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Phillip Wylie
12-16-2009, 09:47 AM
My name is Phillip Wylie, I am a 44 year old drug free powerlifter and I train at Bad Attitude Gym in Carrollton, Texas. I changed my focus to raw powerlifting in May 2008. Since my switch to raw I have been competing in the USAPL and NASA. My best raw contest lifts are; squat 551, bench 402, deadlift 705, and 1658 total @ 243.8. My best multi ply geared lifts are squat 848, bench 523, deadlift 722, and 2055 total. My best geared accomplishment to date was winning the Open 242 division at the 2007 AWPC Worlds. I placed 5th in the Open 242 and 1st in Masters 242 in 2008 and 2009 USAPL Raw Nationals. This year at Raw Nationals I qualified to compete in the USAPL Raw Challenge at the 2010 Arnold Sports Festival.

2009 NASA Unequipped Nationals http://www.youtube.com/watch?v=9IwpcvrFwmo

2007 AWPC Worlds http://www.youtube.com/watch?v=gUK-g-IU_Ls


I use the block periodization training method and started a transmutation block this week. I will post this weeks training and my older training logs can be found here; http://phillipwylie.com/

Phillip Wylie
12-16-2009, 09:56 AM
Week 5: Session 1 (Transmutation - Introduction Week)
December 14, 2009 9:00 PM

Week 5 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

Static stretching (lower body)
Foam roller and softball (lower body)

Pause Squat
45x10
135x5
225x5
315x5 <-- add belt
335x2x5 RPE 8
http://www.youtube.com/watch?v=APh17rhuMeA&feature=related
http://www.youtube.com/watch?v=a5-omS94loE&feature=related

Floor Press
135x5
225x5
275x5
285x2x5 RPE 8

Isomiometric RDL
225x5
315x2x4 RPE 8 <-- add belt

BB Rows - 225x2x10

Shoulder Horn - 10x2x15

Zottman Curls - 25x2x10

Band Hip Thrust w/average band - 2x10

Phillip Wylie
12-17-2009, 09:20 AM
Week 5: Session 2 (Transmutation - Introduction Week)
December 16, 2009 7:30 PM

Brickhouse Gym - Denton, TX

Bench Press (paused)
45x10
135x5
185x5
225x5
280x2x4

Squat
45x5
135x5
225x5
315x4
385x2x2

Deadlift
225x5
315x3
405x2
455x2x2

V-Bar Lat Pull Downs - 180x10

Cable Ext. Rotation - 20x15

Glute Bridge - 1x10

Darracq
12-17-2009, 10:59 AM
Hey Phil whats up. Nice to see ya here,

Coke
12-18-2009, 02:28 AM
You are a great lifter man, welcome aboard here.

EatMyWay2TheTop
12-18-2009, 10:04 AM
Welcome aboard. I think I followed your last log on another forum, the one leading up to your bench PR if I remember right.

Phillip Wylie
12-18-2009, 12:35 PM
Hey Phil whats up. Nice to see ya here,

Hey Darracq, good to see you as well. Training and working is about it. Although my last day of work for the year is today. Thanks for checking out my training log.

Phillip Wylie
12-18-2009, 12:37 PM
You are a great lifter man, welcome aboard here.

Thank you so much for the props and great welcome!

I have lurked around here from time to time and some of the other boards I frequent are not as active, so I decided to spend more time here.

Phillip Wylie
12-18-2009, 12:41 PM
Welcome aboard. I think I followed your last log on another forum, the one leading up to your bench PR if I remember right.

Thanks for the warm welcome and for checking out my log. That was in January that I hit that PR. That was either the Bad Attitude Gym forum or the Critical Bench forum.

Darracq
12-18-2009, 01:24 PM
How are you liking the new training? i look at your log over on bag sometimes, i am tring to decide what i want to do right now lol. what are your thoughs, on 5,3,1 ws, and what your doing now, I am not sure if i could handle the volume, i am pretty low energy.

Phillip Wylie
12-18-2009, 03:14 PM
How are you liking the new training? i look at your log over on bag sometimes, i am tring to decide what i want to do right now lol. what are your thoughs, on 5,3,1 ws, and what your doing now, I am not sure if i could handle the volume, i am pretty low energy.

I like it a lot. I think block periodization is a good training method. After using 5/3/1, Westside and Sheiko, I saw the good they all had to offer and it helped me decide to use block periodization. Since the training variables each block. Also reading Mike Tuchscherer's "Reactive Training System Manual" helped me decide to use block periodization. His method is similar to block periodization. Mike also brings up the point of developing one athletic or strength characteristic at a time. Block periodization does that. You could adjust the volume based on your current state. Then over time you could increase volume. Landon Evans is helping me with my program. He told me that block periodization is adapted to the lifter and not the other way around like Sheiko. You just adjust the volume, intensity and frequency based on your needs. You gradually increase the stimulus as needed.

Phillip Wylie
12-18-2009, 03:14 PM
Here is a good article I thought some might find useful;

http://www.reactivetrainingsystems.com/articles/training-articles/280-70lb-raw-total-pr-in-3-weeks

Darracq
12-18-2009, 05:18 PM
Here is a good article I thought some might find useful;

http://www.reactivetrainingsystems.com/articles/training-articles/280-70lb-raw-total-pr-in-3-weeks


Thanks i am going to check that out.

jbrin0tk
12-18-2009, 06:41 PM
I love Mike's site. Good to have you here, man.

Phillip Wylie
12-19-2009, 09:23 AM
Thanks i am going to check that out.

You're welcome, Darracq.

Phillip Wylie
12-19-2009, 09:24 AM
I love Mike's site. Good to have you here, man.

Mike knows his stuff. Thanks for the welcome, it's good to be here.

Phillip Wylie
12-19-2009, 09:35 AM
Week 5: Session 3 (Transmutation - Introduction Week)
December 18, 2009 8:00 PM

Static stretching (lower body)
Foam roller and softball (lower body)

Front Squat w/harness
135x5
225x5
275x2x5 RPE 8 <-- add belt

Incline Bench Press
135x5
185x5
225x2x5 RPE 8

GHR w/light band - 2x8 RPE 8

Shoulder Horn - 10x2x15

DB Rows - 80x2x10

Hammer Curls - 55x2x10

Band Hip Thrust w/average band - 2x10

GHR Sit-ups - 4x25

Lying Leg Raise - 2x50

Coke
12-19-2009, 10:43 PM
Pretty good session Phil.

Phillip Wylie
12-20-2009, 01:14 PM
Pretty good session Phil.

Thanks, Coke. This was an easy week, I start increasing the volume my next training week.

Phillip Wylie
12-23-2009, 10:03 AM
Week 6: Session 1 (Transmutation)
December 21, 2009 9:00 PM

Week 6 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

Static stretching (lower body)
Foam roller and softball (lower body)

Pause Squat
135x5
185x5
225x5
275x5
315x5 <-- add belt
335x5 RPE 8
310x2x5

Floor Press
135x5
185x5
225x5
255x3
285x6
265x4x6

Isomiometric RDL
275x5
315x3x4 RPE 8 <-- add belt

Shoulder Horn - 10x2x15

Clay Lats - 180x2x10

Zottman Curls - 25x2x10

Band Hip Thrust w/average band - 2x10

Darracq
12-23-2009, 10:59 AM
Nice work Phil.

Phillip Wylie
12-24-2009, 11:49 PM
Nice work Phil.

Thanks, Darracq.

Phillip Wylie
12-24-2009, 11:49 PM
Week 6: Session 2 (Transmutation)
December 23, 2009 8:30 PM
Brickhouse Gym - Denton, TX

Bench Press (paused)
45x10
135x5
185x5
225x5
280x4
300x2x2
280x4

Squat
45x5
135x2x5
225x5
315x3
385x3 <-- add belt
415x2
385x3

Deadlift
225x5
315x3
405x3
455x3 <-- add belt
490x2
455x3

Glute Machine - 50x2x10 ea. side

Cable Ext. Rotation - 20x2x15

DB Rows - 80x2x10

Hammer Curls - 50x2x10

Cable Side Bends - 50x4x30 ea. side

Cable Wood Chops - 50x4x20 ea. side

Phillip Wylie
12-24-2009, 11:50 PM
Week 6: Session 3 (Transmutation)
December 24, 2009 3:32 PM

Static stretching (lower body)
Foam roller and softball (lower body)

Front Squat w/harness
135x5
225x5
315x3 <-- add belt
365x3 RPE 7
315x5 RPE 8
295x3x6

Incline Bench Press
135x5
225x6
275x1 RPE 10
225x6 RPE 8
210x2x6

GHR w/light band - 6x6

I had to train back to back days due to Christmas. Surprisingly it was not too bad. I had expected it to be tougher.

Coke
12-26-2009, 04:03 PM
Great job for both days.

Phillip Wylie
12-27-2009, 04:25 PM
Great job for both days.

Thanks, Coke.

Phillip Wylie
12-31-2009, 12:46 PM
Week 7: Session 1 (Transmutation)
December 28, 2009 9:00 PM
Week 7 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

Static stretching (lower body)
Foam roller and softball (lower body)

Pause Squat
55x5
145x5
235x5
325x3 <-- RPE 7
365x4 <-- RPE 8 add belt
340x3x4

Floor Press
135x5
225x5
275x5
295x3 <-- RPE 7
295x5 <-- RPE 8
275x4x5

Isomiometric RDL
275x5 <-- RPE 7
365x5 <-- RPE 8 add belt
340x2x5

I am getting stronger on these exercises.

Phillip Wylie
12-31-2009, 12:46 PM
Week 7: Session 2 (Transmutation)
December 30, 2009 8:30 PM
Brickhouse Gym - Denton, TX

Bench Press (paused)
45x10
135x5
185x5
225x5
280x4
300x3
320x2
300x3

Static stretching (lower body)

Squat
45x5
135x5
225x5
315x3
385x3 <-- add belt
415x2
440x1

Deadlift
225x5
315x3
405x3
455x3 <-- add belt
490x2
520x1

Glute Machine - 100x4x10 ea. side

Cable Ext. Rotation - 15x4x15

DB Rows - 80x4x10

Zottman Curls - 25x2x10

Sean S
01-01-2010, 09:58 AM
Phil,
Do you feel a block periodization approach is beneficial in terms of injury prevention? I seem to be getting the little dings and strains more frequently now and struggle to get to a meet completely healthy. I use a modified "Westside" approach similar to what Lexen does.
I was thinking about experimenting with a cycle using block periodization principles after my next meet in Feb, but thought I would get some feedback from someone who used the system and can compare it to other approaches.
It good to have someone here who has used a variety of systems, hope you don't mind me picking your brain.
Thanks.

Sean

Coke
01-01-2010, 07:35 PM
Huge numbers overall dude.

AdamBAG
01-02-2010, 08:08 AM
Rockman smash!!!!

Phillip Wylie
01-03-2010, 12:20 AM
Phil,
Do you feel a block periodization approach is beneficial in terms of injury prevention? I seem to be getting the little dings and strains more frequently now and struggle to get to a meet completely healthy. I use a modified "Westside" approach similar to what Lexen does.
I was thinking about experimenting with a cycle using block periodization principles after my next meet in Feb, but thought I would get some feedback from someone who used the system and can compare it to other approaches.
It good to have someone here who has used a variety of systems, hope you don't mind me picking your brain.
Thanks.

Sean

I do feel like block can be beneficial to injury prevention. The way Landon has me doing my accumulation block is very beneficial in the fact that one of the main focuses is to fix muscular imbalances. During the accumulation block the percentages are lower and gives your body a chance to heal. The scheduled deloads are also a big help to avoid over training. One of the reasons I chose block was due to the fact it would help prevent injury and help my longevity. I am 44 years old, so I can not afford to be injured. I highly recommend block periodization. I have done periodization, Westside, 5/3/1, and Sheiko. I like the fact that the training changes each block. The intensity and volume varies. My current training cycle is very interesting. I am doing more of a volume based approach on my first transmutation block and my second transmutation block is more intensity focused. I have had good success with high intensity and high volume. The high volume will have me in better shape for the higher intensity block.

Phillip Wylie
01-03-2010, 12:21 AM
Huge numbers overall dude.

Thanks, Coke!

Phillip Wylie
01-03-2010, 12:22 AM
Rockman smash!!!!

Good to see one of my BAG brothers here!

Phillip Wylie
01-03-2010, 12:23 AM
Week 7: Session 3 (Transmutation)
January 1, 2010 10:00 PM

Front Squat w/harness
135x5
225x5
315x5 <-- add belt
365x3 RPE 7
365x5 RPE 8
340x3x5

Incline Bench Press
135x5
245x3 RPE 7
225x5 RPE 8
215x2x5

GHR w/average band - 6x6

Coke
01-03-2010, 12:43 AM
Solid effort Phil.

Darracq
01-03-2010, 07:32 AM
Nice work phil, When is your next meet?

AdamBAG
01-03-2010, 08:00 AM
Rock, you using the Zercher harness for the fronts?

Phillip Wylie
01-04-2010, 10:28 AM
Solid effort Phil.

Thanks, Coke!

Phillip Wylie
01-04-2010, 10:29 AM
Nice work phil, When is your next meet?

Thanks, Darracq! My next meet is the USAPL Raw Challenge at The Arnold on March 5.

Phillip Wylie
01-04-2010, 10:29 AM
Rock, you using the Zercher harness for the fronts?

Yes, I am.

Phillip Wylie
01-05-2010, 10:39 AM
Week 8: Session 1 (Transmutation)
January 4, 2010 9:00 PM

Week 8 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

Static stretching (lower body)
Foam roller and softball (lower body)

Pause Squat
55x5
145x5
235x5
325x3
375x3 <-- RPE 7 add belt
385x3 <-- RPE 8
365x3x3

Floor Press
135x5
225x5
275x3
305x3 <-- RPE 7
315x4 <-- RPE 8
300x4x4

Isomiometric RDL
315x3 <-- RPE 7 add belt
365x4 <-- RPE 8
365x2x4

Darracq
01-05-2010, 08:14 PM
Nice work Rockman, Is it getting easier to work all 3 lifts at one time?

Coke
01-06-2010, 12:11 AM
Good job throughout bro.

Phillip Wylie
01-06-2010, 08:12 AM
Nice work Rockman, Is it getting easier to work all 3 lifts at one time?

Thanks, Darracq. Yes, it is getting easier to do all 3 lifts in the same workout and it will help a lot come meet day.

Phillip Wylie
01-06-2010, 08:12 AM
Good job throughout bro.

Thanks, bro.

Phillip Wylie
01-07-2010, 09:29 AM
Week 8: Session 2 (Transmutation)
January 6, 2010 8:30 PM

Brickhouse Gym - Denton, TX

Static stretching (lower body)

Squat
45x5
135x5
225x5
315x3 <-- add belt
365x3
415x3
440x2x1

Deadlift
225x5
315x3
405x2
495x3 <-- add belt
520x2x1

Bench Press (paused)
45x10
135x5
225x3
300x3
320x2x2
300x3

Coke
01-07-2010, 10:17 AM
Impressive lifting with the big three movements!

StLRPh
01-07-2010, 10:24 AM
Impressive as always Phillip.

Phillip Wylie
01-07-2010, 03:13 PM
Impressive lifting with the big three movements!

Thanks, Coke!

Phillip Wylie
01-07-2010, 03:14 PM
Impressive as always Phillip.

Thanks, StLRPh!

Phillip Wylie
01-09-2010, 08:28 AM
Week 8: Session 3 (Transmutation)
January 8, 2010 9:03 PM
Front Squat w/harness
135x5
225x5
315x3 <-- add belt
365x5 RPE 8
345x3x5

Incline Bench Press
135x5
185x5
245x3 RPE 7
225x5 RPE 8
215x2x5

GHR w/light band - 3x10

Coke
01-10-2010, 03:54 AM
Great workout man.

Phillip Wylie
01-11-2010, 01:09 PM
Great workout man.

Thanks, bro!

Phillip Wylie
01-11-2010, 01:47 PM
Week 8: Session 4 (Transmutation)
January 9, 2010 4:00 PM

Brickhouse Gym - Denton, TX

Nautilus CSR - 260x2x10

Last Pull Downs - 180x2x10

Glute Machine - 100x4x10 ea. side

Cable Ext. Rotation - 15x4x15

Zottman Curls - 25x2x10

Nautilus Ab Machine - 50x100

I wasn't able to get my accessory work done during the week, so did it while I was helping James with his bench workout.

Darracq
01-11-2010, 04:54 PM
Nice front squats. those are tough.

Phillip Wylie
01-12-2010, 02:15 PM
Nice front squats. those are tough.

Thanks, Darracq. Front squats are tough and they really kick my butt.

Phillip Wylie
01-12-2010, 02:15 PM
Week 9: Session 1 (Deload)
January 11, 2010 9:00 PM

Week 9 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

AM Body Weight = 243.5lbs

Static stretching (lower body)
Foam roller and softball (lower body)

Squat
45x5
135x5
225x3
315x3 <-- add belt
365x1
415x1

Bench Press (paused)
135x5
225x3
305x1

Deadlift
225x5
315x3
405x2 <-- add belt
490x1

Rows - 185x2x10

DB Curls - 35x2x10

DB Single Leg Calf Raise - 90x2x10

DB Shrugs - 90x2x10

Lying Leg Raise - 3x25

DB Side Bends - 50x3x25

Standing Abs - 90x2x25

StLRPh
01-12-2010, 03:32 PM
Week 9: Session 1 (Deload)
January 11, 2010 9:00 PM

Week 9 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

AM Body Weight = 243.5lbs



Are competing at 242?

Coke
01-13-2010, 06:37 AM
Props on the training all around man.

thewicked
01-13-2010, 08:06 AM
hey man! I'll be seeing you around if you're doing NASA in texas and at the national level still! I think i met you a LONG time ago doing the raw push pull at the coleman classic i think back in 07? either way good log here and solid numbers! Keep it up man!

Phillip Wylie
01-13-2010, 09:04 AM
Are competing at 242?

Yes, I am. I plan to get down to 240 so I leave no room for error.

Phillip Wylie
01-13-2010, 09:05 AM
Props on the training all around man.

Thanks, Coke.

Phillip Wylie
01-13-2010, 09:10 AM
hey man! I'll be seeing you around if you're doing NASA in texas and at the national level still! I think i met you a LONG time ago doing the raw push pull at the coleman classic i think back in 07? either way good log here and solid numbers! Keep it up man!


I remember meeting you at the Coleman Classic. You're sponsored by APT. Thanks for the warm welcome and the props. I won't be competing in NASA until Unequipped Nationals in the Fall, but I will be at Natural Nationals to help a couple friends.

Phillip Wylie
01-13-2010, 09:13 AM
Week 9: Session 2 (Deload)
January 12, 2010 8:40 PM

AM Body Weight = 242.5lbs

Box Squats (1/2" below parallel w/ pause)
135x5
225x5
275x3
315x2x4 RPE 8 <-- add belt

Close Grip Bench Press (Thumb from smooth)
135x10
225x5
275x2x4

Deficit (1") Deadlifts w/ 120lb chain
225x5
225x4 <-- add chains
315x2x4 RPE 8 <-- add belt

Coke
01-13-2010, 07:43 PM
Effort is very nice Phil.

Shae
01-13-2010, 08:58 PM
How are you doing Phil? Workouts are looking great. Keep up the good work.

Phillip Wylie
01-14-2010, 09:51 AM
Effort is very nice Phil.

Thanks for you support, Coke.

Phillip Wylie
01-14-2010, 09:54 AM
How are you doing Phil? Workouts are looking great. Keep up the good work.

Thanks, Shae. I am doing well. Training is going good. Friday I will be 7 weeks out from the Arnold. I am excited and looking forward to it.

Phillip Wylie
01-14-2010, 09:54 AM
Week 9: Session 3 (Deload)
January 13, 2010 8:25 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 242lbs

Static stretching (lower body)

Squat
45x5
135x5
225x3
315x3 <-- add belt
365x1
415x1

Bench Press (paused)
135x5
225x3
305x1

Deadlift
225x5
315x3
405x2 <-- add belt
490x1

Low Row - 245x2x10

Super Set
Standing Calf Raise - 300x2x15
Hise Shrugs - 300x2x15

Squatting Cable Curls - 180x2x10

Cable Side Bends - 60x4x25

Nautilus Ab Machine - 100x2x50

StLRPh
01-14-2010, 10:28 AM
great work. It you're not careful you'll be able to cut to 220 :)

Coke
01-14-2010, 10:44 AM
Solid session, big volume dude.

Phillip Wylie
01-14-2010, 12:59 PM
great work. It you're not careful you'll be able to cut to 220 :)

Thanks, StLRPh. I keep a close eye on my weight. I will just add more carbs to keep me from losing too much weight.

Phillip Wylie
01-14-2010, 01:00 PM
Solid session, big volume dude.

Thanks, Coke. Next week the focus changes to intensity. The volume from this block should help with the next.

thewicked
01-14-2010, 01:11 PM
haha yeah man that's me! I'll be seeing you around this year god willing i'm sure!

Phillip Wylie
01-14-2010, 01:28 PM
haha yeah man that's me! I'll be seeing you around this year god willing i'm sure!

I look forward to it.

Phillip Wylie
01-15-2010, 11:26 AM
Week 9: Session 4 (Deload)
January 14, 2010 8:30 PM

AM Body Weight = 242.5lbs

Static stretching (lower body)
Foam roller and softball (lower body)

Pause Squat
45x5
135x5
225x4
315x4 <-- add belt
365x4 RPE 8

3 Board Press w/doubled mini bands
45x5
135x5
225x4
275x2x4

RDL w/ 120lb chain
225x5
225x4 <-- add chains
315x4 RPE 8 <-- add belt

Coke
01-15-2010, 09:03 PM
On a roll bro, nice job.

Phillip Wylie
01-16-2010, 08:22 AM
On a roll bro, nice job.

Thanks, bro. This was my deload week and I will start upping the intensity next week. Thanks for reading my log.

Phillip Wylie
01-16-2010, 08:22 AM
Week 9: Session 5 (Deload)
January 15, 2010 8:00 PM
AM Body Weight = 243.5lbs

Static stretching (lower body)
Foam roller and softball (lower body)

Squat
45x5
135x5
225x3
315x3
415x1 <-- add belt

Bench Press (paused)
135x5
225x3
300x1

Deadlift
225x5
315x3
405x2 <-- add belt
490x1

Super Set
DB Rows - 90x2x10
DB Shrugs - 90x2x15

Hammer Curls - 55x2x10

DB Standing Calf Raise - 90x2x15

Standing Abs - 90x3x33

Lying Leg Raise - 4x25

Coke
01-16-2010, 01:31 PM
Major props, not many can deal with all that in one session.

Phillip Wylie
01-19-2010, 10:37 AM
Major props, not many can deal with all that in one session.

Thanks, Coke. I never would have thought I could deal with it either, but I push myself and I do it. There are times I don't want to, but my desire to reach my goals drives me.

Phillip Wylie
01-19-2010, 10:38 AM
Week 10: Session 1 (Transmutation)
January 18, 2010 9:00 PM
Week 10 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

AM Body Weight = 242.5lbs

Squat
135x5
225x3
315x3
405x3 <-- add belt
440x3
470x2
440x3

3 Board Press w/doubled mini bands
45x5
135x5
225x4
275x4 RPE 7
315x4 RPE 8
300x3x4

Deficit (2") Deadlifts w/ 120lb chain
225x5
225x4 <-- add chains
315x4 RPE 7 <-- add belt
405x4 RPE 8
375x2x4

StLRPh
01-19-2010, 10:49 AM
Phillip, looks like you're on pace for some big PRs. Good luck!

Phillip Wylie
01-19-2010, 12:51 PM
Phillip, looks like you're on pace for some big PRs. Good luck!

Thanks, StLRPh! I'm going to try to prove you right.

Coke
01-19-2010, 08:13 PM
Glad to see you so driven and determined to reach the goals in here...workout is super guy.

Phillip Wylie
01-20-2010, 09:29 AM
Glad to see you so driven and determined to reach the goals in here...workout is super guy.

Thanks, bro. It is tough at times. I have been back competing consistently since 2003. At times I miss out on having a normal life and not spending so much time in the gym, but I have unfinished goals and I must continue on.

Darracq
01-20-2010, 01:30 PM
Nice work Phil, i did a little squating and benching today, and its tiring lol.

Phillip Wylie
01-21-2010, 10:13 AM
Nice work Phil, i did a little squating and benching today, and its tiring lol.

Thanks, Darracq. Doing more than one of the three lifts on the same day makes for a harder workout.

Phillip Wylie
01-21-2010, 10:13 AM
Week 10: Session 2 (Transmutation)
January 20, 2010 8:30 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 240.5lbs

Bench Press (paused)
135x5
225x5
275x3
320x3
340x3
320x3

RDL w/doubled light band (anchored under feet)
135x5
225x5
315x4
405x4 RPE 8 <-- add belt
365x3x4

Box Squats (1/2" below parallel w/ pause)
135x5
225x5
315x4 RPE 7 <-- add belt
365x4 RPE 8
340x2x4

Rows - 185x2x10

Standing Calf Raise - 300x2x15

Zottman Curls - 25x2x15

StLRPh
01-21-2010, 10:19 AM
Phil,

Are you trying to keep your RPE's on the working sets about 8 for this block?

Phillip Wylie
01-21-2010, 10:29 AM
Phil,

Are you trying to keep your RPE's on the working sets about 8 for this block?

I am keeping my RPE's on my top weight at 8 and dropping the weight by 5-7% for the sets following my top weight.

Shae
01-21-2010, 02:38 PM
Great Job Phil. Mini meets every training session are rough but believe me you will be more than ready for the meet. The meet will be much easier than most of your training sessions. Good Luck with your meet coming up. I will not be able to go anymore so keep me up to date.

Coke
01-21-2010, 11:59 PM
Good job man, session is looking tight.

Phillip Wylie
01-22-2010, 02:32 PM
Great Job Phil. Mini meets every training session are rough but believe me you will be more than ready for the meet. The meet will be much easier than most of your training sessions. Good Luck with your meet coming up. I will not be able to go anymore so keep me up to date.

Thanks, Shae. I experience the same thing with Sheiko. Thanks for wishing me luck, I will keep you updated.

Phillip Wylie
01-22-2010, 02:33 PM
Good job man, session is looking tight.

Thanks, Coke!

Phillip Wylie
01-23-2010, 08:39 AM
Week 10: Session 3 (Transmutation)
January 22, 2010 9:30 PM
AM Body Weight = 241.5lbs

Deadlift
225x5
315x3
405x2
455x1 <-- add belt
520x3
550x3
520x3

Pause Squat
145x5
235x5
325x4 <-- add belt
375x4 RPE 8
355x2x4

Close Grip Bench Press (Thumb from smooth)
135x10
225x5
275x4 RPE 7
295x4 RPE 8
275x2x4

Standing Abs - 140x4x120

StLRPh
01-23-2010, 09:56 AM
Standing Abs - 140x4x120

That's a lot of Abs!

Coke
01-23-2010, 11:28 PM
Doing very well dude!!

Phillip Wylie
01-25-2010, 10:12 AM
That's a lot of Abs!

It seemed like a lot at the end of that training session.

Phillip Wylie
01-25-2010, 10:12 AM
Doing very well dude!!

Thanks, Coke!

Gable
01-25-2010, 01:05 PM
Damnit! I didn't know you had a log here!@!!

Kickass work as always Phil!

Phillip Wylie
01-25-2010, 02:41 PM
Damnit! I didn't know you had a log here!@!!

Kickass work as always Phil!

I recently stared posting my log here.

Good to see you here, Gable and thanks for the props!

Phillip Wylie
01-26-2010, 10:23 AM
Week 11: Session 1 (Transmutation)
January 25, 2010 9:00 PM

Week 11 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

AM Body Weight = 242lbs

Static stretching (lower body)
Foam roller and softball (lower body)

Squat
135x3x5
225x5
315x3 <-- add belt
405x2
455x2
480x2
455x2

3 Board Press w/doubled mini bands
45x5
135x5
225x4
275x4 RPE 8
315x4 RPE 9
305x3x3

Deficit (2") Deadlifts w/ 120lb chain
225x5
225x4 <-- add chains
315x4 RPE 8 <-- add belt
425x0
405x0
405x0

My workout tonight didn't go very well. I was tired from handling some lifter at NASA Natural Nationals in Oklahoma City on Sunday.

My squats were tough tonight, but I got through them successfully. I didn't feel as strong on the board presses as last week, but I got through them without issue. My workout was going okay tonight until I got to deadlifts. I got the weight off the floor, but stalled around mid shin.

Coke
01-26-2010, 10:46 AM
Pulled off a huge effort bro, especially the squats.

StLRPh
01-26-2010, 10:49 AM
Get 'er done!

Phillip Wylie
01-26-2010, 10:50 AM
Pulled off a huge effort bro, especially the squats.

Thanks, Coke!

Phillip Wylie
01-26-2010, 10:51 AM
Get 'er done!

Thanks, StLRPh!

Phillip Wylie
01-28-2010, 01:06 PM
Week 11: Session 2 (Transmutation)
January 27, 2010 7:30 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 242.5lbs

Bench Press (paused)
135x5
225x5
275x3
315x3
330x3
330x2

RDL w/doubled light band (anchored under feet)
135x5
225x5
315x4 RPE 8
365x4 RPE 9 <-- add belt

Box Squats (1/2" below parallel w/ pause)
135x5
225x5
315x4 RPE 7
385x4 RPE 8 <-- add belt
360x2x3

I had to back the weight down on the bench press tonight. I just barely got 3 reps with 330lbs and my top weight was supposed to be 350lbs.

Coke
01-29-2010, 01:39 AM
Session is super, always on point man.

StLRPh
01-29-2010, 06:38 AM
Persistence will pay off. Great effort

Phillip Wylie
01-29-2010, 02:44 PM
Session is super, always on point man.

Thanks, Coke!

Phillip Wylie
01-29-2010, 02:44 PM
Persistence will pay off. Great effort

Thanks, StLRPh.

Phillip Wylie
01-30-2010, 12:29 PM
Week 11: Session 3 (Transmutation)
January 29, 2010 8:00 PM
AM Body Weight = 242lbs

Static stretching (lower body)

Deadlift
135x5
225x5
315x3 <-- add belt
365x2
405x1
455x1
495x1
535x1
570x0
570x0

I was supposed to deadlift 570 for 3 reps and 585 for 1 rep.

StLRPh
02-01-2010, 08:36 AM
Phil, good luck working through this temporary setback. I'm sure you'll figure it out and come back even stronger

Phillip Wylie
02-01-2010, 02:20 PM
Phil, good luck working through this temporary setback. I'm sure you'll figure it out and come back even stronger

Thanks, StLRPh. I talked to Landon over the weekend and he is adjusting my training to accommodate the issues I have been have over the past week. The good thing is that I should super compensate from the high training stress, but it is good that my training is being adjusted so I don't push it past the point of no return.

Darracq
02-01-2010, 05:18 PM
Nice work Phil. Why do you think you missed 570 Not used to the heavy weight?

Phillip Wylie
02-02-2010, 09:01 AM
Nice work Phil. Why do you think you missed 570 Not used to the heavy weight?

Thanks, Darracq. I think it was due to much accumulated stress. I think the frequency of the lifts caught up to me. I also think I need to use lower percentages on deadlifts. I had to back my percentages down on Sheiko. I basically lowered the weight I based my percentages on. My deadlift was going best on 5/3/1, so I really think I do better with lower percentages on the deadlift. Landon had me deload yesterday and he will decided how to proceed with my training the rest of the week.

Phillip Wylie
02-02-2010, 09:03 AM
Week 12: Session 1 (Transmutation)
February 1, 2010 7:30 PM

Week 12 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

AM Body Weight = 241lbs

Circuit 1:
A1) Seated DB Neutral Grip Military Press - 25x3x15
A2) Lat Pulldown w/ Tricep Rope - 140x3x10
A3) Push-Ups - 3x15
A4) Band Pull-Aparts - mini band x3x15
A5) Green Band Tricep Pushdowns - 3x15

Circuit 2:
B1) GHR - 3x15
B2) BW Lunges - 3x15
B3) Back Extensions - 3x15
B4) Green Band TKEs - 3x15
B5) X-Band Walk - 3x15

Landon had me do upper body and lower body circuits to help me recover so I can continue my training cycle successfully. This was a much needed deload workout after last week. I am not sure what the rest of the week will look like yet.

Coke
02-02-2010, 11:32 AM
The new circuits look great and should do the trick man.

Athos
02-02-2010, 11:38 AM
Excellent journal, training with influences from Sheiko and Landon Evans explains those numbers. Solid work!

Phillip Wylie
02-02-2010, 01:42 PM
The new circuits look great and should do the trick man.

Thanks, Coke. This was to let me deload and give me some active recovery. After talking to Landon, it appears that I probably won't be deadlifting this week. Hopefully that will allow me to get back on track with my deadlift.

Phillip Wylie
02-02-2010, 01:46 PM
Excellent journal, training with influences from Sheiko and Landon Evans explains those numbers. Solid work!

Thanks, Athos! I should find out in March just how well block periodization is working for me. Landon really knows his stuff and hopefully with his guidance he can take me to the next level.

Darracq
02-03-2010, 12:37 PM
Thanks, Darracq. I think it was due to much accumulated stress. I think the frequency of the lifts caught up to me. I also think I need to use lower percentages on deadlifts. I had to back my percentages down on Sheiko. I basically lowered the weight I based my percentages on. My deadlift was going best on 5/3/1, so I really think I do better with lower percentages on the deadlift. Landon had me deload yesterday and he will decided how to proceed with my training the rest of the week.

Cool. My low back recovers so slow lol.

Phillip Wylie
02-04-2010, 09:25 AM
Cool. My low back recovers so slow lol.

I seem to be recovering.

Phillip Wylie
02-04-2010, 09:25 AM
Week 12: Session 2 (Transmutation)
February 3, 2010 7:30 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 244lbs

Static stretching (lower body)

Squat
45x10
135x5
225x5
315x3
365x3
405x2
470x1
495x1
470x1

3 Board Press w/doubled monster mini bands
45x5
135x5
225x4
275x3
315x3 RPE 9
300x3
315x2x1

Circuit:
A1) Face Pulls - 110x2x15
A2) Rope Tricep Pressdowns - 110x2x15
A3) Nautilus Low Back - 110x2x15
A4) Seated Leg Curl - 95x2x15
A5) Leg Ext. - 95x2x15

My squats felt strong tonight. They actually felt easier than my squat did Monday of last week. I am recovering and feeling much better. The deload Monday helped a lot.

snitram
02-04-2010, 10:49 AM
Phil,

Training looks solid and strong. Keep it up bro. Now that I know you are keeping your log here I will visit more.

Coke
02-04-2010, 05:40 PM
Workout is awesome dude.

Athos
02-04-2010, 06:13 PM
Nice job on the squats, solid work!

StLRPh
02-04-2010, 06:20 PM
Great job Phil!

Phillip Wylie
02-05-2010, 01:34 PM
Phil,

Training looks solid and strong. Keep it up bro. Now that I know you are keeping your log here I will visit more.

Thanks for the support and checking out my log, bro.

Phillip Wylie
02-05-2010, 01:34 PM
Workout is awesome dude.

Thanks, Coke!

Phillip Wylie
02-05-2010, 01:35 PM
Nice job on the squats, solid work!

Thanks, Athos!

Phillip Wylie
02-05-2010, 01:35 PM
Great job Phil!

Thanks, StLRPh!

Phillip Wylie
02-06-2010, 02:58 PM
Week 12: Session 3 (Transmutation)
February 5, 2010 8:00 PM

Deadlift
135x5
225x5
315x3
405x1 <-- add belt
445x1
520x1
540x1
565x1
585x1
550x3

My deadlift felt a lot better tonight. The time off from deadlifting, the mini recovery block on Monday, and backing off training helped. Sean noticed that I had the bar too close to my shins. I moved away from the bar and it made a big difference on how my deadlift felt. I was really worried about my deadlift, but tonight set my mind at ease.

Coke
02-06-2010, 09:32 PM
No doubt Phil, pulled off some super deads.

StLRPh
02-07-2010, 08:24 AM
Looking strong. Great job by you and Landon and Sean to figure it, adjust and overcome.

Athos
02-08-2010, 08:30 AM
One of my favorite logs to follow, obviously well-thought out programming behind the workouts. If it is ok to ask you, I'm curious about the thoughts behind your programming/training for the Arnold, as it appears we have some similar ideas/influences. At a very basic level (and broad description), it looks like your training is a traditional block periodization scheme of sorts? I'm roughly guessing the majority of the accumulation work sets for the competition lifts was between 65-75%, the majority of the first transmutation block's competition lift work sets 75-80% and the second transmutation block closer 85-90%, with transitive phases between each block. I can see your program is far more complex than those statements, especially when considering the assistance work set up, but would you say that is somewhat accurate at a very high level or am I just way off? I'll be following your progress all the way to the Arnold, keep up the great work!

AdamBAG
02-08-2010, 08:46 AM
Looking good Rockman.

snitram
02-08-2010, 09:08 AM
Nice pulling Phil.

Phillip Wylie
02-09-2010, 09:47 AM
No doubt Phil, pulled off some super deads.

Thanks, Coke!

Phillip Wylie
02-09-2010, 09:48 AM
Looking strong. Great job by you and Landon and Sean to figure it, adjust and overcome.

Thanks, StLRPh!

Phillip Wylie
02-09-2010, 10:01 AM
One of my favorite logs to follow, obviously well-thought out programming behind the workouts. If it is ok to ask you, I'm curious about the thoughts behind your programming/training for the Arnold, as it appears we have some similar ideas/influences. At a very basic level (and broad description), it looks like your training is a traditional block periodization scheme of sorts? I'm roughly guessing the majority of the accumulation work sets for the competition lifts was between 65-75%, the majority of the first transmutation block's competition lift work sets 75-80% and the second transmutation block closer 85-90%, with transitive phases between each block. I can see your program is far more complex than those statements, especially when considering the assistance work set up, but would you say that is somewhat accurate at a very high level or am I just way off? I'll be following your progress all the way to the Arnold, keep up the great work!

Thanks, Athos!

You are correct, I am following the block periodization training method and Landon Evans is doing my program design. Your assumptions are on the money. Some of my training might look strange especially last week. This was due to me missing a deadlift and being on the verge of over training. Landon had me do the circuits last week to help speed up my recovery. I also discovered that my lack of cardio probably contributed to me not recovering adequately. You're not supposed to completely recover during transmutation, but I was not recovered enough. It's a learning process and I will know better next time.

Phillip Wylie
02-09-2010, 10:04 AM
Looking good Rockman.

Thanks, Adam!

Phillip Wylie
02-09-2010, 10:04 AM
Nice pulling Phil.

Thanks, Mike!

Athos
02-09-2010, 10:12 AM
Thanks, Athos!

You are correct, I am following the block periodization training method and Landon Evans is doing my program design. Your assumptions are on the money. Some of my training might look strange especially last week. This was due to me missing a deadlift and being on the verge of over training. Landon had me do the circuits last week to help speed up my recovery. I also discovered that my lack of cardio probably contributed to me not recovering adequately. You're not supposed to completely recover during transmutation, but I was not recovered enough. It's a learning process and I will know better next time.

Phil thank you for your post and explanation, I appreciate your time! I went over your last three months of training and was extremely impressed with it, lines up perfectly with all the reading I've been doing. I've heard nothing but good things about Landon Evans, I know he has helped Caslow with some stuff as well (and I can't wait for his book with Frey to come out), I think you have great program going! I'll be curious when you finish this program to hear your take on it vs. Sheiko (If I'm not mistaken, you ran some Sheiko in the past) . Very interesting with the circuits, that's something I will need to remember for the future. Thanks again and good luck with the rest of your training up to the Arnold - very impressive lifting!

Phillip Wylie
02-09-2010, 10:50 AM
Phil thank you for your post and explanation, I appreciate your time! I went over your last three months of training and was extremely impressed with it, lines up perfectly with all the reading I've been doing. I've heard nothing but good things about Landon Evans, I know he has helped Caslow with some stuff as well (and I can't wait for his book with Frey to come out), I think you have great program going! I'll be curious when you finish this program to hear your take on it vs. Sheiko (If I'm not mistaken, you ran some Sheiko in the past) . Very interesting with the circuits, that's something I will need to remember for the future. Thanks again and good luck with the rest of your training up to the Arnold - very impressive lifting!

You are welcome, thanks for the props and your wishes of luck, Athos.

I thought Sheiko worked well. One of the things I didn't like was squatting twice in the same day. I would have liked it better if it had been a different variation of the squat. I also look forward to Landon's book. He is a very smart guy and he is constantly thinking of new and different ways of doing things. I will let you know how it goes and my thought on my training afterward. Thanks for the support and reading my log.

Phillip Wylie
02-11-2010, 10:16 AM
Week 13: Session 1 (Deload)
February 10, 2010 8:00 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 242lbs

Static stretching (lower body)

Squat
45x5
135x5
225x5
315x3 <-- add belt
415x2x1

Deadlift
225x5
315x3
405x2 <-- add belt
490x2x1

Bench Press (paused)
135x10
225x3
290x2x2

Circuit 1:
A1) Seated DB Neutral Grip Military Press - 25x2x15
A2) Lat Pulldown w/ Tricep Rope - 100x2x15
A3) Push-Ups - 2x15
A4) Band Pull-Aparts - mini band x2x15
A5) Green Band Tricep Pushdowns - 2x15

Circuit 2:
B1) GHR - 2x15
B2) BW Lunges - 2x15
B3) Back Extensions - 2x15
B4) Green Band TKEs - 2x15
B5) X-Band Walk - 2x15

KGM
02-11-2010, 10:30 AM
Been watching for a little while and man there is lot I can learn in here! Great stuff Phillip!

Phillip Wylie
02-11-2010, 10:47 AM
Been watching for a little while and man there is lot I can learn in here! Great stuff Phillip!

Thanks, KGM!

thewicked
02-11-2010, 11:02 AM
solid work phil... absolutely awesome work! I need to get in touch with you guys and discuss programming..mine is all over the place right now with the way my back has been.

StLRPh
02-11-2010, 01:12 PM
Enjoy the Deload Phil, You've earned it

Athos
02-11-2010, 07:44 PM
You have definitely earned the deload, I really like the look of those circuits too. Also regarding the second squat day on Sheiko, you hit the exact same issue I have with the program. I actually asked Caslow about that on another site and he said the same thing that you said, he suggested changing it up to a variation and treating it more like assistance work, I did it last cycle and it worked well, didn't do it this cycle, but I'm going back to it now. So excellent observation, validates my thoughts. Solid lifting!

Phillip Wylie
02-18-2010, 01:35 PM
solid work phil... absolutely awesome work! I need to get in touch with you guys and discuss programming..mine is all over the place right now with the way my back has been.

Thanks, thewicked! Let me know and we can help you out.

Phillip Wylie
02-18-2010, 01:35 PM
Enjoy the Deload Phil, You've earned it

Thanks, StLRPh!

Phillip Wylie
02-18-2010, 01:36 PM
You have definitely earned the deload, I really like the look of those circuits too. Also regarding the second squat day on Sheiko, you hit the exact same issue I have with the program. I actually asked Caslow about that on another site and he said the same thing that you said, he suggested changing it up to a variation and treating it more like assistance work, I did it last cycle and it worked well, didn't do it this cycle, but I'm going back to it now. So excellent observation, validates my thoughts. Solid lifting!


Thanks, Athos!

Phillip Wylie
02-18-2010, 01:37 PM
Week 14: Session 1 (Realization)
February 16, 2010 7:42 PM

Week 14 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

AM Body Weight = 241.5lbs

Static stretching (lower body)

Squat
45x5
135x5
225x3
315x3
405x1 <-- add belt
455x1
495x3x1

Due to the lack of sleep from our companies disaster recovery test in Philly last weekend, Landon suggested that I push my first session of the week to Tuesday to allow me to catch up on some sleep. I didn't get much sleep due to working the third shift and not able to sleep much during the day.

Week 14: Session 2 (Realization)
February 17, 2010 7:30 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 243.5lbs

Deadlift
135x5
225x5
315x3
405x2 <-- add belt
495x1
540x1
585x2x1

Rev. Band Deadlift w/blue bands (band height 6.5 foot)
315x1
495x1 <-- add belt
585x1
675x0

Bench Press (paused)
135x5
225x5
280x3
315x1
345x4x1

Bench Press w/doubled monster mini bands
135x5
225x2
245x2
275x2x2 RPE 9

I missed 675 on the reverse band deadlifts. I made too big of a jump and only got the weight mid shin. I was bent over too much at the start of the pull. I felt pain in my lower back/upper glute area. I considered dropping the weight down and getting some more work in, but decided it was best to avoid injury. My deadlifts felt the best they have in a while.

StLRPh
02-18-2010, 01:55 PM
Deadlift is looking very strong. Hope you enjoyed the deload.

Phillip Wylie
02-18-2010, 02:12 PM
Deadlift is looking very strong. Hope you enjoyed the deload.


Thanks StLRPh. I did enjoy my deload. One more hard week of training to go.

StLRPh
02-18-2010, 02:20 PM
I just noticed you put session 2 on the log. What happend to Session 1? Inquiring minds want to know.

Phillip Wylie
02-18-2010, 02:29 PM
I just noticed you put session 2 on the log. What happend to Session 1? Inquiring minds want to know.

Oops, thanks for the heads up.

Phillip Wylie
02-18-2010, 02:30 PM
I added it to the same post.

StLRPh
02-18-2010, 02:37 PM
Looks like your headed for some PRs in squats and bench

Phillip Wylie
02-18-2010, 03:07 PM
Looks like your headed for some PRs in squats and bench

Thanks! I hope you're right.

Coke
02-18-2010, 09:40 PM
Did quite well under the circumstances with those lifts...bet you work in the network or computer operations field, being that you were involved in the disaster recovery.

Phillip Wylie
02-22-2010, 01:20 PM
Did quite well under the circumstances with those lifts...bet you work in the network or computer operations field, being that you were involved in the disaster recovery.

Thanks, Coke. I work in information security and we were overseeing the test. Prior to working in information security, I worked in server support.

Phillip Wylie
02-22-2010, 01:21 PM
Week 14: Session 3 (Realization)
February 19, 2010 8:00 PM

AM Body Weight = 243.5lbs

Static stretching (lower body)
Foam roller and softball (lower body)

Squat
45x5
135x5
225x3
315x3 <-- add belt
365x1
405x1
455x1
495x1

Bench Press (paused)
135x5
225x3
275x1
315x1
345x1
355x1
365x0

KGM
02-22-2010, 01:35 PM
Sweet lifting. That paused bench is awesome! Going off your numbers from the 16th I am surprised you didnt hit more on the squat but then again you're doing a lot of work in a short period.

StLRPh
02-22-2010, 01:51 PM
Solid showing with the low rep work

Phillip Wylie
02-22-2010, 01:52 PM
Sweet lifting. That paused bench is awesome! Going off your numbers from the 16th I am surprised you didnt hit more on the squat but then again you're doing a lot of work in a short period.

Thanks, KGM! I didn't not note it, but my right upper glute/lower back area started hurting on my last squat, so I shut it down. I was supposed to squat 510 and 525 for one rep and do reverse band squats with 580, but I wanted to avoid injury. This was an injury that I incurred at USAPL Raw Nationals last July. I aggregated the injury again Labor Day weekend. Last Wednesday I aggravated this area again. Now I just have to be careful my last days of training leading up to my meet on March 5.

Phillip Wylie
02-22-2010, 01:53 PM
Solid showing with the low rep work

Thanks, StLRPh.

KGM
02-22-2010, 02:06 PM
Thanks, KGM! I didn't not note it, but my right upper glute/lower back area started hurting on my last squat, so I shut it down. I was supposed to squat 510 and 525 for one rep and do reverse band squats with 580, but I wanted to avoid injury. This was an injury that I incurred at USAPL Raw Nationals last July. I aggregated the injury again Labor Day weekend. Last Wednesday I aggravated this area again. Now I just have to be careful my last days of training leading up to my meet on March 5.

Extremely good call then. This is one thing many at my early stage don't understand... there are time to not get greedy because a setback is NEVER a good idea.

March 5th, eh. So I am guessing you will be taking it a very easy in a few days. Not that you will need it I wish you luck.

Phillip Wylie
02-22-2010, 02:13 PM
Extremely good call then. This is one thing many at my early stage don't understand... there are time to not get greedy because a setback is NEVER a good idea.

March 5th, eh. So I am guessing you will be taking it a very easy in a few days. Not that you will need it I wish you luck.

Injuries can really set you back. I have seen people constantly injuring themselves over and over and not allowing the injury time to heal. I am very careful to avoid long set backs.

I will be lifting with less intensity and volume next week, but probably won't be taking off prior to the meet. If anything maybe a day at the most.

Thanks, I can use all the luck I can get!

snitram
02-22-2010, 05:16 PM
Get that rest Phil and heal up. Training looks solid even with the minor set back. Plenty of time left prior to your meet to heal and then go smash some PR's!!

Coke
02-23-2010, 07:15 AM
Thanks, Coke. I work in information security and we were overseeing the test. Prior to working in information security, I worked in server support.

We are in similar fields dude. Trained real smart by not pushing things too far, you should be good to go without incident for the upcoming meet.

Phillip Wylie
02-23-2010, 09:15 AM
Get that rest Phil and heal up. Training looks solid even with the minor set back. Plenty of time left prior to your meet to heal and then go smash some PR's!!

Thanks, Mike!

Landon changed my training up this week and I will be doing the competition lifts once this week. My glute doesn't bother me at all when I am not lifting. Hopefully it will heal enough for my meet.

Phillip Wylie
02-23-2010, 09:18 AM
We are in similar fields dude. Trained real smart by not pushing things too far, you should be good to go without incident for the upcoming meet.

That's cool that we work in similar fields. Thanks, Coke. I want to make sure I compete at a descent level come meet day.

Phillip Wylie
02-23-2010, 09:19 AM
Week 15: Session 1 (Realization)
February 22, 2010 10:03 AM

Week 15 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

Bench Press (paused)
45x5
135x5
225x3
275x2
315x1
340x1
365x1

Circuit:
A1) Neutral Grip DB Press - 25x2x15
A2) Zottman Curls - 25x2x15
A3) DB Rows - 60x2x15

Coke
02-23-2010, 09:38 AM
Benching 365 is awesome!!

Phillip Wylie
02-23-2010, 09:42 AM
Benching 365 is awesome!!

Thanks, Coke!

KGM
02-23-2010, 10:09 AM
Hit that 365 this time. Nicely done!!

Phillip Wylie
02-23-2010, 10:15 AM
Hit that 365 this time. Nicely done!!

Thanks, KGM! I just think I was not recovering. This week I will only do the three lifts once per week.

Athos
02-23-2010, 11:35 AM
Have to agree with the others, great benching... looking like your adjustments will put you right where you need to be. Good work!

Phillip Wylie
02-23-2010, 01:16 PM
Have to agree with the others, great benching... looking like your adjustments will put you right where you need to be. Good work!

Thanks, Athos.

StLRPh
02-23-2010, 01:46 PM
Ditto to what everyone else said. It'll be very cool to see you get some PRs at the meet.

Phillip Wylie
02-23-2010, 01:58 PM
Ditto to what everyone else said. It'll be very cool to see you get some PRs at the meet.

Thanks, StLRPh!

Phillip Wylie
02-25-2010, 10:05 AM
Week 15: Session 2 (Realization)
February 24, 2010 7:00 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 243.5lbs

Circuit 1:
A1) Seated DB Neutral Grip Military Press - 25x3x15
A2) Lat Pulldown w/ Tricep Rope - 100x3x15
A3) Push-Ups - 3x15
A4) Band Pull-Aparts - monster mini band x3x15
A5) Green Band Tricep Pushdowns - 3x15

Circuit 2:
B1) GHR - 2x15
B2) BW Lunges - 2x15
B3) Back Extensions - 2x15
B4) Green Band TKEs - 2x15
B5) X-Band Walk - 2x15

Coke
02-25-2010, 11:17 PM
Good job with the circuit training, I know that **** ain't easy.

Phillip Wylie
02-26-2010, 02:52 PM
Good job with the circuit training, I know that **** ain't easy.

Thanks, Coke! It really does help my recovery.

Phillip Wylie
02-27-2010, 09:53 AM
Week 15: Session 3 (Realization)
February 26, 2010 8:30 PM
AM Body Weight = 243lbs

Static stretching (lower body)
Foam roller and softball (lower body)

Squat
45x5
135x5
225x3
315x3 <-- add belt
405x1
455x1
495x1

Deadlift
225x5
315x3
405x1 <-- add belt
495x1

The plan was to go up to my openers tonight. 495 on the squat tonight felt easier and stronger than last week. I decided to stop short of my opener on the deadlift. The consensus in the gym was to not go to 585 to ensure thorough recovery for my competition. I got an adjustment from my holistic doc/chiropractor earlier today and it was a good appointment. Both glutes were shutdown and my SI joint needed adjusting. I am feeling good and ready for the Arnold.

My openers will be 501.5lbs on the squat, 358.8lbs on the bench press, and 584lbs on the deadlift. My goals for this meet are to place as high as I can, and to beat my USAPL PR's, which are 534.8lbs squat, 358.8lbs bench press, 650lbs deadlift, and 1570.79lbs total. At Raw Nationals last summer I got too caught up in the numbers and on my last pull I made a 55lbs jump. If I would have played it smart I could have placed 3rd instead of 5th.

StLRPh
02-27-2010, 10:11 AM
Very solid openers. Best of luck

Coke
02-27-2010, 08:51 PM
Good luck at the Arnold next weekend!!

Darracq
02-28-2010, 09:26 AM
Nice work Phil. HOw is your bench going? I know you have done 385 and a close 407 in the past.

Phillip Wylie
03-02-2010, 10:41 AM
Very solid openers. Best of luck

Thanks, StLRPh!


Good luck at the Arnold next weekend!!

Thanks, Coke!


Nice work Phil. HOw is your bench going? I know you have done 385 and a close 407 in the past.

Thanks, Darracq! It's tough for me to really tell. My bench training was going really well and then I missed 365 during one of my workouts. Landon had be cut down on the frequency and that seemed to help. I will have a better idea after the Arnold. I need to get my bench back on track. I benched 402 in January 2009.

Phillip Wylie
03-02-2010, 10:41 AM
Week 16: Session 1 (Realization)
March 1, 2010 8:00 PM

Week 16 of 16 week training cycle for the USAPL Raw Challenge at The Arnold

AM Body Weight = 244lbs

Bench Press (paused)
45x10
135x5
225x5
275x3
315x1
355x1

My opener on the bench press will be 358. 355 moved fast and felt strong. This wraps up my training for the Arnold.

StLRPh
03-02-2010, 10:47 AM
Best of Luck, Phil!

Phillip Wylie
03-02-2010, 10:52 AM
Best of Luck, Phil!

Thanks for the support, StLRPh! Competing at the Arnold has been my biggest goal and I look forward to it.

Darracq
03-02-2010, 12:13 PM
Kick some azz Phil

Phillip Wylie
03-02-2010, 01:02 PM
Kick some azz Phil

Thanks, Darracq!

KGM
03-02-2010, 02:22 PM
Best of luck, have fun and SFW!!!

Phillip Wylie
03-02-2010, 02:33 PM
Best of luck, have fun and SFW!!!

Thanks, KGM!

Athos
03-05-2010, 07:35 PM
Just heard some results from the Arnold from a friend and if I'm not mistaken, you got that competition PR bench you were looking for - congratulations! Also damn fine deadlift! I followed your training closely for the last 10 weeks or so, I'm eager to hear your thoughts on the program and your thoughts on the Arnold on your return.

Phillip Wylie
03-08-2010, 02:18 PM
Just heard some results from the Arnold from a friend and if I'm not mistaken, you got that competition PR bench you were looking for - congratulations! Also damn fine deadlift! I followed your training closely for the last 10 weeks or so, I'm eager to hear your thoughts on the program and your thoughts on the Arnold on your return.

Thanks, but actually I didn't PR any of my lifts. The only thing I improved was my placing over my previous placings in a USAPL national level meet. I place 4th this time instead of 5th.

Phillip Wylie
03-08-2010, 02:18 PM
2010 USAPL Raw Challenge at The Arnold Sports Festival
March 5, 2010 7:30 PM

I weighed in at 239.8lbs

Squat

1st Attempt - 501.5lbs
2nd Attempt - 523.5lbs
3rd Attempt - Passed

Bench Press

1st Attempt - 358lbs
2nd Attempt - 369.2lbs
3rd Attempt - 380lbs missed

Deadlift

1st Attempt - 584lbs
2nd Attempt - 633.7lbs
3rd Attempt - Passed

Total
1626.4lbs

4th Place Open 242lbs Division

http://www.youtube.com/watch?v=KcgAWKngvLA

The day started off good. I had the best sleep I have ever had prior to a meet. The hotel we stayed at had a physician's scale in the fitness center. I wanted check my weight before eating breakfast. My weight was 238.5lbs and it was safe for me to eat breakfast. My lifting didn't go as well as I had wished, but the experience was awesome. Competing at the Arnold has been a goal of mine since the first time I attended the Arnold in 2004.

KGM
03-08-2010, 02:28 PM
Way to go Phillip!

Phillip Wylie
03-08-2010, 02:30 PM
Way to go Phillip!

Thanks, KGM!

Coke
03-08-2010, 03:14 PM
Killer job at the Arnold, major props!!

Phillip Wylie
03-08-2010, 03:28 PM
Killer job at the Arnold, major props!!

Thanks, Coke!

Sean S
03-08-2010, 05:06 PM
Why did you pass on your third SQ and DL? I'm assuming either you knew you had reached your limits for that day or had a minor injury.
Could you do a brief write-up sometime about what you thought went well with your training cycle, what didn't, what you learned etc.... ? It's always good to hear some analysis from a veteran lifter.

StLRPh
03-08-2010, 05:48 PM
Great job Phil! Great showing. What kind of tweaks, if any are you and Landon coming up with for the next cycle?

Phillip Wylie
03-09-2010, 10:49 AM
Why did you pass on your third SQ and DL? I'm assuming either you knew you had reached your limits for that day or had a minor injury.
Could you do a brief write-up sometime about what you thought went well with your training cycle, what didn't, what you learned etc.... ? It's always good to hear some analysis from a veteran lifter.


I reached my limits on those lifts and I was also avoiding injury by passing on my third deadlift. My lower back was hurting after my second attempt deadlift. I was considering 644 on my third attempt, but it wasn't enough to improve my placing and wasn't worth risking injury. I injured my lower back/upper glute at Raw Nationals last summer. I re-injured the same area a month later and a couple weeks out from the Arnold the area was bothering me again. I have been analyzing my training and the meet, I can put something together and post it up here.

Phillip Wylie
03-09-2010, 10:51 AM
Great job Phil! Great showing. What kind of tweaks, if any are you and Landon coming up with for the next cycle?

Thanks for the props, StLRPh! I have been in contact with Landon and I am waiting to see where we go from here.

Sean S
03-09-2010, 12:48 PM
I reached my limits on those lifts and I was also avoiding injury by passing on my third deadlift. My lower back was hurting after my second attempt deadlift. I was considering 644 on my third attempt, but it wasn't enough to improve my placing and wasn't worth risking injury. I injured my lower back/upper glute at Raw Nationals last summer. I re-injured the same area a month later and a couple weeks out from the Arnold the area was bothering me again. I have been analyzing my training and the meet, I can put something together and post it up here.

Understood. I'm having some minor issues with the same area right now. My right SI joint is tender right now. Thankfully with some ice and a deload this week it's improving a little each day. I'll just have to be careful as I get back into normal training next week.
Sounds like you need some time to heal completely and figure out what to do and not to do so it doesn't become chronic, but I'm sure you already realize this. Heal up and good luck.

Phillip Wylie
03-09-2010, 12:53 PM
Understood. I'm having some minor issues with the same area right now. My right SI joint is tender right now. Thankfully with some ice and a deload this week it's improving a little each day. I'll just have to be careful as I get back into normal training next week.
Sounds like you need some time to heal completely and figure out what to do and not to do so it doesn't become chronic, but I'm sure you already realize this. Heal up and good luck.

Thanks, Sean. Luckily I didn't re-injure myself. I am off this week and will probably get back in the gym next week. I won't start pushing it again anytime soon. Next week I will probably just start easing back into training.

Phillip Wylie
03-18-2010, 11:01 AM
Wednesday (upper body)
March 17, 2010 7:00 PM

Brickhouse Gym - Denton, TX

AM Body Weight = 243.5lbs

Super Set
Standing Calf Raise - 300x3x20
Hise Shrugs - 300x3x10

Military Press - 45x3x20

Bench Press (POR)
45x30
135x20
185x15

Chip-ups - 2x5

Tonight was my first night back in the gym. I enjoyed my time off from training and since I was in the gym to help James, I decided to start back and do some light upper body work. I plan to focus more on shoulder strength since this appears to be a weakness of mine. My bench was considerably stronger when I used to work my shoulders hard.

StLRPh
03-18-2010, 11:39 AM
Good to see you back at it. Are you going to follow the block model again?

Phillip Wylie
03-19-2010, 09:58 AM
Good to see you back at it. Are you going to follow the block model again?

Thanks, StLRPh! It's good to be back, but I did enjoy my break. I have been burnt out and needed a break. Block periodization didn't work well for me. I am sure it could be tweaked, but I think training at lower percentages works better for me. So that being said I plan to start back with 5/3/1 on Monday. I like having a true deload every four weeks and with that deload week it gives my training cycle some flexibility so I can enjoy my life outside of the gym.

Phillip Wylie
03-19-2010, 10:08 AM
Thursday (lower body)
March 18, 2010 8:00 PM

BW Lunges - 3x10

45 Back Raise - 3x10

GHR - 3x10

StLRPh
03-19-2010, 10:11 AM
Thanks, StLRPh! It's good to be back, but I did enjoy my break. I have been burnt out and needed a break. Block periodization didn't work well for me. I am sure it could be tweaked, but I think training at lower percentages works better for me. So that being said I plan to start back with 5/3/1 on Monday. I like having a true deload every four weeks and with that deload week it gives my training cycle some flexibility so I can enjoy my life outside of the gym.

Good to hear. I remember reading your article at EFS and then some of your logs at BAG. 5/3/1 seemed to really agree with you. I'm sure that you learned a lot from Landon and can apply some of these principles to Jim's program as well.

Phillip Wylie
03-19-2010, 10:19 AM
Good to hear. I remember reading your article at EFS and then some of your logs at BAG. 5/3/1 seemed to really agree with you. I'm sure that you learned a lot from Landon and can apply some of these principles to Jim's program as well.

I did learn a lot from Landon and working with him was a worthwhile experience. The consensus at BAG and with my other powerlifting friends was to return to 5/3/1. I turn 45 in September and I am too old to not progress. Once you're over 40 it's kind of like dog years and you have to make the most out of every year. When you're young and have a bad year it doesn't matter too much, but after 40 you don't know how many years you have to be a competitive lifter. I can do well as a master lifter and probably will do well for my age for years to come, but I want to be competitive regardless of age.

Phillip Wylie
03-23-2010, 09:51 AM
Squat
March 22, 2010 8:30 PM

Week 1 of 16 week training cycle for USAPL Raw Nationals

AM Body Weight = 245lbs

Static stretching (lower body)

Squat
45x10
135x5
225x5
275x5
320x5
360x5

GM - 135x3x10

BW Lunges - 3x10

I decided to go back to using the 5/3/1 training method. It worked very well for me in the past. I decided to try some different training methods to see if there was something out there that would work better for me. I got burnt out while using Sheiko and block periodization. With Sheiko I got burnt out due to the long hours in the gym. Block periodization had me lifting at too high of a percentage too frequently. The time in the gym was long also, but not as bad as Sheiko. With 5/3/1 I had a goal each workout except for deload weeks. The deloads in 5/3/1 are a good mental and physical break and helps me avoid burn out.

StLRPh
03-23-2010, 10:27 AM
Are you going to rep out on your final set for all three waves? Or just some of them?

Phillip Wylie
03-23-2010, 10:37 AM
Are you going to rep out on your final set for all three waves? Or just some of them?

I will rep out on my final sets. I think it is very important part of the program. I was in the gym alone and didn't want to take any risks. I also lowered my weights from what I was scheduled to use due to being alone in the gym. We had several guys compete on Saturday and they are taking some time off. I typically use a belt on my rep out sets on squat and deadlift. Since the weights were light last night and I didn't rep out on my last set, I didn't use my belt on my last set. Limiting the use of a belt really helps my core strength.

Coke
03-23-2010, 08:52 PM
Nice job with the squats and all.

john o
03-24-2010, 01:54 AM
I did learn a lot from Landon and working with him was a worthwhile experience. The consensus at BAG and with my other powerlifting friends was to return to 5/3/1. I turn 45 in September and I am too old to not progress. Once you're over 40 it's kind of like dog years and you have to make the most out of every year. When you're young and have a bad year it doesn't matter too much, but after 40 you don't know how many years you have to be a competitive lifter. I can do well as a master lifter and probably will do well for my age for years to come, but I want to be competitive regardless of age.


I stumbled in on your journal and noticed some big #'s, interesting ideas, and I am approaching forty myself. I had planned on doing a 5-3-1 based strength routine Tom Mutaffis was kind enough to write up for me. Unfortunately, I goodmorninged a squat before I began the program and am building myself back up. I copied the template here if you want to check it out and see if you want to apply any of it to your own training.


There is a little more in the Tom Mutaffis q and a thread (bodybuilding section?) The posts are in the 240 range. Anyway, this might be useful to you, might not. Great lifting though.


John O's Split:

Monday: Pulling
Tuesday: Rest
Wednesday: Pressing
Thursday: Rest
Friday: Squatting
Saturday: Active Recovery
Sunday: Rest

Specific Workouts:

(Monday) Pulling:
- Deadlift (5-3-1 Protocol) / 3 Sets
- Chins / 3 Sets
- Rack Pull or Deficit Deadlift (alternating) / 3 sets of 3 (not to failure)
- One-Arm DB Rows / 2 sets of 10-15 reps
- SLDL / 2 Sets of 3-8 Reps
- Reverse Hyper / 2 Sets, High Reps

(Wednesday) Pressing:
- Bench Press (5-3-1 Protocol) / 3 Sets
- Floor Press or Board Press / 3 Sets of 3 (not to failure)
- Incline or Decline DB Press / 2 Sets of 3-8 Reps
- Dips (weighted) / 2 Sets
- Chest Flye / 2 Sets of 10-15
- Pushdowns / 1 Sets of 75-100 Reps
- Face Pulls / 2 Sets, High Reps

(Friday) Squatting:
- Squat (5-3-1 Protocol) / 3 Sets
- Good Morning / 3 Sets of 3-8 Reps
- Speed Box Squats / 5 Sets of 2
- Football Squat (machine) / 2 Sets of 10-15 Reps
- Walking Lunges or Standing Lunges / 2 Sets of 10+ Reps
- Weighted Abs / 3 Sets

(Saturday) Active Recovery:
- Low Intensity Cardio (Walking or Swimming) / 20-35 Minutes
- Stretching / 5-10 Minutes
- Foam Roller (if needed) / 5 Minutes

Athos
03-24-2010, 09:05 PM
Good work on the squats... .this will be interesting to follow your training with 5/3/1 all the way to nationals, I have the book, but have never tried the program, I'll definitely be following along!

Phillip Wylie
03-24-2010, 09:09 PM
Nice job with the squats and all.

Thanks, Coke!

Phillip Wylie
03-24-2010, 09:14 PM
I stumbled in on your journal and noticed some big #'s, interesting ideas, and I am approaching forty myself. I had planned on doing a 5-3-1 based strength routine Tom Mutaffis was kind enough to write up for me. Unfortunately, I goodmorninged a squat before I began the program and am building myself back up. I copied the template here if you want to check it out and see if you want to apply any of it to your own training.


There is a little more in the Tom Mutaffis q and a thread (bodybuilding section?) The posts are in the 240 range. Anyway, this might be useful to you, might not. Great lifting though.


John O's Split:



Thanks for the props and sharing your program with me, John. Good stuff.

Phillip Wylie
03-24-2010, 09:17 PM
Good work on the squats... .this will be interesting to follow your training with 5/3/1 all the way to nationals, I have the book, but have never tried the program, I'll definitely be following along!

Thanks, Athos! 5/3/1 worked well for me, but I got too caught up in trying to find something better. I did learn a lot from my experience with Sheiko and block.

StLRPh
03-25-2010, 06:23 AM
..I got too caught up in trying to find something better. I did learn a lot from my experience with Sheiko and block.

I feel like I should print that put it up on my wall to read every morning...great insight Rockman

Phillip Wylie
03-25-2010, 07:27 AM
I feel like I should print that put it up on my wall to read every morning...great insight Rockman

Thank you, StLRPh.

Phillip Wylie
03-27-2010, 10:13 AM
Deadlift
March 26, 2010 7:45 PM

AM Body Weight = 242.5lbs

Deadlift
135x5
225x5
315x3
365x5
420x5
475x5 RPE 8 <-- add belt

Chaos Method Box Squat w/SSB
(25lbs plates hanging from bar on doubled light bands)
(11.5 inch box)
115x5
205x5
255x5
295x5 <-- RPE 10

Super Set
2 Arm DB Rows - 70x3x10
DB Shrugs - 70x3x10

GHR - 3x10

I had more reps left in me on the deadlift, but since this was my first week back deadlifting after my meet I stopped at 5 reps. It was good to train with Sean tonight and we plan to train together on Fridays going forward. I haven't been able to train with Sean or anyone else in a long time due to following methods that differed from the rest of the team. The chaos method box squats were tough and different. The SSB made them even more challenging.

john o
03-27-2010, 11:57 AM
That's a solid return in your first training since the meet. The chaos box method sounds very challenging.

StLRPh
03-27-2010, 12:24 PM
Squats sound brutal!

Phillip Wylie
03-27-2010, 12:47 PM
That's a solid return in your first training since the meet. The chaos box method sounds very challenging.

Thanks, John. The chaos method box squats are challenging. The combination of the weights suspended from the the bar and using a safety squat bar make it very challenging. You have to let it settle before you ascend each time. Box squats are harder for me, so this was a good exercise for me.

Phillip Wylie
03-27-2010, 12:51 PM
Squats sound brutal!

Thanks, StLRPh. They were brutal and you don't need much weight with them.

Phillip Wylie
03-27-2010, 01:03 PM
I definitely enjoy being back on 5/3/1. I am out of the gym quicker and have time to do other things outside of the gym. Spending 3 or more hours in the gym had me burnt out. It only to 1.5 hours to complete my workout last night. Wednesday it took an hour and 5 minutes. That included 15 minutes of cardio. Monday took less than an hour.

Athos
03-27-2010, 05:55 PM
Mighty fine looking deadlifts, especially pounding out that many reps with 475 and still having plenty left in the tank. Chaos method squats are great, I kind of forgot about them, but I do remember liking them, so I'm glad for the reminder. :) Solid job as always!

Phillip Wylie
03-27-2010, 11:16 PM
Mighty fine looking deadlifts, especially pounding out that many reps with 475 and still having plenty left in the tank. Chaos method squats are great, I kind of forgot about them, but I do remember liking them, so I'm glad for the reminder. :) Solid job as always!

Thanks, Athos!

Coke
03-29-2010, 12:56 AM
Fine training throughout man.

Phillip Wylie
03-29-2010, 09:00 AM
Fine training throughout man.

Thank you, Coke.

Phillip Wylie
03-29-2010, 09:00 AM
Cardio
March 29, 2010 8:20 AM

AM body weight = 245.5

Semi Recumbent Bike 20 min.

NickAus
03-29-2010, 03:13 PM
Very strong and an interesting log!!

Have to have a good read once I get home.

Phillip Wylie
03-29-2010, 03:32 PM
Very strong and an interesting log!!

Have to have a good read once I get home.

Thanks, NickAus!

Darracq
03-29-2010, 07:51 PM
Will be cool to see how you do on 5,3,1 again, I think i am going to start back on it, at least for bench, my knee is trashed so not sure what i am going to do there.

Phillip Wylie
03-29-2010, 10:06 PM
Will be cool to see how you do on 5,3,1 again, I think i am going to start back on it, at least for bench, my knee is trashed so not sure what i am going to do there.

I think it will work well for me once again. I reviewed my logs from my training cycle that I hit a 551 squat, 402 bench, and 705 deadlift. I just need to do some tweaking for the squat. What I was doing worked great for the bench and deadlift. Good luck with your return to 5/3/1.

Phillip Wylie
03-29-2010, 10:07 PM
Squat
March 29, 2010 7:50 PM

Week 2 of 16 week training cycle for USAPL Raw Nationals

AM Body Weight = 245lbs

Static stretching (lower body)
Foam roller and softball (lower body)
Mobility Work (lower body)

Squat
45x5
135x5
225x5
315x3
355x3
405x3 RPE 8 <-- add belt

SSB GM - 155x5x10

Single Leg Squat - BWx2x10

Standing Abs - 90x3x20

GHR - 2x15

john o
03-29-2010, 11:22 PM
14 more weeks of the usual dedication is going to bring even bigger lifts.

StLRPh
03-30-2010, 06:04 AM
solid and consistent!

Phillip Wylie
03-30-2010, 06:26 AM
14 more weeks of the usual dedication is going to bring even bigger lifts.

Thanks, John! I am ready for some bigger lifts.


solid and consistent!

Thanks, StLRPh!