PhillySteak Movin' Weight

[jpfaherty]

I have. I'm finding that I'm just not using my lower body nearly as much as I should be. I never felt uncomfortable pulling conventional, in fact for a while it was probably my best lift. I just stopped really working on it and got lazy/sloppy.

From a technique standpoint DL has always giving me the most trouble. Keep working at it brotha!

[The Solution]

From a technique standpoint DL has always giving me the most trouble. Keep working at it brotha!

This...
Agree wtih Philly Conventional feels 100% awkard thats why i pull sumo

[phillysteak]

Agreed, JP. For me it's being more consistent and warming up the same way I'd pull something heavy. Which sounds easy but if I'm not actually thinking, it turns into a slight cat-back RDL.

[phillysteak]

1-26-16
TSA Week 14, Day 2

I'm gonna drop a 5 min video I caught this morning in here--at first I started to think ok, this is probably going to be a little too "motivational" for me, a bit over the top. How wrong I was--probably the best thing I've listened to gym related in a long time. Worth 5 minutes if any of you guys are interested.

Deadlift
340 x 7 *3 clusters
LSRPE@8
Honestly, lots of progress. Not perfection.

HB Squat
315 x 3 *4
LSRPE@9

Bodyweight Chins
Bw +20 x 6 *3

Rope Pushdowns
"9" x 12,11,10

[NaturalPursuit]

^^^LOVE the video!

[jpfaherty]

DN videos always bring the feels!!

[phillysteak]

Haha really good. They had a recent one on fear that's good too.

[phillysteak]

1-28-16
TSA Week 14, Day 3

Really stoked about bench lately. Took a quick video of set 2-- 200lbs maybe not a ton of weight, but it's like a warm up on my working sets of 8. Probably gettin close to 2 plates for 8!

Squat
310 x 5 *5
LSRPE @6

Bench
200 x 8 *3
LSRPE @6.5

One Arm DB Overhead Press
54s x 7 *3
Much more controlled

V-Grip Cable Row
"11" x 10 *3

[phillysteak]

1-29-16
TSA Week 14, Day 4

Spent some time looking at last session's DL, and 1st adjustment is hips are just starting way too high. When I shoot them up before the lift, I don't bring them back down far enough and hence the major rounding & lack of lower body in the lift.

Today some sets started to look so much better. (Key word started!) A little bit at a time I'm fixing this thing.

Deadlift
340 x 5
360 x 5
375 x 4
360 x 4
LSRPE @8?

2 count paused Bench
205 x 4 *4
Really good. Focused on keeping the leg drive in every rep and staying super tight at the bottom.

DB Walking Lunge
28s x 8 *3

Close Grip Bench
190 x 7 *7,5
170 x 7
I think just fatigued from the paused benches like 10 min before. No biggie.

We had our last tournament of the regular season this weekend. Really great final showing before state qualifiers. 2nd as a team with four kids making the finals. A sophomore of ours, who was 5th in the state last year as a freshman recorded his 100tg career win and was named MOW. Pinned 3 and then tech falled in the finals with not single point score on him.

They are ready for the big finale! It's been a wild ride this season.

[The Solution]

That DL is improving!

[NaturalPursuit]

SOLID benching!!! Liking the wide grip! Do you feel you can generate more power that way or do you like it better for the shorter ROM?

[phillysteak]

Bob-definitely man. I'm probably not far off at all from where I "left off" with them in the fall.

Alex- Both! But this is by far the best I've felt benching. I can get super tight and it almost feels like I'm unracking the weight with my lower body if that makes sense.

[NaturalPursuit]

Bob-definitely man. I'm probably not far off at all from where I "left off" with them in the fall.

Alex- Both! But this is by far the best I've felt benching. I can get super tight and it almost feels like I'm unracking the weight with my lower body if that makes sense.

Definitely makes sense! Thats when you KNOW your benching right!

[phillysteak]

2-1-16
TSA Week 15, Day 1

Nothing major! Digging chins and pull ups these days. I think I always wanted to try to get good at them but never actually invested the time.

Squat
310 x 7 *3
LSRPE @8

Bench
235 x 3 *4
LSRPE @9.5

Weighted Chins
Bw +10 x 6 *3

Rack Rows
135 x 10 *3

[b]Seated Cambered Curl[b]
35 x 12,12,10

Band Pull-aparts
Yellows
3 x 15

Still doing the same 5-6 minutes of static stretching after each workout. Up to 2 min on the couch stretch & it seems to be helping quite a bit.

Classic CCCD!

[phillysteak]

2-2-16
TSA Week 15, Day 3

More small improvements on DL. I'm resetting almost every rep and making good technique come before just mindlessly ripping to get x reps in.

Deadlift
350 x 7 *3 clusters
LSRPE@8

HB Squat
325 x 3 *4
LSRPE@9.5

Rope Pushdowns
"9" x 12,12,10

From the same set:

[phillysteak]

2-4-16
TSA Week 15, Day 3

Got a little cold going but nothing major. More annoying than anything.

Squat
300 x 6 *
310 x 5
335 x 4, 4
325 x 5
LSRPE @8

Bench
205 x 8 *3
LSRPE @8

One Arm DB Overhead Press
54s x 7 *3

V-Grip Cable Row
"11" x 10 *3

[phillysteak]

2-5-16
TSA Week 15, Day 4

So pumped about the deadlifts. Same weight in the video from last week. Made some adjustments and feels so much better.

Deadlift
350 x 5
375 x 5
390 x 4
370 x 5
LSRPE @8.5


2 count paused Bench
210 x 4 *4

DB Walking Lunge
23s x 8 *3

Close Grip Bench
190 x 7 *3

[jaredmus]

loooks much smoother no doubt about it

[IK9]

Nice improvements!

[NaturalPursuit]

DEFINITELY improved!!! What were the biggest changes you've made to make those adjustments?

[phillysteak]

Thanks guys. #1 adjustment was just starting with hips lower. Otherwise just a couple mental cues involving pushing through the floor and keeping the lats locked down. But the hips shooting up real high or actually just starting really high was my worst enemy.

[phillysteak]

2-8-16
TSA Week 16, Day 1

First non early morning session in months. Took a personal day to travel back from Massachusetts. Spent the day in Worcester watching my younger brother in the pool competitively for the final time of his life (most likely). It was freakin awesome.

Squat
320 x 6 *3
LSRPE @7.5

Bench
240 x 3 *4
LSRPE @10

Weighted Chins
Bw +10 x 6 *3

Band Pull-aparts
Yellows
3 x 15

Got to see Jordan go at it one last time. He was in the consolation finals at night time after taking 10th and 11th in the morning (100 Free, 200 Breast). Turned it up and won both consi heats for two 8ths. Can't ask for much more than that after not cracking the top 8 in the morning. He was so fired up my parents and I were there.

[phillysteak]

Crazy week! Last few days of early morning training:

2-9-16
TSA Week 16, Day 4

Quick one.

Deadlift
355 x 7 *3 clusters
LSRPE@9

HB Squat
325 x 2 *5
LSRPE@9.5

Rope Pushdowns
"9" x 12,12,12

------------------------------
2-11-16
TSA Week 16, Day 3

Best rep out with 355 is 7, but as my only set. Hit two working sets before hand, although not super heavy, so the 6 today is definitely good.

Squat
300 x 6
310 x 5
355 x 6 (AMRAP)
LSRPE @9.5

Bench
210 x 8 *3
LSRPE @9.5

One Arm DB Overhead Press
54s x 7 *3

V-Grip Cable Row
"11" x 10 *3

Grabbed this last Friday night...sounded so good but man, it was bleh. Couple bits of peanut butter, but the rest, just not for me.

[Kise92]

Nice lifts man!

[jaredmus]

Nice lifts. Gotta say past few Ben and Jerry's pretty average. Just not worth the calories! And Congrats to your brother!

[jpfaherty]

I'm back! Glad to see you never went anywhere, straight killing it!!

[NaturalPursuit]

Solid AMRAP set man!!! I've been loving using those more and more lately!