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Post by Phillip Wylie (aka Rockman) on Jun 6, 2007 14:39:22 GMT -5
I got my Metal Ace Squatter altered a few weeks back. I had the hips taken in to match the measurements of my Metal Pro Squat suit. My Ace was a 54 and I had it altered down to a size 52.
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Post by Marty Queen on Jun 6, 2007 17:33:29 GMT -5
Phil -- your workouts are awesome! always a nice variety and lots of volume, very inspiring stuff.
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Post by Joey Smith on Jun 7, 2007 1:24:14 GMT -5
Congrats on your meet results Phil!....Jo Jordan is a great guy....
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Post by Breaker on Jun 7, 2007 9:37:30 GMT -5
I also did something similar Phil, you know the side stitching likes to stretch over time. I had mine re-enforced with upholstry thread down the side panels just for a extra precaution. Also best wishes to you when you go to the AWPC.
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Post by Phillip Wylie (aka Rockman) on Jun 7, 2007 9:50:16 GMT -5
Phil -- your workouts are awesome! always a nice variety and lots of volume, very inspiring stuff. Thanks, Marty!
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Post by Phillip Wylie (aka Rockman) on Jun 7, 2007 9:51:27 GMT -5
Congrats on your meet results Phil!....Jo Jordan is a great guy.... Thanks, Joey! It was below par for me, but considering the circumstances, I'll take it.
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Post by Phillip Wylie (aka Rockman) on Jun 7, 2007 9:51:55 GMT -5
I also did something similar Phil, you know the side stitching likes to stretch over time. I had mine re-enforced with upholstry thread down the side panels just for a extra precaution. Also best wishes to you when you go to the AWPC. Thanks, Mike!
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Post by Phillip Wylie (aka Rockman) on Jun 7, 2007 11:59:35 GMT -5
June 6, 2007 ME BP
BP 45x5 135x5 225x3 275x3 315x3 365x2 425x3 <-- add Ult. Denim Shirt | 4 boards 455x2 <-- add belt | 2 boards | close but no touch 495x1 <-- 1 board 535x0 dumped <-- no boards 535x1 <-- 1 inch or less from touching
DB Incline BP w/feet up & reps paused - 70x3x10
Lying Tricep Ext. 45x10 65x10 85x10 105x10 125x10 145x10
Super Set V-Bar Pulldowns - 140x6x10 Hammer Curls - 60x3x10 Power Shrug Bar Shrugs - 4 plates x3x10
Band Pull Aparts w/mini band - 3x20
This was a great workout and the best start to a shirted bench cycle to date. I could tell the Metal Militia board presses are helping. I went below the support of the shirt with 495lbs off a one board and locked it out with ease. Normally when that happens the lockout is ugly and not easy. My first attempt with 535lbs I went below the support of the shirt and dumped the bar. Luckily I felt it dumping and asked the spotters to take it. My second attempt with 535lbs I was an inch or less from touching. I actually thought I touched. The weight was on the verge of dumping, but I locked it out easy. In the past this would have been a miss. This was 10lbs under my gym PR. My raw bench also went well and felt strong. I worked up to 365lbs for a double, which was the most reps I have done with that weight in quite a while. The paused rep benches I am doing in place of DE benches on Sunday is helping.
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Post by Phillip Wylie (aka Rockman) on Jun 12, 2007 15:28:38 GMT -5
June 7, 2007 DE SQ/DL
Flexibility & Mobility Work
Box SQ 55x5 145x5 195x3 235x3 285x3 325x3
GHR - 3x10
45° Hypers - 3x10
Pulldown Abs - 90x3x10
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Post by Phillip Wylie (aka Rockman) on Jun 12, 2007 15:29:05 GMT -5
June 10, 2007
DE BP
Rotator Cuff Work
Clay Lats - 100x3x10
BP 45x5 95x5 135x5 185x5 225x5 275x3x5 <-- each rep paused
MM 3 Board Press 275x5 315x5
MM 5 Board Press 365x3 405x3
DB Shoulder Press - 55x3x10
Tate Presses - 40x4x10
CSR 4 plates x5x10
DB BP w/feet up - 50x3x15
DB Curls (no rest between sets) 50x10 40x10 30x10 20x10 10x10
DB Shrugs - 100x3x20
Band Pull Aparts w/mini band - 3x20
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Post by Phillip Wylie (aka Rockman) on Jun 12, 2007 15:31:45 GMT -5
June 11, 2007
Diet Starts Today
I started my diet today. My bodyweight was 255lbs this morning. My target weight is 240lbs. I shouldn't have let my weight get out of control, but on a brighter note since I have increased my training volume I put on some muscle this time.
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Post by Phillip Wylie (aka Rockman) on Jun 12, 2007 15:32:22 GMT -5
June 11, 2007
Cardio & Flexibility/Regeneration
Bodyweight - 255lbs
Semi Recumbent Bike - 15 min.
Foam Roll Regeneration Work
Active-Isolated Stretching (AIS) Rope Stretches
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Post by Phillip Wylie (aka Rockman) on Jun 12, 2007 15:32:38 GMT -5
June 11, 2007 ME SQ/DL
Flexibility & Mobility Work
SQ 55x5 145x5 235x3 325x3 415x3 505x3
DL 225x3 315x3 405x3 495x3 <-- add belt 585x3
GHR w/light band 2x10 1x10 <-- light band + monster mini band
Pulldown Abs - 100x4x10
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Post by Phillip Wylie (aka Rockman) on Jun 12, 2007 15:32:55 GMT -5
June 12, 2007
Day 2 of My Diet
I weighed in this morning at 252lbs, which is a 3lbs decrease.
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Post by Marty Queen on Jun 13, 2007 18:55:16 GMT -5
Nice work Phil!
Hang in there with the diet -- you will see some quick results I think!
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