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Post by Phillip Wylie on May 2, 2009 9:29:06 GMT -5
Friday
May 1, 2009
1. Bench Press
205 x 1 set x 4 reps
245 x 1 set x 4 reps
285 x 2 sets x 3 reps
325 x 3 sets x 3 reps
2. Squat
275 x 1 set x 4 reps
330 x 1 set x 4 reps
385 x 1 set x 4 reps
415 x 3 sets x 4 reps
3. Bench Press
225 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 4 sets x 4 reps
4. Flat DB Flyes
30 x 5 sets x 10 reps
5. Pressdowns
100 x 5 sets x 10 reps
6. Good Mornings
225 x 5 sets x 5 reps
7. Standing Abs
90 x 5 sets x 5 reps
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Post by Phillip Wylie on May 4, 2009 9:38:41 GMT -5
Saturday
May 2, 2009
Developmental SPP Circuit
Pull-ups - 5x5
Lying Tricep Ext. - 45x10, 65x10, 85x10, 105x10, 125x10
Band Pull Aparts w/mini band - 5x20
Cable Lateral Raise - 40x5x10
Developmental SPP Circuit x2
KB Rows - 106x10
KB Swings - 106x10
Band Adductors w/light band - x10
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
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Post by Phillip Wylie on May 5, 2009 11:14:36 GMT -5
Monday
May 4, 2009
Week 5 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Squat
275 x 1 set x 3 reps
330 x 1 set x 3 reps
385 x 1 set x 3 reps
440 x 1 set x 3 reps
470 x 2 sets x 2 reps
2. Bench Press
205 x 1 set x 3 reps
245 x 1 set x 3 reps
285 x 1 set x 3 reps
325 x 3 sets x 3 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pin Presses (3" ROM)
405 x 5 sets x 2 reps
5. Squat
275 x 1 set x 3 reps
330 x 1 set x 3 reps
385 x 1 set x 3 reps
440 x 4 sets x 2 reps
6. Good Mornings
225 x 5 sets x 5 reps
7. Lying Leg Raise w/DB
30 x 5 sets x 5 reps
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Post by Phillip Wylie on May 6, 2009 10:11:12 GMT -5
Tuesday
May 5, 2009
Developmental SPP
Multi Hip Adductors - 50x1x10, 100x3x10
Pulldowns - 180x3x10
Developmental SPP Circuit x2
DB Shoulder Press - 40x10
Hammer Curls - 40x10
DB Tricep Ext. - 50x10
Standing Abs - 90x10
GHR - x10
Band Pull Aparts w/mini band - x20
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
Stretching
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Post by Phillip Wylie on May 7, 2009 10:29:14 GMT -5
Wednesday
May 6, 2009
1. Bench Press
205 x 1 set x 3 reps
245 x 1 set x 3 reps
285 x 1 set x 3 reps
325 x 2 sets x 3 reps
345 x 2 sets x 2 reps
2. Deadlift
340 x 1 set x 3 reps
405 x 1 sets x 3 reps
475 x 1 sets x 2 reps
540 x 2 sets x 3 reps
575 x 2 sets x 2 reps
3. Bench Press
225 x 1 set x 5 reps
265 x 1 set x 5 reps
305 x 3 sets x 4 reps
4. Flat DB Flyes
30 x 5 sets x 10 reps
5. Pressdowns
120 x 5 sets x 10 reps
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Post by erictalmant on May 8, 2009 16:27:51 GMT -5
Hey Phil.
Curious-how long is it taking you to complete the training each day?
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Post by Phillip Wylie on May 9, 2009 11:40:27 GMT -5
Friday
May 8, 2009
1. Squat
275 x 1 set x 3 reps
330 x 1 set x 3 reps
385 x 1 set x 3 reps
440 x 4 sets x 3 reps
2. Bench Press
205 x 1 set x 4 reps
245 x 1 set x 4 reps
285 x 5 sets x 4 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pressdowns
100 x 5 sets x 10 reps
5. Good Mornings
225 x 5 sets x 5 reps
6. Standing Abs
90 x 5 sets x 5 reps
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Post by Phillip Wylie on May 9, 2009 11:45:32 GMT -5
Hey Phil. Curious-how long is it taking you to complete the training each day? Hello Eric, It has been taking 3 to 3.5 hours and Monday took 4 hours, but my last two workouts took 2 hours. Wednesday I started resting less between sets and I am finishing a lot sooner. |
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Post by Phillip Wylie on May 11, 2009 10:45:12 GMT -5
Saturday
May 9, 2009
GPP
Elliptical Trainer - 20 min.
Stretching
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Post by Phillip Wylie on May 12, 2009 11:07:46 GMT -5
Monday
May 11, 2009
1. Bench Press
225 x 1 set x 3 reps
265 x 1 set x 3 reps
285 x 1 set x 3 reps
305 x 3 sets x 3 reps
2. Squat
275 x 1 set x 5 reps
360 x 1 set x 5 reps
385 x 4 set x 5 reps
3. Bench Press
225 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 4 sets x 4 reps
4. Pressdowns
100 x 5 sets x 10 reps
5. Flat DB Flyes
30 x 5 sets x 10 reps
6. Good Mornings
225 x 3 sets x 5 reps
7. Standing Abs
90 x 5 sets x 5 reps
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Post by Phillip Wylie on May 13, 2009 10:59:01 GMT -5
Tuesday
May 12, 2009
Stretching
Developmental SPP
Multi Hip Adductors - 100x2x20
Hammer Curls - 30x3x10
Rotator Cuff - 10x2x20
Vertical Leg Raise - 3x10
GPP
Elliptical Trainer - 20 min.
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Post by Phillip Wylie on May 14, 2009 10:21:00 GMT -5
Wednesday
May 13, 2009
1. Deadlift
340 x 1 set x 3 reps
405 x 2 sets x 3 reps
435 x 2 sets x 3 reps
470 x 3 sets x 3 reps
2. Bench Press
225 x 1 set x 5 reps
265 x 1 set x 5 reps
285 x 4 sets x 4 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pressdowns
100 x 5 sets x 10 reps
5. Deadlift From Knees
340 x 1 set x 3 reps
405 x 2 sets x 4 reps
435 x 2 sets x 3 reps
500 x 3 sets x 3 reps
6. Lunges - 65x5x5
7. Standing Abs - 90x5x5
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Post by Phillip Wylie on May 15, 2009 14:34:47 GMT -5
Thursday
May 14, 2009
Stretching
Developmental SPP
Adductors w/light band - 3x10
Band Pull Aparts w/mini band - 3x20
GPP
Elliptical Trainer - 10 min.
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Post by Phillip Wylie on May 16, 2009 11:22:01 GMT -5
Friday
May 15, 2009
1. Bench Press
245 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 1 set x 3 reps
305 x 1 set x 3 reps
325 x 2 sets x 2 reps
345 x 1 set x 1 rep
325 x 2 sets x 2 reps
305 x 1 set x 3 reps
265 x 1 set x 4 reps
225 x 1 set x 4 reps
2. Flat DB Flyes
30 x 5 sets x 10 reps
3. Pressdowns
120 x 5 sets x 10 reps
4. Squat
305 x 1 set x 4 reps
360 x 2 sets x 3 reps
385 x 1 set x 3 reps
415 x 4 sets x 3 reps
5. Good Mornings
225 x 3 sets x 5 reps
6. Cable Obliques
120 x 5 sets x 5 reps
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Post by Phillip Wylie on May 17, 2009 9:36:17 GMT -5
Saturday
May 16, 2009
Developmental SPP
KB Rows
203x2
203x4x3
203x5
Neutral Grip Pull-ups - 3x5
Pull-ups - 3x5
Yoke
250 x 2 - 50 foot trips
350 x 2 - 50 foot trips
Developmental SPP Circuit x3
DB Shoulder Press - 50x15
Farmer's Handle Shrugs - 110x10
Farmer's Handle Obliques - 110x10
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Post by Phillip Wylie on May 19, 2009 9:48:40 GMT -5
Monday
May 18, 2009
1. Squat
305 x 1 set x 4 reps
360 x 1 set x 3 reps
385 x 1 set x 3 reps
440 x 4 sets x 2 reps
2. Bench Press
225 x 1 set x 3 reps
265 x 1 set x 3 reps
285 x 1 set x 3 reps
325 x 4 sets x 2 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pin Presses (3" ROM)
405 x 5 sets x 2 reps
5. Squat
305 x 1 set x 3 reps
360 x 1 sets x 3 reps
415 x 3 sets x 3 reps
6. Good Mornings
225 x 3 sets x 10 reps
7. Vertical Leg Raise w/DB
20 x 5 sets x 5 reps
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Post by Phillip Wylie on May 21, 2009 12:22:45 GMT -5
Tuesday
May 19, 2009
GPP
Elliptical Trainer - 20 min.
Developmental SPP
Multi Hip Adductors - 100x3x10
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
Rotator Cuff - 20x3x10
Stretching
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Post by Phillip Wylie on May 21, 2009 12:23:12 GMT -5
Wednesday
May 20, 2009
1. Deadlift to Knees
340 x 1 set x 4 reps
405 x 1 sets x 4 reps
435 x 3 sets x 4 reps
2. Bench Press
225 x 1 set x 3 reps
265 x 1 set x 3 reps
285 x 4 sets x 3 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Deadlift
340 x 1 set x 3 reps
405 x 1 set x 3 reps
435 x 1 set x 3 reps
465 x 4 sets x 3 reps
5. Lunges - 65x5x5
6. Standing Abs - 110x5x5
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Post by Phillip Wylie on May 24, 2009 0:37:49 GMT -5
Thursday
May 21, 2009
GPP
Elliptical Trainer - 20 min.
Stretching
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Post by Phillip Wylie on May 24, 2009 0:48:25 GMT -5
Friday
May 22, 2009
1. Squat
305 x 1 set x 4 reps
360 x 1 set x 4 reps
385 x 1 set x 3 reps
415 x 6 sets x 3 reps
360 x 1 set x 5 reps
2. Bench Press
225 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 1 set x 4 reps
305 x 2 sets x 3 reps
325 x 1 set x 2 reps
345 x 1 set x 1 rep
325 x 1 set x 2 reps
305 x 1 set x 4 reps
285 x 1 set x 5 reps
265 x 1 set x 5 reps
225 x 1 set x 5 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Pressdowns
100 x 5 sets x 10 reps
6. Good Mornings
225 x 3 sets x 10 reps
7. Standing Abs
110 x 5 sets x 5 reps
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