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Post by Phillip Wylie on Apr 7, 2009 10:03:17 GMT -5
Monday (condition week)
April 6, 2009
Week 1 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Bench Press
205 x 1 set x 5 reps
245 x 2 sets x 4 reps
285 x 3 sets x 3 reps
2. Squat
275 x 1 set x 5 reps
330 x 2 sets x 4 reps
385 x 3 sets x 3 reps
3. Pin Presses (3" ROM)
405 x 3 sets x 2 reps
4. Flat DB Flyes
30 x 3 sets x 10 reps
5. Good Mornings
225 x 3 sets x 5 reps
6. Sit-ups w/Bar Across Chest
135 x 3 sets x 5 reps
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Post by mccaulleyg on Apr 7, 2009 11:54:05 GMT -5
what are your maxes and BW? where is raw nationals this year, what is the date?
Grant
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Post by Phillip Wylie on Apr 7, 2009 14:54:18 GMT -5
what are your maxes and BW? where is raw nationals this year, what is the date? Grant Thanks for reading my log, Grant! My best raw lifts are; squat 551, bench 402, deadlift 705, and total 1658. I compete 242's and I am currently 245. Raw Nationals are in Charlottesville, VA July 24-26. |
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Post by joeldibattista on Apr 7, 2009 22:18:03 GMT -5
That's a cracking pull, nice one.
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Post by Phillip Wylie on Apr 7, 2009 22:50:34 GMT -5
That's a cracking pull, nice one. Thanks, Joel! |
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Post by Phillip Wylie on Apr 7, 2009 22:52:59 GMT -5
Here is a video of my best raw lifts.
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Post by joeldibattista on Apr 8, 2009 0:12:17 GMT -5
Just noticed those lifts are all raw - awesome.
What fed do you lift in Phillip?
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Post by Phillip Wylie on Apr 8, 2009 10:07:24 GMT -5
Just noticed those lifts are all raw - awesome. What fed do you lift in Phillip? Thanks, Joel! I compete in the USAPL and NASA. I changed my focus from multi ply equipped to raw May of last year. |
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Post by Phillip Wylie on Apr 8, 2009 12:05:43 GMT -5
Tuesday
April 7, 2009
GPP
Elliptical Trainer - 20 min.
Developmental SPP
Circuit
Standing Abs - 90x3x10
Face Pulls - 90x3x10
Press downs - 50x3x10
Close Grip Neutral Grip Pull-ups - 3x5
DB Overhead Press - 30x3x10
KB Swings - 53x3x10
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Post by bigarm19 on Apr 8, 2009 15:22:05 GMT -5
Here is a video of my best raw lifts. Sweet. |
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Post by Deleted on Apr 8, 2009 19:07:32 GMT -5
Phillip, how long have you been training with Sheiko routines?
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Post by Phillip Wylie on Apr 8, 2009 23:17:52 GMT -5
Here is a video of my best raw lifts. Sweet. Thanks, bigarm19! |
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Post by Phillip Wylie on Apr 8, 2009 23:18:28 GMT -5
Phillip, how long have you been training with Sheiko routines? This is my first week. |
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Post by Phillip Wylie on Apr 8, 2009 23:19:20 GMT -5
Wednesday
April 8, 2009
Mobility Work
1. Deadlift
340 x 1 set x 5 reps
405 x 2 sets x 4 reps
475 x 3 sets x 3 reps
2. Bench Press
285 x 3 sets x 3 reps
3. Press Downs - 160x3x5
4. DB Lunges - 40x3x5
5. Lying Leg Raise w/DB - 30x3x5
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Post by Deleted on Apr 9, 2009 12:06:30 GMT -5
I followed your log on the Bag website. Why did you switch from the 5/3/1?
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Post by Phillip Wylie on Apr 9, 2009 13:15:45 GMT -5
I followed your log on the Bag website. Why did you switch from the 5/3/1? The lack of a peaking phase is why I switched. Also during my squats my form broke down around the 5 rep mark. So the rep maxes was reinforcing bad form on my squat. I would lean to far coming out the hole and missing weights in competition. I got good results and my experience with using reps instead of the 1-3 rep maxes of the conjugate method led me to believe that Sheiko might work for me. The bench of the 5/3/1 wasn't enough volume for me. I added dumbbell inclines and close grips and my bench improved faster. The higher volume helped my bench and I thought the higher overall volume of Sheiko might work well for me. Thanks for following my log, link! |
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Post by Phillip Wylie on Apr 9, 2009 23:28:00 GMT -5
Thursday
April 9, 2009
GPP
Prowler Pushes - 4 x 50 foot trips
Developmental SPP
Circuit 1
GHR - 3x10
Rev. Hyper - 180x3x10
Standing Abs - 90x3x10
Pulldowns - 180x3x10
Low Cable Rows - 180x3x10
Circuit 2
Javelin Press - 30x2x10
Rolling DB Tricep Ext. - 20x2x10
Rear Delt Raise - 20x2x10
Lateral DB Raise - 20x2x10
DB Cleans - 20x2x10
GPP
Elliptical Trainer - 20 min.
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Post by benburgess on Apr 10, 2009 4:41:15 GMT -5
I followed your log on the Bag website. Why did you switch from the 5/3/1? The lack of a peaking phase is why I switched. Also during my squats my form broke down around the 5 rep mark. So the rep maxes was reinforcing bad form on my squat. I would lean to far coming out the hole and missing weights in competition. I got good results and my experience with using reps instead of the 1-3 rep maxes of the conjugate method led me to believe that Sheiko might work for me. The bench of the 5/3/1 wasn't enough volume for me. I added dumbbell inclines and close grips and my bench improved faster. The higher volume helped my bench and I thought the higher overall volume of Sheiko might work well for me. Thanks for following my log, link! Sheiko training will definately help you with your form...one of the 1st ever threads we had on this forum that was one of the things that everyone found to be one of the biggest benefits...that doing rep after rep after rep of the competition excersises really gets your form dialled in. |
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Post by Phillip Wylie on Apr 10, 2009 10:16:54 GMT -5
Sheiko training will definately help you with your form...one of the 1st ever threads we had on this forum that was one of the things that everyone found to be one of the biggest benefits...that doing rep after rep after rep of the competition excersises really gets your form dialled in. That's good. I know I am capable of much more on the squat, but the problem I have with leaning too much coming out of the hole has been holding me back. |
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Post by Phillip Wylie on Apr 11, 2009 0:16:16 GMT -5
Friday
April 10, 2009
1. Bench Press
205 x 1 set x 5 reps
245 x 2 sets x 4 reps
285 x 3 sets x 3 reps
2. Pressdowns
160x3x10
3. Flat DB Flyes
40 x 3 sets x 10 reps
4. Squat
275 x 1 set x 5 reps
330 x 2 sets x 4 reps
385 x 3 sets x 3 reps
5. Good Mornings
225 x 3 sets x 5 reps
6. KB Obliques
106 x 3 sets x 5 reps
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