Phil's Training Log, PL, strongman and such

[Phil-Stevens]

I am going to bite the bullet and post some training here. I find it inspiring to read others journals and watch and post videos for critical review. Me and others a train and work with found this as an indispensable tool,(videos) not to blow smoke up one another butt and just say GREAT JOB!!! but to see what we cant feel and also its easier to learn from one another and offer advice

so Il start today, Im fighting some big injuries and at the same time training for a meet Ill be doing in four weeks Ill be anything but 100% but still look to put up a OK total 1500 or so

Injuries right now, patella tendon and superspinatus tendon injury, main one the super.... its really limiting the loads on my pressing to low loads

well Ill put A few workouts from the past week including yesterdays and keep updating from there . I look forward to constructive feedback and any questions

[Phil-Stevens]

Jan 14th squat and bench day

Got some new TK Knee sleeves, they fit good , and really heated the knee ups and no pain this week which is killer

Also had a Z-Health practitioner come by and work with me give me some drills, lets see what that does in time to early to tell

Low back still bit tweaked but better then it was can make it half way to touching my toes

Squat
Bar x 5
135 x 5
185 x 3
225 x 3
275 x 3 feeling good
315 x 3 x 2 sets
365 x 1
405 x 1
455 x 1,1,2,1,1,3
Not bad just wanted to get lots of sets in here trying to get that footing back down and confidence and strength up, feeling much better knees felt great today, back could have been better,
Coming along slow Ill push these up over the next three weeks and hit some multiple singles at 5 plates the week prior to the meet I think, then rest up and see what happens


Bench
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
295 x 3,5,4,3,2
Not to bad, upped it 10 lbs for the 5th week in a row and they are feeling better and better still cant FIRE!! it at the bottom, shoulder is just not stable enough, but the shoulder feels good no pain, just have to be patient and take time, the stabilization and strength is coming back. Feels good to be lifting near 80% of max again, Il go up to 305 next week and keep going from there be smart and not push it to hard. I think if I can even get a measley 330 in the meet I should be able to get my 1500lb total if all goes right. Depends on how the back progresses and if I can take a stab at that 700lb Deadlift or not which felt very possible 2 weeks ago

Man sorry about the foot c. concentrate on the upper body chins bench etc use this time to get it strong and that low back, hams and glutes with GHR, reverse hyper, back extension stuff like that

cheers

http://www.youtube.com/watch?v=6auxf1ctwjU

[Phil-Stevens]

Friday Jan 15th
Assistance day

Myotest Horizontal Press Injury /unilateral assessment.
Warm up with DB pressing up to 70lb db Explosive then test.

Left arm (un injured) Right arm (injured)
Power 829W 649W
Force 579N 546N
Velocity 192 cm/s 161 cm/s

Much better then several weeks ago its coming back not 100% but much better

Power Snatch Complex, snatch, OH squat, Back squat, round back GM
20KG x 2 sets
40kg x 2 sets
50 x 1 set
60 x 1 set
70 x 1 set
Power snatch
75kg x 1 x 10sets 60 second rest

These felt OK back is much better then it was

OH press
40lbs x 2 sets light

Reverse hyper
2 sets x 15 reps

that’s it

http://www.youtube.com/watch?v=ZHZGwM4Zi8o

http://www.youtube.com/watch?v=6clCe76uD-Q


Saturday Jan 16th
Deadlift day

Going to take it slow start with cleans to feel the back out. Its not right for sure but much better so decided to go out of the rack, that went ok dropped it to below the knee and just went o 675 for multiple singles. Also wore a belt which I normally don’t and had to just lay the power on not hammer as hard as I can

2 position clean (from floor then from hang = 1 rep)
Bar x 2 sets
40kg x 2 sets
70kg x 2 sets
90kg x 2 sets

Power clean
100kg x 1 x 2
120kg x miss, 1, miss

I havent done these heavy in along time so not bad I have more then enough horse power just technical stuff

Rack pulls above knee
315 x 5
405 x 5

Rack pulls below knee
495 x 1
585 x 1
635 x 1
675 x 1 x 2
675 x 1 x 5sets, 1 minute rest between each pull (video later)
Not o shabby hopefully back gets back to 90-95% in the next few weeks, meet is getting close

DB Press, just nice and controlled
50 x 10
70 x 10
105 x 10 x 2
70 x 1 sets

Reverse hyper
1 set 30 reps

Here is the 675 x 1 x 5sets with 60 seconds rest
http://www.youtube.com/watch?v=vvCqO9O-0HA

Monday Jan 19th
Assistance day

Clean x 1, front squat x 3 and Push Press x 2 = 1 rep
Bar x 1
40 x 1
50 x 2
70 x 1
80 x 1
90 x 1

Pwr Clean and push press 60 seco0nds rest
95 x 2
100 x 1
105 x 1
110 x 4

Pull Ups Ladders 15 minutes
62 total
Man that’s way down, elbows a lil sore today

Reverse hyper, bi’s and tris
3 sets 20


Tuesday Jan 20th
client and just toyed around with some 1 arm B snatch