The Phil Zone

We have the spring Girls camp here and the ladies are kickin butt



My Training

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


DB OH press
3 x 10 Move up load when I can do 3 sets 10
Wide grip pull downs
Move up load when I can do 3 sets 20
1 minute rest
**********

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.