Week 8: Session 3 (Transmutation)
January 8, 2010 9:03 PM
Front Squat w/harness
135x5
225x5
315x3 ← add belt
365x5 RPE 8
345x3x5
Incline Bench Press
135x5
185x5
245x3 RPE 7
225x5 RPE 8
215x2x5
GHR w/light band - 3x10
Week 8: Session 4 (Transmutation)
January 9, 2010 4:00 PM
Brickhouse Gym - Denton, TX
Nautilus CSR - 260x2x10
Last Pull Downs - 180x2x10
Glute Machine - 100x4x10 ea. side
Cable Ext. Rotation - 15x4x15
Zottman Curls - 25x2x10
Nautilus Ab Machine - 50x100
I wasn’t able to get my accessory work done during the week, so did it while I was helping James with his bench workout.
Week 9: Session 1 (Deload)
January 11, 2010 9:00 PM
Week 9 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
AM Body Weight = 243.5lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x5
135x5
225x3
315x3 ← add belt
365x1
415x1
Bench Press (paused)
135x5
225x3
305x1
Deadlift
225x5
315x3
405x2 ← add belt
490x1
Rows - 185x2x10
DB Curls - 35x2x10
DB Single Leg Calf Raise - 90x2x10
DB Shrugs - 90x2x10
Lying Leg Raise - 3x25
DB Side Bends - 50x3x25
Standing Abs - 90x2x25
Week 9: Session 2 (Deload)
January 12, 2010 8:40 PM
AM Body Weight = 242.5lbs
Box Squats (1/2" below parallel w/ pause)
135x5
225x5
275x3
315x2x4 RPE 8 ← add belt
Close Grip Bench Press (Thumb from smooth)
135x10
225x5
275x2x4
Deficit (1") Deadlifts w/ 120lb chain
225x5
225x4 ← add chains
315x2x4 RPE 8 ← add belt
Phil,
I was wondering if you do much squat or deadlift work without a belt during your accumulation weeks or if Landon just has you wearing the belt on your heaviest sets? Just curious. Training is looking solid.
Phil, what’s up man? Haven’t talked or seen you in a long time. I see you’re still at it and doing well. Good luck on the next meet, seems like your training is evolved and you’re dialed in.
Later Allen
[quote]novaeer wrote:
Phil,
I was wondering if you do much squat or deadlift work without a belt during your accumulation weeks or if Landon just has you wearing the belt on your heaviest sets? Just curious. Training is looking solid.[/quote]
He has never commented on when to use a belt. I like to limit the use to gain the core benefits. I think it helps and people that I have recommended it to have felt the benefits. When I was using the 5/3/1 method I would not put a belt on until the rep max set. Thanks for the props and reading my training log, Novaeer!
[quote]Braunbeck wrote:
Phil, what’s up man? Haven’t talked or seen you in a long time. I see you’re still at it and doing well. Good luck on the next meet, seems like your training is evolved and you’re dialed in.
Later Allen[/quote]
Hey Allen, good to hear from you. I am still at it. I changed my focus from gear to raw. I am really enjoying it. Thanks for the props and wishes of luck. Email me sometime.
Take care,
Phil
Week 9: Session 3 (Deload)
January 13, 2010 8:25 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 242lbs
Static stretching (lower body)
Squat
45x5
135x5
225x3
315x3 ← add belt
365x1
415x1
Bench Press (paused)
135x5
225x3
305x1
Deadlift
225x5
315x3
405x2 ← add belt
490x1
Low Row - 245x2x10
Super Set
Standing Calf Raise - 300x2x15
Hise Shrugs - 300x2x15
Squatting Cable Curls - 180x2x10
Cable Side Bends - 60x4x25
Nautilus Ab Machine - 100x2x50
Week 9: Session 4 (Deload)
January 14, 2010 8:30 PM
AM Body Weight = 242.5lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Pause Squat
45x5
135x5
225x4
315x4 ← add belt
365x4 RPE 8
3 Board Press w/doubled mini bands
45x5
135x5
225x4
275x2x4
RDL w/ 120lb chain
225x5
225x4 ← add chains
315x4 RPE 8 ← add belt
Week 9: Session 5 (Deload)
January 15, 2010 8:00 PM
AM Body Weight = 243.5lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x5
135x5
225x3
315x3
415x1 ← add belt
Bench Press (paused)
135x5
225x3
300x1
Deadlift
225x5
315x3
405x2 ← add belt
490x1
Super Set
DB Rows - 90x2x10
DB Shrugs - 90x2x15
Hammer Curls - 55x2x10
DB Standing Calf Raise - 90x2x15
Standing Abs - 90x3x33
Lying Leg Raise - 4x25
Week 10: Session 1 (Transmutation)
January 18, 2010 9:00 PM
Week 10 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
AM Body Weight = 242.5lbs
Squat
135x5
225x3
315x3
405x3 ← add belt
440x3
470x2
440x3
3 Board Press w/doubled mini bands
45x5
135x5
225x4
275x4 RPE 7
315x4 RPE 8
300x3x4
Deficit (2") Deadlifts w/ 120lb chain
225x5
225x4 ← add chains
315x4 RPE 7 ← add belt
405x4 RPE 8
375x2x4
Week 10: Session 2 (Transmutation)
January 20, 2010 8:30 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 240.5lbs
Bench Press (paused)
135x5
225x5
275x3
320x3
340x3
320x3
RDL w/doubled light band (anchored under feet)
135x5
225x5
315x4
405x4 RPE 8 ← add belt
365x3x4
Box Squats (1/2" below parallel w/ pause)
135x5
225x5
315x4 RPE 7 ← add belt
365x4 RPE 8
340x2x4
Rows - 185x2x10
Standing Calf Raise - 300x2x15
Zottman Curls - 25x2x15
Week 10: Session 3 (Transmutation)
January 22, 2010 9:30 PM
AM Body Weight = 241.5lbs
Deadlift
225x5
315x3
405x2
455x1 ← add belt
520x3
550x3
520x3
Pause Squat
145x5
235x5
325x4 ← add belt
375x4 RPE 8
355x2x4
Close Grip Bench Press (Thumb from smooth)
135x10
225x5
275x4 RPE 7
295x4 RPE 8
275x2x4
Standing Abs - 140x4x120
Week 11: Session 1 (Transmutation)
January 25, 2010 9:00 PM
Week 11 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
AM Body Weight = 242lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
135x3x5
225x5
315x3 ← add belt
405x2
455x2
480x2
455x2
3 Board Press w/doubled mini bands
45x5
135x5
225x4
275x4 RPE 8
315x4 RPE 9
305x3x3
Deficit (2") Deadlifts w/ 120lb chain
225x5
225x4 ← add chains
315x4 RPE 8 ← add belt
425x0
405x0
405x0
My workout tonight didn’t go very well. I was tired from handling some lifter at NASA Natural Nationals in Oklahoma City on Sunday.
My squats were tough tonight, but I got through them successfully. I didn’t feel as strong on the board presses as last week, but I got through them without issue. My workout was going okay tonight until I got to deadlifts. I got the weight off the floor, but stalled around mid shin.
Week 11: Session 3 (Transmutation)
January 29, 2010 8:00 PM
AM Body Weight = 242lbs
Static stretching (lower body)
Deadlift
135x5
225x5
315x3 ← add belt
365x2
405x1
455x1
495x1
535x1
570x0
570x0
I was supposed to deadlift 570 for 3 reps and 585 for 1 rep.
Sorry the session didn’t go as planned. You’ll come back and get 'er done. Besides, it’s what you get on the platform that matters.
BTW, did you get my PM?
[quote]novaeer wrote:
Sorry the session didn’t go as planned. You’ll come back and get 'er done. Besides, it’s what you get on the platform that matters.
BTW, did you get my PM?[/quote]
Thanks, Novaeer! I talked to Landon and he is adjusting my training, so I should be okay. I will checkout your PM.
Week 12: Session 1 (Transmutation)
February 1, 2010 7:30 PM
Week 12 of 16 week training cycle for the USAPL Raw Challenge at The Arnold
AM Body Weight = 241lbs
Circuit 1:
A1) Seated DB Neutral Grip Military Press - 25x3x15
A2) Lat Pulldown w/ Tricep Rope - 140x3x10
A3) Push-Ups - 3x15
A4) Band Pull-Aparts - mini band x3x15
A5) Green Band Tricep Pushdowns - 3x15
Circuit 2:
B1) GHR - 3x15
B2) BW Lunges - 3x15
B3) Back Extensions - 3x15
B4) Green Band TKEs - 3x15
B5) X-Band Walk - 3x15
Landon had me do upper body and lower body circuits to help me recover so I can continue my training cycle successfully. This was a much needed deload workout after last week. I am not sure what the rest of the week will look like yet.
Week 12: Session 2 (Transmutation)
February 3, 2010 7:30 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 244lbs
Static stretching (lower body)
Squat
45x10
135x5
225x5
315x3
365x3
405x2
470x1
495x1
470x1
3 Board Press w/doubled monster mini bands
45x5
135x5
225x4
275x3
315x3 RPE 9
300x3
315x2x1
Circuit:
A1) Face Pulls - 110x2x15
A2) Rope Tricep Pressdowns - 110x2x15
A3) Nautilus Low Back - 110x2x15
A4) Seated Leg Curl - 95x2x15
A5) Leg Ext. - 95x2x15
My squats felt strong tonight. They actually felt easier than my squat did Monday of last week. I am recovering and feeling much better. The deload Monday helped a lot.