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Post by Breaker on May 16, 2006 19:21:16 GMT -5
Awwww so you’re a Metal man across the board, good choice bro. I am on the other mutting all my gear. But I do have a Metal Viking also and really starting to like it the more I am in it.
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Post by Phillip Wylie (aka Rockman) on May 17, 2006 11:15:39 GMT -5
Ultimately you have to use what works best for you and that has been the Metal gear for me.
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Post by Phillip Wylie (aka Rockman) on May 17, 2006 11:16:21 GMT -5
MAY 12 - DE SQ/DL
DE SQ w/buffalo bar & blue + green + purple bands - 145x6x3
DE DL 315x2x1 405x4x1
45° Hypers w/doubled mini - 3x12
Chain Leg Raises - 40x3x20
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Post by Phillip Wylie (aka Rockman) on May 17, 2006 11:16:49 GMT -5
MAY 14 - DE BP
Rotator Cuff Complex
DE BP 205x3x2 225x3x2
BP (paused reps) - 295x2x5
Tate Presses - 25x4x12
CSR - 4 plates x3x10
Rear Delts w/ mini band - 3x20
Supra Bar Curls 75x10 95x10 105x10
Band Pressdowns w/mini band - 1x100
Inch DB Lifts 110x1 ea. hand 130x1 ea. hand 150x0 12" off floor w/ right hand not lifted all the way 130x1 ea. hand
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Post by Phillip Wylie (aka Rockman) on May 17, 2006 11:17:09 GMT -5
MAY 15 - ME SQ/DL
SQ 55x5 <-- Metal Pro Briefs 145x5 255x3 345x2 455x1 545x1 <-- add Ace Squatter & belt 655x1 725x1 <-- add knee wraps & straps up (full gear) 805x1 <-- practiced setup (just unracked the bar)
45° Hypers w/SSB - 135x3x10
GHR Situps w/medicine ball - 25x3x15
I practiced setting up with 805 due to the setup problems I experienced the last time I squatted in gear. This was my last time to squat in gear before Seniors, my setup felt strong and stable tonight.
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Post by Breaker on May 17, 2006 20:08:28 GMT -5
Damn bro you’re going in with no holds bared! Phil looks like you planed it all out and that alone gives you the advantage, hope you do well bro and wish you the best of luck.
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Post by Joey Smith on May 17, 2006 20:36:56 GMT -5
Wow Phil....Is 805 your opener?....what are you looking at for your 3 rd att. on squat?....What are Tate presses?....CSR?....not familiar with those names....awsome work Phil....What day are you getting in again and where are you staying?....
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Post by Phillip Wylie (aka Rockman) on May 18, 2006 10:02:01 GMT -5
Damn bro you’re going in with no holds bared! Phil looks like you planed it all out and that alone gives you the advantage, hope you do well bro and wish you the best of luck. Thanks Mike! I feel ready and I'm all amped up. Next Wednesday is my last workout and I will get one last workout in my shirt. I will work up to my opener. My bench is improving, but I need a lot more improvement. My bench is holding me back. Thanks for wishing me luck brother.
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Post by Phillip Wylie (aka Rockman) on May 18, 2006 10:10:51 GMT -5
Wow Phil....Is 805 your opener?....what are you looking at for your 3 rd att. on squat?....What are Tate presses?....CSR?....not familiar with those names....awsome work Phil....What day are you getting in again and where are you staying?.... Thanks Joey! 804 is my opener and 903 will be my 3rd attempt. Here is a link that demonstrates the Tate Press: www.weightliftingdiscussion.com/tatetri.htmlTate Presses build the lower part of the tricep, which is used during the lockout of a bench press. CSR = Chest Supported Row I'm flying in Thursday night and leaving Sunday afternoon. I'm staying at The Nugget. We heard from some people that attended a meet at The Plaza and said the rooms weren't very clean. I look forward to meeting you bro.
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Post by Phillip Wylie (aka Rockman) on May 22, 2006 0:42:35 GMT -5
MAY 17 - ME BP
Floor Press 45x5 95x5 135x5 185x3 225x3 275x3 315x3 365x3 385x0 385x0
DB BP w/light bands 80x10 100x5
KB Lying Tricep Ext. 26x10 35x2x10
Pullups - 3x8
Clay Pulldowns - 120x3x10
Band Pressdowns w/mini band - 1x100
Hammer Curls - 30x3x12
Grip Machine - 45x3x10
Pulldown Abs - 50x3x20
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Post by Phillip Wylie (aka Rockman) on May 22, 2006 0:42:58 GMT -5
DE SQ w/buffalo bar & blue + green + purple bands - 145x6x3
DE DL 225x1 315x1 405x1 495x1
GHR w/light band - 3x15
DB Obliques - 60x3x15
Super Set Seated Calf Raises - 125x3x20 Grip Machine - 45x3x10
My deadlifts were fast. My speed is as fast now with the hook grip as it is with an alternating grip. I was wondering whether my speed with the hook grip would ever equal that of my deadlift using an alternating grip. This was my last DE squat and DE deadlift workout before Seniors. I feel good and feel ready for Seniors.
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Post by Phillip Wylie (aka Rockman) on May 22, 2006 0:43:24 GMT -5
MAY 21 - DE BP
Blast Strap Pushups - 3x10
DE Floor Press w/3 boards & monster mini bands 185x3x3 205x3x3
5 Board Press (comp. grip) 405x5 425x3
Super Set CSR - 3 plates x3x10 Power Shrug Bar Shrugs - 6 plates x3x10
Incline Hammer Curls - 25x3x10
KB Rear Delts - 26x3x10
Plate Pinch Grips 25's x1 ea. hand 35'x x1 right hand, x0 left hand 25's x2 ea. hand
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Post by Breaker on May 22, 2006 17:40:15 GMT -5
Solid work Phil looks like you really homing in on that Bench, keep it up bro and it will come!
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Post by Phillip Wylie (aka Rockman) on Jun 5, 2006 23:49:25 GMT -5
Solid work Phil looks like you really homing in on that Bench, keep it up bro and it will come! Thanks Mike!
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Post by Phillip Wylie (aka Rockman) on Jun 5, 2006 23:51:20 GMT -5
Rockman’s 2006 APF Senior Nationals Meet Report
10th Place 242s (out of 21 lifters)
Squat 1st attempt – 804lbs 2nd attempt – 859lbs missed 3rd attempt – 859lbs missed
My first attempt was easy and I was complimented by a judge on my depth. On my second and third attempts I was leaning too far forward and couldn’t finish the lift. I had the seventh highest squat in the 242s.
Bench 1st attempt – 485lbs missed 2nd attempt – 485lbs 3rd attempt – 518lbs missed
On my first attempt my shirt was jacked too much. My second attempt we readjusted my shirt and jacked it a lot less. My third attempt I missed it about ¾ the way up.
Deadlift 1st attempt – 644lbs 2nd attempt – 705lbs missed 3rd attempt – 705lbs
Total 1994
I missed my second attempt due to being on my toes too much. I was using a different setup on my first two attempts, which is the same setup I use when hook gripping. Sean recommended that I go back to my drop and grab setup. I had to have Velcro added to my Metal Deadlifter due to the weight I have gained and did not get to use it until the meet. The straps were loose on the first two attempts and I had Erik tighten them on my last attempt. After making these adjustments I was successful on my third attempt.
What can I say, but I didn’t have a very good day. I had one of my best training cycles ever training for this meet. I weighed in Friday morning right on the money at exactly 242.5lbs. I had to cut more weight than usual this time around. My average weight this training cycle was 256lbs. I normally average 250lbs during a training cycle. I had more weight than usual to cut. The Sunday before the meet I was down to 253lbs. I did 45 minutes of cardio each morning the week of Seniors. Wednesday night I was worried that my weight wasn’t dropping fast enough and I did 30 minutes in the evening, this is addition to the 45 minutes of cardio I did in the morning.
Lessons Learned One of the first things I need to work on is strengthening my upper back. My back was rounding on the squat and was an attributing factor to my failed squat attempts. A stronger upper back will also help my deadlift. Along adding upper back good mornings and Hise shrugs to improve my squat, I plan on doing more upper back work and using heavier weight.
I will not drop as much weight for a meet again. My briefs were not as tight as usual in the legs and I was able to put my bench shirt on by myself.
I also learned at this meet that I am benching in a shirt that is not tight enough. I need to go to a smaller shirt so I can get more support.
On a positive note my grip work is helping. I didn’t have any problems with my grip during the deadlift. I will make sure to keep up the grip work.
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