800 and beyond

[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

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.