training in Nor Cal

OK got moved starting to settle in

15 hour drive friday went ahead and went to the gym to DL saturday. nothing to heavy but felt good considering

worked to 575 x 3 x 3 sets

today monday went and squatted felt worse today than saturday back shot

just did 445 x 3 x 3 but got something in

going to take me a bit to get on schedule but its a start.

Floor pressing

just get in punch the clock get some OK work done

Floor Press
bar x 10
135 x 10
185 x 10
225 x 5
275 x 5
315 x 5 x 3 sets
275 x 7
225 x 10
185 x 15
135 x 15 x 2 sets

Tri extension
3 sets 20

DB presses
some x some

thats it

deadlifting only lighter

I am ran down from life and moving 20,000 lbs of rock in the heat this weekend etc so just go in and punch the clock I am not going to have a good session for a few weeks when life hopefully settles down. Until then I am going to take whats there and not expect much.

Sumo DL
245 x 3 x 2
335 x 2 x 2
425 x 1 x 2
515 x 1 x 2
Haven’t done these in a long time so since I’m feeling ran down figured Id give them a whirl, can feel the injured glute a bit on them

Conventional DL
425 x 1 x 2
515 x 1 x 2
565 x 1
605 x 1
625 x 1
Slowest damn 625 Ive pulled in a long time the 700 from a few weeks ago felt better than that. It was just slow didn’t feel heavy just like I couldn’t pull hard odd feeling

But I got some work in

GM light and slow
135 x 5 and 10
185 x 10

These were real slow just stretching out that glute and hammy

That’s it in and out.

Some training

Bit behind here things are crazy body weight back down under 250

I havent done it in a long while so figured Id give seated OH pressing a try Man I rely on my leg drive a lot to put 300lbs over my head. I am going to work these

seated OH Press
bar x 20
95 x 10
135 x 10
175 x 10
195 x 5
135 x 12
95 x 17

Wide grip chines
5 x 6 sets

pull downs high rep
30 reps x 2 sets

thats it

then LOTS of moving rock and threw a little on Sunday and really sucked Oh and decided to pull 500 and some change on a dl with zero warm up. Surprisingly it felt OK LOL
__________________

Part two Of my interview by Sean Casey

Give it a look, Sean took the time to dig into my twisted head.

Sean has a great site give it a gander

CasePerformance: Interview with the Expert- Phil Stevens Part II

squat reps

Squat
Bar x 2 set
135 x 2 sets
225 x 3
315 x 5
405 x 12
315 x 20

Shrugs
Few sets

Rows
Few sets

Step ups one set

That’s it I didn’t have energy so I just wanted to get hard work in so did a nice controlled set of 12 at 405 then 315 x 20 that’s was more like fat strong guy cardio than training but felt good

Few sets of other crap and called it a day

Benching

OK so shoulder feeling about 97% so went back to flat bench to see how things felt

Bench
bar x ?
95 x ?
135 x 5
185 x 5
225 x 5
275 x 2
315 x 1
365 x 1
335 x 3
315 x 6
275 x some slow tight reps x 2 sets

thats it.

hit the 365 easy sure things felt heavy as I haven't had weight in my hands in a few weeks but felt good, went and put 385 on and then said NO play it smart shoulder isn't 100% don't fuck it up now take it in pieces. So backed off hit some other sets keeping one in the hole.

Glad I did shoulder feels good today.

Edge my way back up over the weeks think I'm going to do some reps for a while while shit continues to heal

Then moved rock.

Snatch and DL

OK my motivation and energy on a ten scale 10 being on crack 1 being dead I am about a 1.5 today.

I knew not to expect anything big. just put the work in

DL 330 x 1 x 5 sets

power snatch
bar x 2 x 2
40kg x 2 x 2
60 x 2 x 2
70 x 1 x 2
75 x 1 x 2
80 x 1 x 2
85 x 1 x 2
90 x 1 PR 198 lbs
and 90 x miss

DL
330 x 1
420 x 1
510 x 5 x 3 sets

thats it in and out

Training the last few days

this is what Ive been doing the last few days building a deck bridge and burrying a water line

Squats shrugs and throws

Squat

Feeling a bit better today loaded up on the vitargo and went to see what I can do

Low box
Bar x 3
135 x 3 x 2 sets
225 x 3 x 2 sets
315 x 3
405 x 1
Felt good to take this load to parallel and hip felt OK and it was easy I haven’t went over 135 down here in months since the degenerative hip diagnosis

Box squat 2 inches higher than above
455 x 1
495 x 1
545 x 1
585 x 1
500 x 8 PR
This was easy to and a nice big 3 rep PR from 3 weeks ago when I did 495 x 5

Shrugs
110lbs x some x some sets

Sand bag clean and squats

LWFD throws practice.
Not throwing hard just trying to get low, drive, and then pop the hips up

Training Maturity

Athletes are the opposite than most whom exercise. We are elated when we KILL the load or task at hand and it doesn't cause us soreness or pain. When we earn more work by doing something previously hard that is now it’s easy we are excited by the fact we get extra work loads. That’s maturity and progress. Progress is not pain, its the lack of pain and other negative side effects as a result of a stimulus. We measure our days worth in the gym on what gets done, not how it feels.

lil pressing

OK another light week benching shoulder feels about 90% ill flat bench next week

DB press
30 x 10
70 x 10
90 x 5
110 x 12
130 x 5 x 3 sets Man this is the lightest these have ever felt
90 x 14

lots of tris and some stretching

thats it

Great trip to WFAC and a bit of training

Anyone who missed the Coaches round table this weekend should be kicking them selves in the ass it was a great weekend of discussion, food hanging out and training.





I did a bit of trainign this weekend, not a lot but got in what was needed.

Friday I got a DL session in not knowing what to expect after a 15 hour car ride was just hoping to get a few singles in the 600lb ranges expecting they would feel heavy.

Well I was wrong.

worked to 585 and that was damn easy

so went for it,
625 x 1 easy
675 x 1 simple
700 x 1 a small stall just above knee but not bad at all best 700 I have hit in the gym.

tyhen a few more in the 500 lb range


thats about it then sunday we went and threw for a few hours as I sweated off the night prior :)

thanks to Rip and everyone for an awesome weekend.

DL Video here

Phil

Light squatting

I went light today have a 16.5 hour drive to Wichita Falls Texas tomorrow down to Ripps gym did want to be dieing on that and ill train hard there.

squats
up to 225 for a few.

box squat
315 x 10 x 6 sets
nice and easy

prowler
5 100 foot runs

ready for a great trip and old friends

Question of the day 17

Sorry I missed a few days I have been crazy busy and traveling Ill be missing more after this post as well hitting the road in the AM for Texas.

Ill make this a bit longer and who ever get it right again without, cheating and using a search engine, will get a Lift For Hope Supporter T-Shirt.

You Can Check Out Info on my Charity Lift For Hope Here

Q1 = If one was to move their body on the Sagital Plane they would be moving in which directions?

Q2 = What characteristic do the grape have that are used to make Eiswein?

Q3 = Medusa had intercourse with whom on the floor of a temple to Athena which then led Medusa to be changed into a monster by Athena?

Q4 = Name the movie by Walt Disney Pictures that was one of the first films from a major studio to use extensive computer graphics. Decades after it first came out, it has spawned a franchise consisting of a sequel film, multiple video games, comic books and a planned television series.

something like training

Took it easy I was still wiped out from the trip and my shoulder has been acting up where it did prior when i tore the rotator cuff. so instead of like before going from a 400 bench to 95 lbs I decided to cut it early and let things heal up.

I did a LOT of very light DB pressing like 30 and 50 lb DB.

Lots of ring rows 12 reps x ?? sets

light bb pressing 95 x 15 x a few sets

a hand full of sets of wide grip chins

some other DB oh press light weight
and triceps work

then got some stim done on the shoulder

Now that below is a bad ass Cow!

Last few days of training

The last few days since Friday morning have been spent driving to and from NorCal to give a seminar. We had a great time and great crew at CrossFit Diablo in Pleasant Hill Ca. Jeremy and his bunch are a great crew of coaches and and trainees intent on learning and taking what they can to be the best damn coaches and athletes they can

Thanks for having us out it was a joy.

Diablo Crossfit Facebook page here







my last two training days are as follows

Thursday

Box Squat
bar x 3
135 x 3
225 x 3
315 x 3
405 x 3
495 x 3
525 x 3

Shrugs
7 sets of 10

Cardio :)
squat drop set no rest just long enough to strip plates
405 x 5
315 x 5
225 x 10
135 x 10

Sunday

Deadlift at CF Diablo

I just worked u[p to a hand full of singles at 535 then
2 singles at 625 that felt as easy as they should considering

a few more at 445

thats it

Back home now and packing to head to Ripps gym on thursday morning