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Post by Phillip Wylie on Jul 10, 2009 15:56:45 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 Thanks, Ben. Sheiko has really helped my squat. I get to find out just how well it has worked July 26 at Raw Nationals. |
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Post by Phillip Wylie on Jul 14, 2009 16:49:09 GMT -5
Tuesday
July 7, 2009 8:23 PM
1. Deadlift
315 x 1 set x 3 reps
375 x 2 sets x 3 reps
435 x 2 sets x 3 reps
465 x 5 sets x 2 reps
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Post by Phillip Wylie on Jul 14, 2009 16:49:27 GMT -5
Thursday
July 9, 2009 8:30 PM
1. 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 5 sets x 2 reps
2. Neutral Grip Pull-ups
3 sets x 5 reps
3. Band Pull Aparts
Mini Band x 30
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Post by Phillip Wylie on Jul 14, 2009 16:49:54 GMT -5
Friday
July 10, 2009 8:38 PM
1. Squat
275 x 1 set x 3 reps
330 x 1 set x 6 reps
385 x 2 sets x 3 reps
415 x 3 sets x 2 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
305 x 4 sets x 2 rep
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Post by Phillip Wylie on Jul 14, 2009 16:50:25 GMT -5
Monday
July 13, 2009 8:30 PM
Week 15 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
4. Pull-ups
3 sets x 5 reps
5. Standing Abs
100 x 30 reps
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Post by Phillip Wylie on Jul 16, 2009 16:20:54 GMT -5
Wednesday
July 15, 2009 8:30 PM
1. Deadlift
315 x 1 set x 3 reps
375 x 2 sets x 3 reps
435 x 2 sets x 3 reps
465 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 2 sets x 3 reps
325 x 5 sets x 2 reps
3. Flat DB Flyes
40 x 3 sets x 10 reps
4. Hammer Curls
40 x 2 x 10
5. Pressdowns
100 x 1 x 30
6. Face Pulls
90 x 1 x 30
7. Adductors w/mini band
1 x 30
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Deleted
Deleted Member
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Post by Deleted on Jul 22, 2009 21:10:48 GMT -5
Wishing you PR's and many white lights
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Post by Phillip Wylie on Aug 1, 2009 1:20:05 GMT -5
Wishing you PR's and many white lights Thanks! |
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Post by Phillip Wylie on Aug 1, 2009 1:20:47 GMT -5
July 26, 2009 2:30 PM
Charlottesville, VA
First off I would like to thank Monte Sparkman for handling me. Monte did an awesome job handling and made it as easy as possible for me. All I had to worry about was lifting. I would also like to thank my wife Tiffany for her help, support and videoing my lifts. As always she was their to support and help.
Squat
1st Attempt - 534lbs
2nd Attempt - 567lbs
3rd Attempt - 567lbs
Bench Press
1st Attempt - 358lbs
2nd Attempt – 385lbs
3rd Attempt - 396lbs
Deadlift
1st Attempt - 600lbs
2nd Attempt - 650lbs
3rd Attempt - 705lbs
Total
1569lbs
5th Place Open 242
1st Place Master 242
Things didn't go as well as I had hoped and cutting weight affected my performance. I dropped 10.5lbs of weight in a week. The night before the the meet I had to sit in a hot tub for 25 minutes to cut the last few pounds I needed to drop to make weight. After I got out of the hot tub I felt weak and went to bed knowing that might have been a mistake. I weighed over by 3/4 of a pound, but managed to drop the weight and make the 242lbs weight class.
The meet was good and well ran. The competition was tougher than last year. Last year I didn’t have much pressure in the master division, but this year I had Rick Wilcox pushing me. It was good to meet and compete with Rick. We had communicated via email and telephone prior to the meet. Rick was very encouraging every step of the way, including meet day.
Going forward I will not cut that much weight again. I will make sure to stay at or within a few pounds of contest weight. The 2 hour weigh in used by the USAPL makes it tough to put any weight back on prior to lifting.
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Post by joeldibattista on Aug 1, 2009 3:54:36 GMT -5
Congrats on your win Phillip!
That is a lot of weight to cut, do you plan to lift as a 275 in the future?
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Post by benburgess on Aug 1, 2009 14:21:29 GMT -5
Going forward I will not cut that much weight again. I will make sure to stay at or within a few pounds of contest weight. The 2 hour weigh in used by the USAPL makes it tough to put any weight back on prior to lifting. Good work Phil. I cut quite a bit of weight (~9lbs) overnight for a meet with a 2hr weigh in one time and it definately affected my performance. The rule i work by now is to not have to cut more than 1.5% of BW overnight with dehydration. |
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Post by Phillip Wylie on Aug 1, 2009 18:05:24 GMT -5
Congrats on your win Phillip! That is a lot of weight to cut, do you plan to lift as a 275 in the future? Thanks, Joel! I plan to lose down to 242 and stay there. I could probably gain some more weight and compete 275, but being diabetic and my testosterone levels not being conducive to lean weight gain, it's probably best that I stay in the 242's. When I was 30 I weighed a full 275 and was leaner than now. |
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Post by Phillip Wylie on Aug 1, 2009 18:08:17 GMT -5
Good work Phil. I cut quite a bit of weight (~9lbs) overnight for a meet with a 2hr weigh in one time and it definately affected my performance. The rule i work by now is to not have to cut more than 1.5% of BW overnight with dehydration. Thanks, Ben! I will lose down to 242 and stay there. Being diabetic makes it hard to get glycogen back into my muscles at a fast enough rate. I have been kind of worried about dehydrating much due to health concerns. |
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Post by benburgess on Aug 3, 2009 10:56:56 GMT -5
Wow diabetic thats awesome that you are competing at this level Phil.
How does your taking insulin fit with the drug testing? If i understand it right, insulin can be very anabolic so I would have thought it was banned?
Is it ok if you have a theraputic use exemption form from the docs?
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Post by Phillip Wylie on Aug 3, 2009 13:21:03 GMT -5
Wow diabetic thats awesome that you are competing at this level Phil. How does your taking insulin fit with the drug testing? If i understand it right, insulin can be very anabolic so I would have thought it was banned? Is it ok if you have a theraputic use exemption form from the docs? Thanks, Ben! I also have hepatitis C. I am type 2 and I don't take insulin. I control it through diet, exercise and supplements. |
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Post by mccaulleyg on Jul 16, 2010 8:38:11 GMT -5
How is training going? Are you still using 5-3-1? When is your next comp? Have you stayed injury free? This forum is kind of dead right now... I took the whole year off and focused on body composition improvement, I have gotten down to 6% through body building and diet, I am mostly healed from my injuries from last season and ready to powerlift again this year. I have been using 5-3-1 and it has not really helped my squat at all, however my waist is super small too. I know you did raw nationals last year 09, as did I, how did you do there?
Grant
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Post by Phillip Wylie on Aug 12, 2010 15:25:45 GMT -5
How is training going? Are you still using 5-3-1? When is your next comp? Have you stayed injury free? This forum is kind of dead right now... I took the whole year off and focused on body composition improvement, I have gotten down to 6% through body building and diet, I am mostly healed from my injuries from last season and ready to powerlift again this year. I have been using 5-3-1 and it has not really helped my squat at all, however my waist is super small too. I know you did raw nationals last year 09, as did I, how did you do there? Grant I am just getting my training back on track. I know a guy that is certified through Charles Poliquin that was going to help me fix my weaknesses, muscular imbalances, and help with my nutrition and supplement plans. Needless to say it fell through and I am going back to Sheiko like I had planned before this guy offered his help. I have lost 24lbs. I needed to lose some fat to improve my diabetes control. I did injure my right upper glute at Raw Nationals last year and it bothers me from time to time. I placed 5th at Raw Nationals last year and qualified for the 2010 Arnold Classic, which I placed 4th in the 242's. I will be competing in my first meet back as a 220 in December. Good to hear you are recuperated and leaned up. Powerlifters neglect those things too much. I went from 531 to Sheiko last year and switched to block periodization after Raw Nationals last year. I tried 531 again after the Arnold. I just started back on Sheiko this week. |
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