Phill's training log

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1

Going to start logging my training here on the forums because I love Barbell Medicine and their community!

A little bit about me…

Grew up playing football, baseball, and wrestling.
In high school, I was introduced to strength training and instantly loved it.
Fast forward to the end of high school and I began training in CrossFit to keep a competitive outlet in my life.
My first two years of college involved rigorous CrossFit training for competitions (although I enjoyed the strength aspects much more). My rowing was okay (500m: 1:23 PR) but overall I wasn’t the best CF athlete.
I eventually moved onto Olympic Weightlifting for my last two years of college and became pretty good at it. My best lifts were a 290lb snatch, a 335lb clean and jerk, and a 365lb clean.

After graduating college, I became pretty burnt out from competing in olympic weightlifting and I began to focus on what I truly enjoyed: getting strong.
I began powerlifting in 2017 and haven’t looked back since.

Current best lifts:
Squat, 535lb
Paused bench, 355lb
Deadlift, 675lb
Press, 218lb

Bodyweight: 225-230lb

Currently, I’m enrolled in Physician Assistant school to become a PA and will be balancing training with class.

I’m doing my own programming based off of templates I’ve completed through BBM as well as other methods I have personally had success with.
Generally speaking, I’m hoping to lift x3’s a week and do GPP x1-2’s a week with 60-75min in the gym.

Join me in my journey towards more GAINZ

2

7.23.19

Squat with belt, 420x5x5 at RPE 8

Press with belt, 170x5x5 at RPE 8

Dumbbell bench press, 80/hand x10x3 (kept these lighter)

7.24.19

Deadlift with belt, 510x5x2, 495x5, 455x5x2
RPE was supposed to be an 8 but was all over the place. Having a little bit of lower back fatigue today.

1ct pause bench press, 270x5x5 at RPE 8

DB split squat, 35/hand x10x3/leg (stayed light, first time doing these)

3

7.25.19
GPP

Lat pulldown, 7min

Triceps extension, 4x15@7

Biceps curl, 4x15@7

4-pt plank, 7min

Stationary bike sprint, 6 sets: 0:20 on, 1:40 rest

Treadmill walk, 30min

4

7.27.19

High bar squat, 355x6x3@8

Wide grip 1ct pause bench, 235x10x2@8

45-degree back raise, 115x12x3@7

5

7.30.19

Squat with belt, 435x5x4@7-8

TnG bench press with double-looped red bands, 225x6@8.5 then 215x6x2@8

45-degree back raise, 125x10x3@7

6

7.31.19

Lat pulldown, 7min

Triceps extension, 3x15

Biceps curl, 3x15

Plank, 7min

Bike sprint, 6x(0:20/1:40)
These are getting easier after not doing HIIT for a while

Treadmill, 30min
Raised the incline today, getting easier as well

7

8.1.19

1ct pause bench, 275x5x5
These felt surprisingly good

Sumo deadlift, 495x6, then 485x6x2

DB split squat, 50/hand for 3x10/leg

8

8.4.19
Deep into studying for our first semester’s final exams. In and out of the gym in 75min total.

Deadlift w/ belt, 530x5x4
Very good speed on these.RPE was probably between a 7-8.

High bar squat, 365x6x3

Incline DB bench, 70/hand for 3x10

9

8.7.19

Squat w/ belt, 495x1@8; 410x4x3

TnG bench, 280x5x3@8

5-3-0 tempo RDL, 225x7x3

10

8.8.19
1ct pause bench, 335x1@8, 280x4x3
Mid-shin deadlift, 495x5x3
Belt squat, 340x7x3

8.10.19
Deadlift w/ belt, 585x1@8, 485x4x3
High bar squat, 375x5x3
Press, 165x7x3
Bike sprint, 6x(0:20/1:40)

8.11.19
Treadmill, 30min
Lat pulldown, 7min
Ab wheel rollout, 7min
Triceps pushdown, 4x15@8
Biceps curl, 4x15@8

11

8.12.19
Squat w/ belt, 515x1@8, 425x4x3
TnG bench, 285x5x3
3-1-3 tempo back hyperextension, 50x7x3

12

8.14.19
1-ct pause bench, 345x1@8.5; 285x4x3
Mid-shin rack pull, 505x5x3
Leg press, 600x7x3

13

8.15.19
GPP
80lb DB row, 7min
4-pt plank, 7min
Triceps extension, 4x15
Biceps curl, 4x15
Row sprint, 6x(0:20/1:40)
Treadmill, 20min

14

08.19.19
Starting a new training block

Squat w/ belt, 520x1@8; 415x5x3
2ct pause bench, 295x3@9 (was going for 4 reps); 265x4x2
RDL, 335x7x3@7

8.20.19
GPP

Seated cable row machine, 7min
Ab wheel rollout, 7min
Skull crushers, 65x15x4
Standing barbell curl, 55x12x4
Bike sprint, 7x(0:20/1:40)
Treadmill, 30min

15

08.21.19

1ct pause bench, 345x1@9; 275x5x3
2ct pause squat, 415x4x3
Incline close grip touch-and-go bench, 165x7x3 (stayed relatively light to have a good starting point for this block)

08.22.19

Triceps extension, 4x15
Biceps curl, 4x15
Treadmill walk, 45min

16

08.24.19

Deadlift w/ belt, 605x1@8; 485x5x3
TnG bench, 285x4x3@8
3 sets: 7 front squat (255@8), 8 seated DB press (60/hand @7)

17

08.23.19

Deadlift w/ belt, 605x1@8; 485x5x3
TnG bench, 285x4x3
3 supersets: 7 front squats (255@8), 8 seated DB press (60lb/hand @7)

8.26.19

Squat w/ belt, 525x1@8; 420x5x3
2ct pause bench, 280x4@8.5, 275x4x2@8
RDL, 345x7x3@7

18

8.28.19

1ct pause bench, 340@9 (overshot a little); 275x5x3
2ct pause squat, 420x4x3, these felt solid
Incline CG Tng bench press, 170x7x3

19

8.30.19
Pretty lousy training session today. Having a lot of life stress at the moment so just taking today for how it went.

Deadlift with belt, 585@<6, 700(x), 635(x), 635(x), 495x5x3@6-7
Was feeling really good on warm ups and failed taking a huge jump for a PR attempt. Stupidly tried two lower weights twice for a single @8 and finished with my drop sets at a light weight. Pretty awful.

TnG bench, 285x5x3@8
No increase from last week.

Seated press machine, 164x8x3@7-8

20

9.3.19

Squat w/ belt, 545x1@8 (PR and surprised with how fast it moved), 435x5x3
2ct pause bench press, 285x4x3@8
RDL, 365x7x3