I just read this on your blogspot site:

http://phil-stevens.blogspot.com/2010/10/im-lifer-are-you.html

Very cool piece.

I'm looking forward to and explaination about the differences of lifer vs obsession.

[Phil Stevens]

Thanks!! I have it written just waiting for it to come out on caseperformance before i blog it as well.

[Phil Stevens]

Time to step back on the platform and see what i have lost or gained from injury etc.
PL meet Jan 9th. Im going to go in this week and see about squatting to depth. If I can get 500 or so easy without to much pain in the degenerative hip that has no cartilage Ill go ahead and plan on doing a full meet and take a token Squat just to set a total. If there is to much bone grinding and pain ill just do push / pull and concentrate my training on bringing DL and bench up

Also going to adjust training back until after the meet to DL on Saturday which will effect my throwing but its a much better DL day for me as I can do it in the AM. After the meet Ill switch back to better leave energy from throwing.

My main goal is push my DL up despite the junk hip and get closer to the 800 raw pull, that and get back into the 400's on bench which I havent done since the rotator cuff tear but all signs point to me being ready. The squat if I do it Ill just takes whats there with out massive pain and to loud of a sound of bones grinding.