Phil Steven's Training log

[Phil Stevens]

I'll start one.

lil history, Ive been from 300+ down to 165 and running a lot which tore up my knees and got Old real fats plus sucks starving, few years messing around with just trying to look good hanging out around 200-215. The last 2.5 years or so I made the switch to being an athlete and competing in strongman and PLing. Currently 260lbs or so Came back from blown bicep tendon (atlas stones) 14 month ago, and currently nursing a partially torn patella tendon LOL. In general I am held together with bailing wire and duct tape since I was young I got a leg riped off and crushed by a utility truck rebuilt, hip, pelvic etc. but hey just another day and my hurdle in life to clear.

Thats about it. Mainly concentrating on Raw PLing right now,. Just did the Arizona States Meet in the APF and won my weight class in the push Pull, dint squat do to the tendon. Now really trying to get squat back and bench up inline with my deadlift which is edging ever closer to 700.

[Phil Stevens]

Lower ME

Notes: feel OK, good sleep. I have been laying of the food a bit since the meet two weeks ago but BW at 260, not bad. I think I did strain my right spinal erector a bit on the 680 DL in the meet, not bad but it is strained a bit, Ill live.

1A) Squat
Me x a lot
135 x 5 x 2sets
185 x 5 x 2sets
222 x 5 x 2sets
315 x 5 (add belt)
405 x 3, 5 (with knee wraps), 5 3
315 x 3 paused at depth

These went VERYT well today major progress Il be back at 5 plates plus in no time if this keeps up. NO knee pain at all what so ever and Im getting depth pretty well, Been doing a lot of just body weight squats in the pool to get stuff stretched out.

This new form is going to work, My adductor felt like it was going to EXPLODE on the 4th set of 405 so I called it at three, Ill take steady progress.

Keep working on pushing that as back, spreading the floor, and getting depth and that?s POP on the bottom.

1B) Sternum Pull Ups
BW x 5 x 10 sets


2A) GHR
BW x 8 PR, 7, 6, then one set high rep back extensions

2B)step ups
Bw x 3 sets

2C) Side bends
110lb DB

Very Positive day, I?m happy this is the best squatting has felt really since before the new year as far as lack of knee pain. Low back and hams and adductors were pumped as all hell and I ran out of gas pretty quick after the squats, More food.

Phil

3rd set of squats
http://www.youtube.com/watch?v=GR8TcOgBvlc

[Phil Stevens]

Activity

Racquetball 1 hour against a guy that I out weight by 115 lbs LOL. Great way for a 260lb + person to work up a sweat and have fun doing it

It was a blast essentially an hour of intervals. First time I had played in about 35 lbs. A great time and as good a way as I remember to get some cardio like activity in and have it not suck. I still say you want to do cardio go play a game or something.

The first match was the longest game in the history of racquetball I think at just over 40 minutes. I lost a whopping 14 to 21 when it was aid and done. Next match I came back and puled in the lead 13 to 12 when time ran out.

Next time I have the plan of just running into him in one nice full speed collision early on and I know from that point on the game will be mine LOL

[Phil Stevens]

OH press day
Just put in the work. Not trying to push things to hard for a bit kind of the valley between the peaks after the meet letting small things heal up. Shoulder had minimal discomfort a few times.

1A) Strict OH Press from rack set at nose
bar x some
95 x 10
115 x 5
135 x 3
185 x 3
225 x 2
245 x 1
225 x 1 x 10 sets
Nothing ground breaking but got he work in this is the hardest place for my set at my nose. Get this up a few more Lbs and Il have a 300 push pres in no time. First of the year.

1B) DB curls
20 x10
30 x 5
40 x 5
50 x 5 x 15 sets

I am finally getting that consistent work in Ive been dodging since blowing the bicep tendon and having it repaired. These were good nice and controlled no pain in the distal tendon insertion, a bit in the proximal. I can tell its still very tight, slow progress

DB OH press
20 lbs 1 x 50

Foam roller on low back, hams, arse, and IT band.

Nothing GREAT but it was what it was.
Phil

[Phil Stevens]

Saturday Oly and DL fun day

Feel ok, right erector still a lil not right but Il live shoulder achy a lil, Nothing major
Rub some dirt and massengil on it and hit the gym

1Complex and mobility work
Power Snatch, Snatch balance, OH squat, back squat
50 x 1 x 2 set
60 x 1 x 2 set
70 x 1 x 2 set
75 x 1 x 2 set

2)DL
225 x 3
315 x 3
405 x 1
495 x 1
600 x 2 x 3 sets

Felt good to get 600 in my hands again after the meet. That?s kind of a standard to my training right now at least 600 gets DL?s on Saturdays and its working multiple sets with loads I know I can make my bitch and very rare jump to get a PR

3)
1 set of BB rows

4) Episode 2 of Make Phil Your Bitch Unscripted LOL
Fun stuff but I really wanted to go heavier they wouldn?t pansies

5) drag truck 45 second., that?s always a JOY to close with They thought we were going to skip it until I brought it up J

That?s it

Happy Birthday Mom I?ll always Miss you and love you

Phil

DL set 3
http://www.youtube.com/watch?v=EpqCzUI1wFQ


Episode 2
http://www.youtube.com/watch?v=U6F1vBD8Aa4

[Phil Stevens]

Upper ME 2 Sept 1st

Notes: feel OK except a Troy and his family kept me up past my bedtime feeding me pasta and a few drinks, helped me bloat on a nice 6 lbs I?ll pee off in a few days LOL

Still sticking with the bit higher rep stuff approx 8RM The plan was to this for three weeks after my meet But I think I will stay a bit lighter load higher rep longer. My AC joint is still acting up a bit and its load dependent seems anything over 365 makes it bug me and Id rather address this now then push forward and let it become a real problem. Seeing as I have 6 months prior to my next meet I have plenty of time and getting out of my usual of 1-3 reps will likely give me some nice hypertrophy gains as well. So Il just push it as far as the shoulder lets me each week and play it a bit smart while still pushing the envelope

1) Pin Press Mid Range ( ring finger on rings) Pin # 8
Bar x some
95 x20
135 x 10
185 x 8
225 x 5
275 x 3
315 x 3
335 x 10
385 x 1 x 3 sets

Again just a guess of my 8 RM, Pleased again to go over it and get 10 then hit some singles at 385

Changed my footing a bit trying to go a little wider, felt OK


1B) side bends
155 x 5 x 8 sets

3) Incline DB Press
90 x 10 x 3 sets

2 and 3 B)
Chest supported DB rows
70 x 12 x3
80 x 8 x 3

All in all good day

Phil

335 x10
http://www.youtube.com/watch?v=BTQNABC8tYU

[Phil Stevens]

Extra workout just to get some blood flowing and work on my clean form. Just get moving wake up

Power Clean the front squat
20kg x 2 x 2sets
40kg x 2 x 2sets
50kg x 2 x 2sets
60kg x 2 x 2sets
70kg x 2 x 2sets
80kg x 1 x 2sets
90kg x 1 x 2sets
just power cleans from here Dont want o tweak knee and Im squating tomorrow
100kg x 1 x 2sets
110kg x 1 x 2sets
120kg x 1
100kg x 2

Not bad If I actually ever devote some time to this I think I could have a decent Powerclean. The 120 was anything but pretty didnt get my shelf made right so it bit me a tad but made it none the less

I also did some very light band work for my shoulders during this just prehab type stuff

Ok day

[Baker]

some strong lifting there...nice press & squat & deadlift.

[Phil Stevens]

Thanks Baker. There coming along finally. Im really pleased with the squat coming back after Rip was here for a visit. Ive been battling a partially torn patella and the past two weeks for the first time Im hitting decent loads and no pain. I should be able to progressively push it up again

Today-

My first day missing a training session I hadnt planned to in heck, I dont know. Just tired as heck today and decided to put it off. Be smart and come back tomorrow a usual day of and get the squats in.

Sometimes you got to know when to walk away

[Phil Stevens]

Squat 9/4/08

Notes: lack of sleep again about 4 hours and body weight down but wasnt going to put it off again just go do what I can. Knew I wouldnt be repping things so thought Id go up in load a bit. Nothing impressive but the most weight Ive had on my shoulders for a squat since tearing the tendon in May so Hey its progress.

squat
bar x some
135 x 5 x 2 sets
225 x3
275 x 3
315 x 2
365 x 2
405 x 2 (right knee started to come in, get your head in the game)
425 x 1
445 x1
455 x1 ( depth questionable but right on the line)
405 x 1
365 x 3 x 2 sets

Explosive Ring Pull Ups
11 sets

GM's
315 x 5
365 x 5

thats all folks

[Phil Stevens]

Saturday, fun day and DL

Clean and front squat
worked to 90KG x 2 2 each time
Power Clean only
100
110
120 miss Suck
100 x 2

my second pull sucks

Rack pulls from below knee
worked up to
675 and
725 (10 PR from below the knee)
solid felt good

tire flips 600lb x 30 flips

OK day nice playing with the tire again

EDIT: Forgot I shouldered and took a 236 stone for a walk as well

[Phil Stevens]

Need an industrial tub of vagistat. Friggin shoulder is hurting backed way off on the load even can feel slight discomfort with 35 lb DBs on a Tate press of all things

Full range Bench
worked up to 275 and hit it for 12 slow reps then 5 x 2
then 315 for a couple singles

Lockouts
365 x a lot for 2 sets

few dips something Popped in the shoulder and actually felt better LOL

some arm over arm sled rows and some chins

few light tate presses and DB floor presses

Play it by feel and keep backing off for now on pressing for now

Crap workout but they have been pretty darn good of late so to be expected

[Phil Stevens]

Still a bit crazy so when life gets crazy training needs to be basic minimal.

yesterday went in and trained just shortly after waking up, Not ideal for me, and squatted, nothing crazy Just working on hitting depth on rep one

worked up to 425 for a handful of singles and a handful of doubles

Im very weak from the knee injury and time not squatting heavy in the mid range. I got plenty of pop out of the bottom even paused its about half way up things stall. I think it may be a lot mental a protection instinct from when the knee was hurting. Even when I stalled hard it was just amatter of saying no this is light weight and then Id come out of it. Just soemthing to work through

thats it not to much gas the past few weeks but eh. everything going good in relatively they cant all be ground breaking, put the work in

[Phil Stevens]

Just some pressing nothing crazy or exciting

Seated OH Press
bar x5
95 x5
135 x 5
185 x 5
205 x 5 x 5

DB OH press
65 x 5
75 x 5
90 x 5
30 x 30

Blast strap walkouts 3 sets

some curls

Thats it tomorrow should be fun

Odd right shoulder only hurts on flat pressing and left shoulder only on OH pressing LOL

[Phil Stevens]

Another so so day been feeling just kinda Blaa had allergies for the first time in my life BOO HOOO cry me a river

so just wanted to go in and make sure I pick up 600 or more on some type of DL

warm up just bare and wooden stick

Complex Snatch / Drop Snatch, OH Squat, Back squat
40k x 2
50 x 2
60 x 2
70 x 2
nothing crazy werent feeling great need to roll my back again I got away from it for two weeks its tight

My mobility is better

DL's with Fat Bar

Sumo DL
figure try these as its been ages, over a year and a half
320 x 1
410 x 1
stopped ther and went to conventional
these felt like trying to speak Chinese, like I was going to fall over. It might be a good idea for me to do them and bring hip strength back up when I was squatting my best I was sumo DLing??

conventional DL
410 x 1
500 x 1
590 x 1
640 x 1 Man I had NO pull of the floor this was slow I think the weight loss has started to show its face, but lil early to tell I did hit a load PR last week, just a bad week maybe

500 x 8 stopped cause hands were killing me
540 x 4

Not bad most volume ive done in a while on DL

off the floor oddly felt like hell today. Might go for some off a plate next week havent in a LONG time.

Charles hit some Nice PR's and a great guest PYB episode

Troy is looking solid, I moved the pins down to the last one and he got he 405, soon he'll be ready to grab that shit from the floor. Made some minor adjustments to his squat, going well. we'll really hit the finer points the last 5 weeks making sure everything is going to depth and hit HARD He will get the raw 1000 easy.

Had another guest Cowboy Pretty bad ole dude 69 years old, 245lbs and 10% BF pretty jacked Impressive to see. Great attitude and easy going

OH yhea we pulled the damn truck to First one was ok went balls out and made like a3 foot PR. I was gassed thought we were only going once. Charles had the bright idea he would go twice so I cant just let that shit go SUCK LOL
__________________

[Phil Stevens]

OH press day

Going to try and go lighter for awhile on all upper body pressing to get this shoulder happy

EDT 15 min PR zone

OH BB Press 155lbs
db curls 30

5 = 2
4 = 0
3 = 3
2 = 6
1 = 27

total reps = 64

Decided to just keep moving today no rest and set a baseline
went OK

scap work with band and pull aparts

Some ab work

thats about it.

[Phil Stevens]

Snatch, drop snatch, OH squat, squat
40kg x 1 x 2
50 kg x 1 x 2
50 kg x 1 x 2
60 kg x 1 x 2
60 kg x 2 x 2
70 kg x 1 x 2
80 kg x 1
90 kg x miss ( pressed it out)

DL ( from mid high shin, 4 inches or so below knee This area was tough got no Hammy wind up on the bottom, new PR no matter what)
225 x 1
315 x 1
405 x 1
495 x 1
600 x 1
640 x1
655 x 1
675 x 1 (PR)

should a went higher but this was tough good enough for today

Tire flipping lots a reps ?? 30+

helped move a concrete fountain and a few 1 arm snatch

BW down to 253

Mike made the tire his bitch, Dian DAMN near had it, We got o work on her squat some more got her tightened up and her and mikes Bench

[Phil Stevens]

Return of the Volumizer

Upper body anyway. I am going to go high volume low(er) load until the shoulder feels better. I will open with something partial on the top end of the bench and go heavy to whatever I can that day with no or minimal discomfort and then go to high rep.

It sucked I dint like it :) but not a bad idea to get out of our comfort zones I got that crazy thing they cal a Pump going on in the ole chest, shoulders and arms. My work capacity for high rep low rest is shit.

Did the following in 1 hour

1A) Floor press from pins at midrange
bar x some
135 x10
225 x 5
315 x5
365 x 5
385 x 2
405 x 3

1B) Spread eagle situps
bw x 15
40lbs x 10 x 6 sets

2A DB Incline press
70lbs x 20
80 x 10 x 4 sets

2B) Chest supported DB rows
70 x 15 x 2
70 x10 x 3

Band flys and band pull a parts
a lot x 5 or more sets

band press downs by a few sets by a lot of reps
band rows and curls x a lot of sets and a lot of reps

thats it

good thing is very little pain where as the past three weeks ive had pretty bad pain for 4-5 days following my pressing day

[Phil Stevens]

Nothing special few Power clean / front squat, Push jerks just went up to some easy 90kg's trying to work on technique everything felt solid need to start working on jumping under the bar that the knee is feeling better.

[Phil Stevens]

Lower ME1 Sept 24th

Notes: feel OK, Body weight down to 255, confidence is coming back in the knee.


1) Squat
Bar x some
135 x 5 x 2 sets
225 x 5 x 2
315 x 3 x 2
405 x 2
455 x 2
465 x 1
475 x 1
485 x 1 Solid
Drop set 405 x 3, 315 x 10

NICE I didn?t video it so it doesn?t exist but these were good. My weakness is still about half way up but great progress the most Ive done since jacking the knee up was 455 x 1 I know I hit depth they were even paused and I hit a point they were just weightless in the bottom, felt sweet


1B) Chins
6,5,4,3,4,5,6,5,4,3,4,5,6

2) GHR
3 sets

2B) Step Ups
3 sets

Good day, no pain, nice struggle. No strength in the middle but able to grind it through, its odd, need to get the explosion back

Phil

[Phil Stevens]

OH press day
Build on last week and stick to the lower loads for upper body pressing for a bit

BW down to 252 lbs this morning, Charles did his part in stopping the loss by treating me to a second breakfast to celebrate his sweet PR's at the gym today
http://www.youtube.com/watch?v=IAc4r_GAisA

EDT 15 min PR zone

OH BB Press 155lbs
db curls 30

5 = 4
4 = 0
3 = 4
2 = 16
1 = 5

total reps = 69 (+ 5 reps)

Not to shabby I thought it would be better the way things started getting two more 5's, 1 more 3 and 10 more 2's but still 5 is good progress

[Phil Stevens]

Sat DL and fun day

didnt know what to expect with residual soreness from the squatting still with me. I am going to concentrate on maintaining my DL and bringing the squat back out of the shitter.

so an OK day

clean and Jerk
20kg x some
40 x a few
50 x some
60 x few
70 x 1 x 2
80 x1 x 2
90 x 1 x 2
95 x 1
100 x 1
110 kg x 1 (pinky in fornt of bar ?? odd)
115 x made the clean presssed the jerk pinky in front of bar LOL

LOT of technical things to work out strenght is more then there

DL
225 x 1
315 x 2
405 x 2
485 x 1
600 x 1 x 6 sets

felt good nice lil rest at first and a bit more as time went on but al solid. first ones felt slow of floor which is odd for me 4 and 5 great 6 slow to close but all solid

going to work in on like I said maintaining pulling 80-90% or so alternate rack and floor and nail the squat hard. My best at this body weight is 650 and Id have EASILY made more then that my bitch today. Ill work up slowly

few sets of bent over rows

one zercher DL for shits and giggles

not a bad day for the lack of sleep I had and arse and hip soreness

[Phil Stevens]

jeese didnt post my training from last weel but it was OK aside from the pressing Ive now changed up my training for a bit to let some nagging injuries heal from the constant high loads etc. Chalrles is going to program me so I can not hink and just lift for a bit

Last wednesday I squatted went well again, ten sets above 400 lbs, no knee pain, so still coming along

friday just some tricep and bi work nothing on the shoulder.

saturday rack pulls from below knee, 675 for 5 singles. prety soldi effort

monday played around some sprint work cleans etc.

today started new training


sweated a LOT but felt great, just I couldnt have Cranked on anything unless I had to.


1) 15 Minute bike work up a sweat and get super warm

2) Power Clean:
40kg (2x3)
60kgx3,
70kgx3,
80kgx3,
90kgx2,
100kgx1
these were all solid and easy


3) Conventional Deadlift:
135x5,
225x5,
315x5,
405x5,
495x3,
405x10

reset on all the reps no bump and go
all were good and light glad I didnt have to really push it today

4) Chins ( Bodyweight Ladders 15 minutes)
1,2,3,4,5,6
1,2,3,4
1,2,3,4
1,2,3,
1,2,3,4
1.2.3
1.2.3

total 69 reps

friggin biceps and forearms is what got fatigued Not used to doing chins as opposed to pull ups
but felt good didnt really push it walked between the sets to mark them down.

5) Straight-Leg Sit-Ups on GHG Unit- lower yourself until entire body is parallel to floor, then up to sitting position.
bw x 4 sets 10

these are nice

good day, I put the work in

[Phil Stevens]

I missed posting the other three workouts and now back to this one. Last one for this week going to not have any timer to train do tom our seminar etc saturday and sunday. Ill get some reps in doing something Im sure

A Session

1) 15 Minute rower work up a sweat and get super warm

2) Power Clean:
40kg (2x3)
60kgx3,
70kgx3,
80kgx3,
90kgx2,
100kgx1
105kg x1

One more sets with 5 more KG

3) Conventional Deadlift:
135x 5,
225x 5,
315x 5,
405x 5,
520 x 3,
425 x 10
Bumped the two work sets up 20 lbs
still very easy.

Felt good all solid good considering IM Dling 3 times a week.
The 425 x 10 I made the effort to get MY arse much lower and legs bent

4) Chins, Bodyweight Ladders
1,2,3,4,5,6
1,2,3
1,2,3
1,2,2
1,2, x 10 sets
1,2,3

Total = 75 ( 6 more then last week)
I did a lot more sets but Very little rest


5) Straight-Leg Sit-Ups on GHG Unit- 4 x12