800 and beyond

[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

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.