Strict Press 40kg x 5 x 2 50 x 5 60 x 5 70 x 5 80 x 3 90 x 1 100 x 1 105 x 1
Push press 105 x 2 don’t feel that strong today
Jerks 70 x 1 80 x 1 90 x 1 95 x 1 100 x 1 105 x 1 110 x 1
All crisp just stopped there
Pull Up = 13
that’s it, really need to keep working the weak triceps. It was weird going totally strict on the pressing I wanted to bend the legs if even just a tad, it will take getting used to
Of course you might say, or I hope most of you say. We all know that progress is earned not simply imparted on us from above. In order to make any appreciable progress (advancement of skill, physique, family relations, etc.) we know we must put forth work, work toward a goal is how we earn progress.
When you see Tiger Woods win another tournament, Donald Trump earn more millions, or me deadlift a 725lb DL PR (http://br.st/0FA) we all should be in awe, yes, but not so much of the act itself we just witnessed, but of what it took to earn that performance, or product. It was the actions, the steps that led up to that act we should admire, and aspire to emulate. The hours, weeks, months, and years of slaving away happily at our tasks, our week area’s, our goals. The dedicated practice.
The reason the amazing feats look so effortless to those who achieve them is not due to some god given gift. It’s due our endless laboring, and chipping away at the mountain that is our self defined greatness we seek, seek for us. The joy we find in ever pushing our boundaries, our accomplishments. Being celebratory of our victories, but never content. Never under the false realization that our performance has reached its pinnacle, perfection. We always happily labor forth, loving the sweat, blood and tears it will take to reach that next step. We earn progress, a step at a time up a long flight of stairs. We strive perfection and yet relish in that fact it can never be reached and MORE is always possible. That fact keeps our blood flowing, and our hearts yearning for more.
We take an Intuitive Periodization format to life, goals, all our actions you see it in all the best athletes, the best thinkers, workers, lifters and business men and women. They have the maturity to earn there stripe not only for the triumph, but on a daily basis. They have the knowledge and maturity to know that it’s a what have you done for me lately world. What they achieved yesterday yes helps lead to greater thing tomorrow or next year but it doesn’t give them a right to anything. You have to earn that dollar every day. Earn that load each and everyday. From set to set rep to rep.
The minute you try and live on your laurels you're done. Yes I deadlifted 725 ten days ago, but that gives me NO right to 725 today, not 700, not even 600. I must earn that load by owning the previous loads each and every day on the platform, and have the maturity to know when to walk away. I have to have the knowledge to program and set my goals high, keeping my eyes on the peak, but knowing it’s a long and winding road and some days you just punch the clock.
Plan, map, have HIGH aspirations, high long and short term goal and DO, strive all you can to push yourself to reach all of them. Though, also have the passion and fire to strive further. Ability to break from the plan and strike when the iron is hot, but also the maturity to no every day wont be your best, or even par, and no matter if you give your all that’s just not going to happen today. Shoot to reach your daily goal but have the plan set ahead for walking away and what to do if that happens on a consistent basis.
To end this that could, and possibly should, be fleshed much further. I will leave you with the few things that I feel are the main ingredients of athletic, or most probably life successes as a whole. The realization and joy in the fact that this is a long never ending journey in reach of an impossible perfection, and the maturity to earn your progress on a daily basis. To take an athletic, positive mind set. Seek progression, not pain. Add more load, more work, more love, when you kick the old loads ass, not when the current load no longer kicks yours.
It was much needed I havent had but one weekend away since last Christmas. I had a great time hunting pheasant and kicking back with a great group of Guys. Compliments of a great friend Paul Parrott (wild west marketing) and some new friends.
We killed a lot of these
and a lot of these
Now I'm back, not 100% healthy but I'm refreshed and ready to get back to work. It was great to step back and get back to my roots and just hang out and get in neture for abit.
Man I feel like watered down pudding just not pushing it getting something in
Bench 95 x 20 135 x 10 185 x 5 225 x 5 275 x5 320 x 1 x 6 sets nice and slow just staying uber tight very slow eccentric and not really explosive concentric shoulder has been feeling iffy the past few weeks
Deadlift 135 x 3 225 x 3 315 x 3 405 x 1 495 x 1 x 2 Man those felt stupid heavy for a load that’s under 70% LOL SLDL slow 315 x 3 x 5 sets
that’s it Ill play around a bit tonight with light deep squats and get healed up to start next week
On pressing I am going to drop back to what I did to bounce back from the rotator cuff issue it helped a ton and made me strong. Ill be doing lots of volume at very very light weight just short of failure and bumping it up each week for 6 weeks hopefully bullet proofing the shoulder that’s feeling loose again and then have 6-8 weeks to work heavy for the meet.
It was a great day all around, the athletes did awesome, the bands played great music the kids had fun, we raised a nice chunk of change for big brothers big sisters despite a hard economy and unseasonable heat that the athletes and crowd put up with.
First I would like to thanks the athlete for helping make this event happen by stepping up and competing.
Next the fine sponsors without which such events could not take place. USP labs for consistently backing my events year after year. I cant say enough about them and the support they give the strength sports community and the fine products they put out. Thank you USP Labs (http://www.usplabsdirect.com)
In no particular order Staley Training Systems, Wild West Marketing, Mark Rippetoe and WFAC, Brinkster, Intellametrix, APT Pro Wrist Wraps, Iron Mind, DaveDrapper.com, Gener8 Vitargo, AzBodyWellness.com, Dogass productions, J.R. Bolger, and many, many more. Check out the homepage and sponsors link for a full list.
Again I appreciate everyone for coming we had a great day of highlander games and APF dead lifting. There were 27 competitors total men, women, masters ,and teens. Up to 6 National Raw Deadlift Records set. A great race in the highlander light weight Division with 1st-3rd divided by 2 points and a tie for second. Big Don Kravolets jumped into the heavy Division instead of masters and made a hell of a showing with a 300 log, narrowly missing 320. Kim “that was bad” Berbrier proved she deserves the title of 2nd in America’s strongest Woman putting up an impressive performance all around. Kim Paradiso Dug deep and made some great throws and lifts including a 195 raw record setting deadlift. Shelle Anderson had some HUGE PR’s and won the crowd over with her effort in the tire flip, Great job Shelle. Andy and Geno in the 65-69 and 70-74 classes respectively in the deadlift were inspirational to say the least. Paul "I've Been Searching my whole Life for 2 more inches" Parrott also jumped from the master to join the open light weights and made an impressive showing in a stacked light weight class. And much more.. such as me pulling anew Raw Deadlift PR of 725lbs.
There were numerous first timers to both sports, Tons of food, cookies, goodie bags and gifts for the athletes, over 130 raffle prizes, 3 bands, a comedian, a mascot for skate land, Jamba Juice, Rubio’s Fed the Athletes.
Below you will find all the results from the day, and I am in the process of making a video that documents the action.
Thank you everyone for your varied participation with out all of you this could not have happened. Thank you for you support of NAHA, the APF, strength sports in general, and Big Brothers Big Sisters of Central Az.
I hope to se all of you and many more next year for an even better event/. Thank you, Phil Stevens
Highlander Results Lifter Class / Body weight points place Kim Paradiso Wm / 146 35 2 Shelle Anderson Wm / 140.8 25 3 Kim Berbrier Wm / 40 1 Paul Parrott mst/ 192.8 27 Mark Kolc Lw / 196.2 36 1 Ryan Seckman Lw / 194.8 34 2 Kale Beck Lw / 197 31 Troy Anderson Lw / 197.6 34 3 Jason Gladden MW / 240.8 36 2 Sam Cox Mw / 214 39 1 Adam Cauthorn Mw / 224 33 3 Jacob Sullivan Hw / 238 38 1 Don Kravolets Hw / 278 36 2 Robert Sutton Hw / 278 34 3
APF Deadlift Results
Womens 148lb = Kim Paradiso 1st place = 195lbs
Mens 165lbs Nick ?? 1st Place = 415lbs
181lbs Troy Paradiso 1st place = 455lbs 198lbs Mark Kolc 1st place = 540lbs Steve Posztai 2nd Place = 315lbs
198 Maters 65-69 Raw Andy Laird 1st place = 405lbs
220lb Sam Cox 1st place = 605lbs Zach Hildebrandt 2nd Place = 550lbs Ed ?? 3rd place = 505lbs
242lbs Ben ?? 1st place = 610lbs Paul Holdnicki 2nd Place = 520lbs
242lbs Masters 70-74 Raw Gene Lawrence 335lbs
275 class Raw Phil Stevens 1st Place = 725lbs Louie Nasta 2nd Place = 485lbs
308lbs teen 18-19 Jerod Dongoske 1st place = 600lbs
DL from floor 135 x 5 225 x 3 315 x 3 405 x 3 495 x 1 585 x 1 easy felt light just kinda slow 655 x 1 x 2sets slow again but they didn’t feel heavy I’m just not able for some reason to give everything I got
OK had to say SHUT up to my brain and quit thinking and start Lifting again, get alil pissed of. Its time My injuries are feeling better things feel light just slow as Im thinking to much. In the end it was an OK day Not bad for as much volume im doing on the squatting of late
Rack Pulls below knee 585 x 1 625 x 1 675 x 1 725 x 1 765 x 1 785 x 1
****************** Oct 4th Benching Training late in the day which I am not fond of
Full range bench Bar x 20 95 x 10 135 x 10 225 x 5 275 x 3 315 x 1 365 x 1 Felt OK
Foam roller press 405 x 1 x 2 felt heavy so walked away
Cable row 80 +m red band x 5 x 8 Stack + red x x10 x 3
Full range 315 x 6 275 x 7 yup Im fried walked away
Im just not recovered triceps were still sore coming in from Fridays training, I hadn’t done skull crushers in along while and those and the heavy press outs did a number on me
She was so much fun to train a true firecracker and now after her first ever expereince with a barbell and her positive attitude and passion really the possibilities are endless
Over the past few weeks my life work and personal has went from the usual level of nuts to down right crazy. I've heard it more then a few times; "Man where have you been? What are you up to? Don't you love me anymore?" LOL So do to this new level of insanity I have not had time to let my now jello like mind put together something that resembles an intelligent article. So instead of trying to force something out, I would just answer those questions above and simply tell everyone what I'm up to. What I am doing aside from my usual many hats I wear here at Staley Training Systems.
New Bed and Barbell
That's right. I'm sure many of you have seen the pictures Charles has posted of our new digs.
Well I'm good but sadly I cant yet just nod my head and have things happen at will. All the gym equipment, furniture, offices etc had to be moved. Who better then a power lifter with a truck, and some great help from the rest of the team and friends. We got it knocked out and its taking great form.
Lift For Hope 2009
It's right around the corner. http://www.lift4hope.org The Memorial Charity Strength Event I'm heading up and planning again. A Highlander State Championship and APF Deadlift meet with proceeds going to support Big Brothers Big Sisters. We are just over two weeks out and I am burning the candle at Both ends to get it all organized, athletes signed up, etc.
Eating
Anyone who has followed me for any amount of time knows I can eat, and have to. I mean Come on I have a whole photo log on face book called "Food Porn."
Well, in all this craziness that can make getting 5000-6000 calories a day tough. Let alone I am actually aiming to put on 10-15 lbs more that's makes it even a more pressing duty while doing al this other activity. Well I've been doing it and with success. How?
Well like Dan John likes to say, something has to give, when life gets crazy something has to simplify. So I just laid out a simple plan that will get me the roughly 5000 calories needed to maintain weight. If I eat "this" im OK then the extra will be the bonus I need but just be sure I get the foundation food in. And its been working I have put on 5 lbs in three weeks and numerous people have said I am looking leaner.
What are those foundation foods what is the root of this? Simple 3, ½lb lean beef cheeseburgers, ½ gallon or whole milk yogurt, or whole milk, ½ jar natural peanut butter, a Large 4 ounce bar of dark Chocolate, and a protein shake right when I wake up.
Like I said that's the foundation foods. From there I add more when I can. Vitargo prior to training, an extra shake here and there, Pasta at the Paradiso's, pizza, whatever just get that in for sure!
Olympia
That right. I Last minute I hooked up with my buddy David Barr from muscle and Fitness. Put together a quick plan for a give away at the Olympia. Jumped in Josh's car and made the 5 hour ride to Vegas.
Oh what a time. The Olympia as usual, a mass of silicone and science, supplements and now the addition of sporting events. I had a blast. It's all a bit of a blur but ran into some great old friend such as David, Big John Conner, and Anthony Almada.
That's Big John on the left at around 390lbs
Then the after parties. Oh man the after parties. I'll spare you of the debauchery that was taking place back at our fine hotel and casino. But the highlight had to be the Genr8 after party at Studio54. It was a joy to hang out again with some old friends and many new ones. Thanks Anthony and Genr8 / Vitargo for a great time
View from the VIP section at Studio54
Training
Yhea I'm still doing it. IT has been a little hit and miss with all that's going on and some nagging shoulder pains from the rotator cuff I tore that's healing up nicely and picky little hamstring strain but Im making progress. Just trying to mainly maintain my deadlift in that 700+lb range and bring up the squat that's very poor in relation. Its working I've added about 40 lbs to it and am knocking on the door to a raw 600lb squat soon. Just keep taking those steps and strike while the iron is hot.
Art
I'm not sure how many people know this but I'm not pure meat head. I also have my masters degree in oil painting from American University in Washington D.C.. http://www.philstevens.com I was actually a regularly showing and active artist before I took my position here at Staley Training Systems. That has slowed the art to a crawl at the moment I've done a few pieces and been in a few invite shows but hats about it. That's all good art will never leave me and I'll get back to it when time allows. The break will do me good I'm convinced.
Anyway why do I even bring it up. I got a call yesterday. Apparently I left a few pieces of work at the gallery I was a collective owner in. Well they put them out for show and I sold a piece. Nice. Its never the sole intention of the work for me to be sold but I'd rather see them get a nice home and be appreciated rather then collecting dust somewhere.
So that's about it. Like I said aside from the usual stuff. So what have you been up to?
Man sleep has been messed up all that’s been going on and a few allergies kicking in LOTS of dust in the air of late and green things growing in the dessert as its cooling down. Never had an allergy one until I lived here.
Squat Bar x some 135 x 5 x 2 225 x 5 315 x 3 x 2 405 x 3 460 x 3 x 5 sets
Better then I thought 4th set was great 5th set Sucked!!! So no bonus sets
Jerks Bar x 2 sets 40kg x 2 sets 50 x 2 sets 60 x 2 sets 70 x 2 sets 80 90 100 110 x 1 x 3 stayed here wasn’t heavy just not as fast as I want and I wasn’t splitting as far need to get the confidence to get under the bar fast feet. Ill slowly work up
Jerk and press out 70 x 10 90 x 5 x 3 sets
3 sets of the following Pull over Skull crusher Curls.
that’s it everything felt good considering I was very tired.
I am a coach, national record holding competitive strength athlete in power lifting, strongman, and Highlander. I am the founder of Lift for Hope (http://www.lift4hope.org) I am also a working artist and have my masters degree in oil painting (http:www.philstevens.com)
ANY choice or goal has negatives and positives, accept them and move on. I don’t want to hear your bitching about your life, you picked your own path, if you don’t like it change it.
The only thing we can truly control is ourselves. Pass on, educate, and lead by example.
Live life for the real stuff, not a bunch of "You Shoulds". Find out what you love, what you enjoy, and LIVE this life. It Very well could be the only one you get so don’t waste it, Live it. The only thing you might be able to keep is the memories from the experiences you took the chance to take part in.
Id rather live 100 years worth of like in 50 years then live to be 100 and only live 50 of them.
I DID It Folks
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It has been about 10 months since I last wrote a blog, how crazy is that
considering I use to write in my blog all the time. I actually miss writing
I’ve b...
