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Post by Phillip Wylie on May 26, 2009 14:35:42 GMT -5
Monday
May 25, 2009
1. Squat
305 x 1 set x 4 reps
360 x 1 set x 4 reps
385 x 3 sets x 3 reps
2. Bench Press
225 x 1 set x 3 reps
265 x 1 set x 3 reps
285 x 2 sets x 3 reps
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Post by Phillip Wylie on May 28, 2009 10:08:54 GMT -5
Wednesday
May 27, 2009 8:00 PM
1. Deadlift to Knees
340 x 1 set x 3 reps
405 x 1 sets x 3 reps
435 x 1 set x 4 reps
465 x 3 sets x 4 reps
2. Bench Press
225 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 2 sets x 4 reps
305 x 2 sets x 3 reps
325 x 2 sets x 2 reps
345 x 2 sets x 1 rep
325 x 2 sets x 2 reps
305 x 2 sets x 3 reps
285 x 1 set x 4 reps
265 x 1 set x 6 reps
225 x 1 set x 6 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
4. Deadlift from Knees
375 x 1 set x 4 reps
435 x 2 sets x 3 reps
465 x 3 sets x 4 reps
5. Standing Abs - 90x5x5
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Post by Phillip Wylie on May 30, 2009 11:22:18 GMT -5
Friday
May 29, 2009
1. Bench Press
225 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 2 sets x 3 reps
325 x 3 sets x 3 reps
2. Squat
305 x 1 set x 4 reps
360 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. Good Mornings
225 x 3 sets x 10 reps
6. Standing Abs - 90x5x5
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Post by Phillip Wylie on Jun 2, 2009 10:29:23 GMT -5
Monday
June 1, 2009
1. Squat
305 x 1 set x 3 reps
360 x 1 set x 3 reps
385 x 2 sets x 3 reps
440 x 1 set x 3 reps
470 x 2 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 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
305 x 1 set x 3 reps
360 x 1 set x 3 reps
385 x 2 set x 3 reps
440 x 4 sets x 2 reps
6. Good Mornings
225 x 3 sets x 10 reps
7. Standing Abs
90 x 5 sets x 5 reps
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Post by Phillip Wylie on Jun 3, 2009 13:10:25 GMT -5
Tuesday
June 2, 2009
Developmental SPP
Rotator Cuff - 20x3x10
DB Wrist Curl - 20x3x10
DB Rev. Wrist Curl - 20x3x10
DB Preacher Curl - 20x3x10
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
4 Way Hip Circuit w/mini band - 3x10 ea. direction
Stretching
GPP
Elliptical Trainer - 20 min.
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Post by Phillip Wylie on Jun 4, 2009 12:16:06 GMT -5
Wednesday
June 3, 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
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 set x 3 reps
435 x 1 set x 2 reps
500 x 2 sets x 3 reps
530 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. Lunges - 65 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 Jun 9, 2009 10:11:22 GMT -5
Thursday
June 4, 2009 8:00 PM
Developmental SPP
Neutral Grip Pull-ups - 3x5
GHR - 3x10
DB Wrist Curl - 20x3x10
Wrist Lever Bar Ulnar/Radial Deviation - 3x10
Band Pull Aparts w/mini band - 3x10
Stretching
GPP
Elliptical Trainer - 20 min.
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Post by Phillip Wylie on Jun 9, 2009 10:11:41 GMT -5
Friday
June 5, 2009 8:00 PM
1. Squat
305 x 1 set x 3 reps
360 x 1 set x 3 reps
385 x 1 sets x 3 reps
440 x 4 sets x 3 reps
2. Bench Press
225 x 1 set x 4 reps
265 x 1 set x 4 reps
285 x 5 sets x 4 reps
3. Pressdowns
80 x 5 sets x 10 reps
4. Good Mornings
225 x 3 sets x 10 reps
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Post by Phillip Wylie on Jun 9, 2009 10:26:52 GMT -5
Monday
June 9, 2009 9:13 AM
Week 10 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Squat
305 x 1 set x 5 reps
360 x 2 set x 4 reps
385 x 2 sets x 3 reps
440 x 5 sets x 2 reps
2. Bench Press
225 x 1 set x 5 reps
265 x 1 set x 4 reps
285 x 2 sets x 3 reps
325 x 6 sets x 2 reps
3. Pin Presses (3" ROM)
405 x 5 sets x 2 reps
4. Squat
305 x 1 set x 3 reps
360 x 1 set x 3 reps
415 x 4 sets x 3 reps
Dave increased my volume for the next three weeks.
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Post by Phillip Wylie on Jun 11, 2009 10:59:46 GMT -5
Tuesday
June 9, 2009 8:00 PM
Developmental GPP Circuit
Pull-ups - 3x5
GHR - 3x10
Lying Leg Raise w/DB between feet - 20x3x10
Developmental GPP
Hammer Curls - 40x3x10
Farmer's Handles Obliques - 110x3x10
Wrist Curls - 20x3x10
Adductor Machine - 100x3x10
Abductor Machine - 100x3x10
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Post by Phillip Wylie on Jun 11, 2009 11:00:30 GMT -5
Wednesday
June 10, 2009 9:00 PM
1. Deadlift to Knees
340 x 1 set x 4 reps
405 x 2 sets x 4 reps
455 x 3 sets x 4 reps
2. Bench Press
225 x 1 set x 5 reps
265 x 1 set x 5 reps
285 x 5 sets x 4 reps
3. Deadlift
340 x 1 set x 4 reps
405 x 1 set x 4 reps
435 x 2 sets x 3 reps
480 x 4 sets x 3 reps
As soon as I finished my last set of bench presses the lights went out. There were severe thunderstorms and tornado warnings. A tornado was spotted in Grapevine, which is 12 miles west of the gym. There was nothing in the area surrounding the gym but rain and high winds. Luckily a light near the deadlift platform was on emergency power and I was able to complete my deadlifts.
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Post by Phillip Wylie on Jun 16, 2009 12:58:33 GMT -5
Thursday
June 11, 2009 8:00 PM
1. Squat
305 x 1 set x 5 reps
360 x 1 set x 4 reps
385 x 2 sets x 3 reps
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Post by Phillip Wylie on Jun 16, 2009 12:58:58 GMT -5
Monday
June 15, 2009 9:15 PM
Week 11 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Squat
305 x 1 set x 5 reps
360 x 2 sets x 4 reps
385 x 2 sets x 3 reps
440 x 5 sets x 3 reps
2. Bench Press
225 x 1 set x 5 reps
265 x 1 set x 4 reps
285 x 2 sets x 3 reps
325 x 5 sets x 3 reps
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Post by Phillip Wylie on Jun 26, 2009 14:37:43 GMT -5
Monday
June 22, 2009 8:00 PM
Week 12 of 16 week Sheiko training cycle for USAPL Raw Nationals
Skills Evaluation
Squat
135x5
225x2x3
315x3
405x1
495x1
555x1
575x1 <-- 75lbs gym PR and 24lbs heavier than my best raw competition squat
Bench Press
135x5
225x3
315x1
385x1 <-- w/start command and press command used for my next two sets
405x0 <-- I flared too soon and missed it.
I plan to open in the squat between 534 to 562. Curt said that I should put 562 down as my opener and if my last warm up (505) moves fast keep the opener at 562 and if it doesn't move fast drop it to 534. I will open with 358 on the bench press. I feel like my miss on the bench press was of a matter of psyching up too much for the lift. When I benched 402 in January, I purposely didn't psyche up for that same reason. Overall I feel good about both lifts.
Wednesday I will test my deadlift.
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Post by Phillip Wylie on Jun 26, 2009 14:39:11 GMT -5
Wednesday
June 24, 2009 8:00 PM
Skills Evaluation - Part 2
Deadlift
135x5
225x3
315x3
405x1
495x1
605x1
635x1
GHR - 3x10
Neutral Grip Pull-ups - 3x5
Pressdowns - 80x3x10
Standing Abs - 90x30
Face Pulls - 90x30
Super Set (no rest between sets)
Hammer Curls - 40x3x10
DB Shoulder Press - 40x3x10
My deadlifts felt strong and my speed was good. I plan on opening with 600 at Raw Nationals..
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Post by Phillip Wylie on Jun 27, 2009 18:35:19 GMT -5
Friday
June 26, 2009 8:00 PM
1. Squat
275 x 1 set x 3 reps
305 x 2 sets x 3 reps
385 x 2 sets x 3 reps
415 x 4 sets x 2 reps
2. Bench Press
225 x 1 set x 3 reps
265 x 2 sets x 3 reps
305 x 6 sets x 3 reps
3. Flat DB Flyes
30 x 5 sets x 10 reps
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Post by Phillip Wylie on Jun 30, 2009 16:28:38 GMT -5
Monday
June 29, 2009 8:00 PM
Week 13 of 16 week Sheiko training cycle for USAPL Raw Nationals
1. Squat
275 x 1 set x 3 reps
305 x 2 sets x 3 reps
385 x 2 sets x 3 reps
440 x 4 sets x 2 reps
2. Bench Press
225 x 1 set x 3 reps
265 x 2 sets x 3 reps
305 x 6 sets x 3 reps
3. 2 Board Press (ror)
315 x 1 set x 3 reps
365 x 2 sets x 3 reps
4. Flat DB Flyes
30 x 3 sets x 10 reps
5. Good Mornings w/14" Cambered Bar
245 x 3 sets x 10 reps
6. Standing Abs
110 x 1 set x 30 reps
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Post by Phillip Wylie on Jul 3, 2009 11:59:49 GMT -5
Wednesday
July 1, 2009 8:00 PM
1. Deadlift to Knees
315 x 1 set x 3 reps
375 x 1 set x 4 reps
405 x 1 set x 4 reps
435 x 1 set x 3 reps
2. Bench Press
205 x 1 set x 3 reps
245 x 1 set x 3 reps
285 x 2 sets x 3 reps
325 x 2 sets x 3 reps
345 x 3 sets x 2 reps
3. Flat DB Flyes
40 x 3 sets x 10 reps
4. Low Pulley Rows
275 x 3 sets x 10 reps
5. Hammer Curls
40 x 1 set x 10 reps
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Post by Phillip Wylie on Jul 7, 2009 12:05:07 GMT -5
Monday
July 6, 2009 9:00 PM
Week 14 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 2 sets x 3 reps
440 x 5 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 2 reps
345 x 3 sets x 1 rep
3. 2 Board Press (ror)
365 x 3 sets x 3 reps
My squats felt really easy and strong. 2 board press felt easier this week.
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Post by benburgess on Jul 8, 2009 13:23:50 GMT -5
Monday June 22, 2009 8:00 PM Week 12 of 16 week Sheiko training cycle for USAPL Raw Nationals Skills Evaluation Squat 135x5 225x2x3 315x3 405x1 495x1 555x1 575x1 <-- 75lbs gym PR and 24lbs heavier than my best raw competition squat Awesome work Philip |
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