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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:04:47 GMT -5
MAR. 26 - ME SQ/DL
Flexibility & Mobility Work
DL 135x5 225x3 315x1 415x1 <-- add belt 495x1 <-- add Metal Deadlifter w/straps down 550x1 <-- straps up 600x1
45° Hypers w/DB - 60x3x10
GHR w/light band - 3x10
Pulldown Abs - 100x3x12
This was my first time deadlifting in seven weeks. The last time was when I injured my back. 600 felt easy and it will be my opener at AAPF Nationals. This is 50lbs under my normal opener, but I am playing it safe since I haven't been pulling in order to make sure my back heals properly. The lighter bodyweight made it easier to get down to the bar in my deadlift suit. Ultimately being lighter should help my deadlift.
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:05:03 GMT -5
MAR. 28 - Cardio
Semi Recumbent Bike - 30 min.
AM Bodyweight = 242lbs
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:14:08 GMT -5
MAR. 28 - ME BP
Rotator Cuff Work
BP 45x5 95x3 135x3 185x3 225x3 275x3 315x1 365x1 <-- add 4 boards 405x1 405x1
Super Set Lat Pulldowns - 110x3x10 Clay Lats - 110x3x10 Pulldowns behind neck - 110x3x10
Shoulder Horn - 20x3x10
Pressdowns - 70x3x10
DB Shrugs - 100x3x10
Sled Dragging - 45lbs x4 trips alt. forward & backward
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Post by Phillip Wylie (aka Rockman) on Mar 29, 2007 23:25:40 GMT -5
MAR. 29 - Cadio
Semi Recumbent Bike - 15 min.
AM Bodyweight = 242lbs
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Post by Breaker on Apr 2, 2007 8:35:59 GMT -5
Nice work Phil, just be easy on yourself and don't re-aggravate your back bro!
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Post by badrock on Apr 2, 2007 21:08:38 GMT -5
nice bench work phil
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Post by Joey Smith on Apr 4, 2007 20:52:34 GMT -5
how you coming along Phil?....hope thing are getting better bro....
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Post by JO JORDAN on Apr 6, 2007 12:46:00 GMT -5
i'm happy to see your back is feeling better. your workouts look good, bro. see you in a week.
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Post by Marty Queen on Apr 15, 2007 14:48:28 GMT -5
You are looking strong Phil!
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Post by Joey Smith on Apr 19, 2007 20:41:17 GMT -5
How did you do Phil and how is that back?....
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Post by Phillip Wylie (aka Rockman) on Jun 6, 2007 14:26:56 GMT -5
Thanks brothers! Sorry I haven't been around. I will start back posting my training.
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Post by Phillip Wylie (aka Rockman) on Jun 6, 2007 14:33:34 GMT -5
April 14, 2007
2007 AAPF Nationals
This was the best ran national competition I have competed in. The spotting was excellent and there were no missed spots. The judging was consistent. The atmosphere was good and everyone was supportive. Thanks to everyone for their help and support.
Squat 1st attempt 749.5lbs – good lift 2nd attempt 810lbs – missed 3rd attempt 810lbs – missed
Bench Press 1st attempt 512.5lbs – missed 2nd attempt 518lbs – missed 3rd attempt 518lbs – good lift
Deadlift 1st attempt 600.7lbs – good lift 2nd attempt 650lbs – missed 3rd attempt 650lbs – missed Total 1868.2lbs
1st place Masters (40-44) 242 4th place Open 242
This was a very important meet for me. It was more important in the fact that I bombed on the squat in 3 out of my last 4 meets. I was able to get this behind me. It has been a major mental distraction. One of the major keys to this was loosing weight early enough in my training and not having to drop weight in a week. This affected the way my squat suit fit and contributed to me bombing. I also discovered shortly before this meet that my squat suit is a size bigger than my old squat suite and two sizes bigger than the recommended size for my measurements. It is no wonder that I wasn’t overly impressed with my current squat suit.
I had only 3 workouts in my squat gear and my bench shirt. My training cycle was short due to a back injury that I experienced the second week of February. I only deadlift once during this training cycle and pulled that time to see what to open with. I was trying to let my back heal, which it did and healed completely.
It was cool to finally meet Jo Jordan and Buddy McKee.
I am qualified for AWPC Worlds and I have 14 weeks to train. This will be an adequate amount of time to train and I am looking forward to a good meet.
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Post by Phillip Wylie (aka Rockman) on Jun 6, 2007 14:36:05 GMT -5
Training for AWPC Worlds Begins
My training for AWPC Worlds begins today. I had a six good weeks of training and the last week was a deload week. I got back from vacation Friday night. My daughter and I went to visit my parents in Corinth, Mississippi. It was a relaxing vacation and I feel rested and ready to start training. This is the first week of my eight week training cycle.
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Post by Phillip Wylie (aka Rockman) on Jun 6, 2007 14:36:32 GMT -5
June 3, 2007 DE BP
Rotator Cuff Work
BP 45x5 95x5 135x5 185x5 225x5 275x3x5 <-- paused each rep
MM 3 Board Press 275x5 315x5 365x5
MM 5 Board Press 405x3 405x5
Super Set CSR - 3 plates x3x10 Clay Lats - 90x3x10 Behind Head Pulldowns - 90x3x10
Tate Presses - 30x5x10
Single Arm DB Press - 55x3x10
Super Set Hammer Curls - 50x3x10 DB Curls - 30x3x10
Today I decided to do a high board and low board on Metal Militia (MM) board presses. I need work in both areas. I get a really good carry over to my equipped bench with the MM board presses. I will stick with regular board presses on my max effort days. I seem to get a little something different from both styles of board presses.
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Post by Phillip Wylie (aka Rockman) on Jun 6, 2007 14:36:48 GMT -5
June 4, 2007 ME SQ
Flexibility & Mobility Work
SQ 55x5 145x5 235x5 325x3 415x2 505x1 <-- add Metal Pro Briefs 595x1 <-- add Metal Ace Squatter & belt 725x1 <-- straps up 805x10 seconds <-- static hold
DL 225x3 315x3 405x3 495x3 545x3
GHR - 3x10
45° Hypers - 3x10
Pulldown Abs - 90x3x10
DB Shrugs - 100x3x10
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