Week 2: Session 4 (Accumulation)
November 28, 2009 12:30 PM
Static stretching (lower body)
Foam roller and softball (lower body)
Bench Press
45x2x10
135x10
185x5
240x16
240x11
Neutral Grip Floor Press w/Czech Multi Grip Bar - 220x3x10
Decline DB Flys - 55x3x10
Super Set
Tate Press - 30x3x10
DB Curls - 30x3x10
Super Set
DB Rows - 70x3x10
DB Shrugs - 70x3x10
Band Pull Aparts w/mini band - 3x10
4 way hip circuit w/ mini band - 2x10 ea. direction
Week 3: Session 1 (Accumulation)
November 30, 2009 9:00 PM
Week 3 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x2x10
135x2x5
225x5
315x2 ← add belt
405x1
440x1
365x4x4
BB Hip Thrust - 225x3x5
45° Hypers - 3x10
Super Set
Lying Leg Raise - 2x25
Standing Abs - 100x2x25
4 way hip circuit w/ mini band - 2x10 ea. direction
Week 3: Session 2 (Accumulation)
December 2, 2009 7:30 PM
Bench Press (paused)
45x2x10
135x10
225x3
275x3
320x1
260x4x4
DB Incline BP
80x3x12
70x3x8
Pull Downs - 220x3x10
Clay Lats - 100x4x10
Tricep Press Down - 180x3x10
DB OHP - 50x3x10
DB Cleans - 30x3x10
Hammer Curls - 50x2x15
Week 3: Session 3 (Accumulation)
December 4, 2009 9:01 PM
Deadlift
135x5
225x5
315x3
405x3
455x1 ← add belt
520x1
425x4x4
GHR w/back elevated 10.5 inches - 5x10
DB Step Ups - 55x3x10
Standing Abs - 120x3x20
4 way hip circuit w/ mini band - 2x10 ea. direction
Week 3: Session 4 (Accumulation)
December 7, 2009 2:30 PM
Warm up (upper)
Bench Press
45x10
135x5
225x5
260x12
260x10
Super Set
Incline DB Flys - 40x3x10
DB Incline Bench Press - 40x3x10
Super Set
Tate Press - 30x3x10
DB Curls - 30x3x10
Super Set
Mini Band Face Pulls - 4x10
Mini Band Pull Aparts - 4x10
Upright Rows w/light band - 4x10
DB Lateral Raise - 20x2x15
Week 4: Session 1 (Deload)
December 7, 2009 8:30 PM
Week 4 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x2x10
135x2x5
225x5
275x5
315x4
365x2x4 ← add belt
45° Hypers - 3x10
Lying Leg Raise - 3x10
4 way hip circuit w/ mini band - 2x10 ea. direction
Week 4: Session 2 (Deload)
December 9, 2009 7:30 PM
Bench Press (paused)
135x10
185x5
225x5
260x2x5
Vertical Bench Press Machine - 200x3x10
Tricep Press Downs - 180x15
Nautilus CSR - 155x2x15
DB Wrist Extension (DB held lengthwise) - 8x3x10
DB OHP - 40x15
Deadlift
135x5
225x5
315x4
425x2x4 ← add belt
Week 5: Session 1 (Transmutation - Introduction Week)
December 14, 2009 9:00 PM
Week 5 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Pause Squat
45x10
135x5
225x5
315x5 ← add belt
335x2x5 RPE 8
Floor Press
135x5
225x5
275x5
285x2x5 RPE 8
Isomiometric RDL
225x5
315x2x4 RPE 8 ← add belt
BB Rows - 225x2x10
Shoulder Horn - 10x2x15
Zottman Curls - 25x2x10
Band Hip Thrust w/average band - 2x10
Those were some long pauses on those squats. When did you get a nickname? 
[quote]novaeer wrote:
Those were some long pauses on those squats. When did you get a nickname? ;-)[/quote]
Thank! They were supposed to be 3 seconds long. I got my nickname 5 years ago from Sean Donegan my friend the owner of Bad Attitude Gym.
This quote from Sean will give you some idea where it came from “Phil has the innate ability to “turn on” and do things under max loads that should lead to injury. No spatial awareness, no cognitive motor process, just execution”.
Week 5: Session 2 (Transmutation - Introduction Week)
December 16, 2009 7:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
45x10
135x5
185x5
225x5
280x2x4
Squat
45x5
135x5
225x5
315x4
385x2x2
Deadlift
225x5
315x3
405x2
455x2x2
V-Bar Lat Pull Downs - 180x10
Cable Ext. Rotation - 20x15
Glute Bridge - 1x10
Week 5: Session 3 (Transmutation - Introduction Week)
December 18, 2009 8:00 PM
Static stretching (lower body)
Foam roller and softball (lower body)
Front Squat w/harness
135x5
225x5
275x2x5 RPE 8 ← add belt
Incline Bench Press
135x5
185x5
225x2x5 RPE 8
GHR w/light band - 2x8 RPE 8
Shoulder Horn - 10x2x15
DB Rows - 80x2x10
Hammer Curls - 55x2x10
Band Hip Thrust w/average band - 2x10
GHR Sit-ups - 4x25
Lying Leg Raise - 2x50
Week 6: Session 1 (Transmutation)
December 21, 2009 9:00 PM
Week 6 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Pause Squat
135x5
185x5
225x5
275x5
315x5 ← add belt
335x5 RPE 8
310x2x5
Floor Press
135x5
185x5
225x5
255x3
285x6
265x4x6
Isomiometric RDL
275x5
315x3x4 RPE 8 ← add belt
Shoulder Horn - 10x2x15
Clay Lats - 180x2x10
Zottman Curls - 25x2x10
Band Hip Thrust w/average band - 2x10
Week 6: Session 2 (Transmutation)
December 23, 2009 8:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
45x10
135x5
185x5
225x5
280x4
300x2x2
280x4
Squat
45x5
135x2x5
225x5
315x3
385x3 ← add belt
415x2
385x3
Deadlift
225x5
315x3
405x3
455x3 ← add belt
490x2
455x3
Glute Machine - 50x2x10 ea. side
Cable Ext. Rotation - 20x2x15
DB Rows - 80x2x10
Hammer Curls - 50x2x10
Cable Side Bends - 50x4x30 ea. side
Cable Wood Chops - 50x4x20 ea. side
Week 6: Session 3 (Transmutation)
December 24, 2009 3:32 PM
Static stretching (lower body)
Foam roller and softball (lower body)
Front Squat w/harness
135x5
225x5
315x3 ← add belt
365x3 RPE 7
315x5 RPE 8
295x3x6
Incline Bench Press
135x5
225x6
275x1 RPE 10
225x6 RPE 8
210x2x6
GHR w/light band - 6x6
I had to train back to back days due to Christmas. Surprisingly it was not too bad. I had expected it to be tougher.
Week 7: Session 1 (Transmutation)
December 28, 2009 9:00 PM
Week 7 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Pause Squat
55x5
145x5
235x5
325x3 ← RPE 7
365x4 ← RPE 8 add belt
340x3x4
Floor Press
135x5
225x5
275x5
295x3 ← RPE 7
295x5 ← RPE 8
275x4x5
Isomiometric RDL
275x5 ← RPE 7
365x5 ← RPE 8 add belt
340x2x5
I am getting stronger on these exercises.
Week 7: Session 2 (Transmutation)
December 30, 2009 8:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
45x10
135x5
185x5
225x5
280x4
300x3
320x2
300x3
Static stretching (lower body)
Squat
45x5
135x5
225x5
315x3
385x3 ← add belt
415x2
440x1
Deadlift
225x5
315x3
405x3
455x3 ← add belt
490x2
520x1
Glute Machine - 100x4x10 ea. side
Cable Ext. Rotation - 15x4x15
DB Rows - 80x4x10
Zottman Curls - 25x2x10
Week 7: Session 3 (Transmutation)
January 1, 2010 10:00 PM
Front Squat w/harness
135x5
225x5
315x5 ← add belt
365x3 RPE 7
365x5 RPE 8
340x3x5
Incline Bench Press
135x5
245x3 RPE 7
225x5 RPE 8
215x2x5
GHR w/average band - 6x6
Week 8: Session 1 (Transmutation)
January 4, 2010 9:00 PM
Week 8 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
Static stretching (lower body)
Foam roller and softball (lower body)
Pause Squat
55x5
145x5
235x5
325x3
375x3 ← RPE 7 add belt
385x3 ← RPE 8
365x3x3
Floor Press
135x5
225x5
275x3
305x3 ← RPE 7
315x4 ← RPE 8
300x4x4
Isomiometric RDL
315x3 ← RPE 7 add belt
365x4 ← RPE 8
365x2x4
Week 8: Session 2 (Transmutation)
January 6, 2010 8:30 PM
Brickhouse Gym - Denton, TX
Static stretching (lower body)
Squat
45x5
135x5
225x5
315x3 ← add belt
365x3
415x3
440x2x1
Deadlift
225x5
315x3
405x2
495x3 ← add belt
520x2x1
Bench Press (paused)
45x10
135x5
225x3
300x3
320x2x2
300x3