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Post by Phillip Wylie (aka Rockman) on Jun 20, 2006 12:23:17 GMT -5
JUNE 18 - DE BP
Blast Strap Pushups - 3x10
DE Floor Press w/mini bands
185x2x3
205x2x3
225x2x3
MM 4 Board Press - 365x3x5
DB Inc. BP (bench @ 60°) - 70x3x10
Super Set
CSR - 4 plates x3x10
Power Shrug Bar Shrugs - 6 plates x3x10
Rolling Thunder
95x1 per hand
140x1 per hand
165x1 per hand
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Post by Phillip Wylie (aka Rockman) on Jun 20, 2006 12:23:33 GMT -5
JUNE 19 - ME SQ/DL
SQ
55x5 <-- add Metal Pro Briefs
145x5
255x5
345x3
455x2
545x1 <-- add Metal Ace Squatter & belt
655x1
755x1 <-- add knee wraps
905x1 <-- Double rev. blue band box squat | no knee wraps
Pulldown Abs - 50x3x20
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Post by Joey Smith on Jun 20, 2006 20:38:00 GMT -5
Awsome work Phil good to have you back!....  |
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Post by Phillip Wylie (aka Rockman) on Jun 21, 2006 10:53:31 GMT -5
Awsome work Phil good to have you back!.... Thanks Joey! |
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Post by Phillip Wylie (aka Rockman) on Jun 22, 2006 14:24:36 GMT -5
JUNE 21 - ME BP
Floor Press w/El Gordo fat bar & 80lbs of chain (P.O.R.)
75x5
125x5
165x3
215x3
255x3
285x1
305x1
315x0
6 Board Press
405x2x3
Super Set
CSR - 3 plates x3x10
Clay Lats - 138x10, 228x2x10
Hammer Curls - 55x3x8
Super Set
Rear Delt Raises - 20x3x10
Seated Calf Raises - 170x3x20
Plate Pinch Grips
25's x1 static hold per hand
35's x0
25's x3 static hold per hand
This was the best max effort bench workout I have had in a year. My max effort bench workouts have not been the same since my elbow injuries last year. My elbows have been fully healed for a while, but I wasn’t back to the level I was prior to the injuries. My workouts have been getting steadily better over the past few months, but this workout was a break through for me. I normally miss ¾ of the way up on floor presses. Tonight was proof that my lockout was improving. When it would start getting a little more difficult, I was able to keep pushing and lock the weight out. My bench training is working and I feel like I am finally on the right track.
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Post by Joey Smith on Jun 22, 2006 20:33:39 GMT -5
Congrats on such a great workout Phil!....it is nice to lift pain free aint it?!....I dont know shit about that!.... |
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Post by Breaker on Jun 22, 2006 22:07:20 GMT -5
Great to see you back posting Phil, now I can see where that crazy squat of yours is coming from. |
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Post by Phillip Wylie (aka Rockman) on Jun 25, 2006 22:03:13 GMT -5
Great to see you back posting Phil, now I can see where that crazy squat of yours is coming from. Thanks Mike! |
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Post by Phillip Wylie (aka Rockman) on Jun 25, 2006 22:04:26 GMT -5
Congrats on such a great workout Phil!....it is nice to lift pain free aint it?!....I dont know shit about that!.... Thanks Joey! It is nice to be pain free. |
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Post by Breaker on Jun 26, 2006 18:19:06 GMT -5
Hey bro that is all we can hope for in this sport!
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Post by Phillip Wylie (aka Rockman) on Jun 27, 2006 18:49:37 GMT -5
Hey bro that is all we can hope for in this sport! I agree. |
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Post by Breaker on Jun 27, 2006 20:10:50 GMT -5
Hey Phil you are using the Metal ACE right and if so does it throw you forward at the bottom when coming up?
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Post by Phillip Wylie (aka Rockman) on Jun 28, 2006 16:07:38 GMT -5
Hey Phil you are using the Metal ACE right and if so does it throw you forward at the bottom when coming up? It doesn't throw me forward. The more you set back the more rebound you get. |
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Post by Phillip Wylie (aka Rockman) on Jun 28, 2006 16:08:01 GMT -5
JUNE 23 - DE SQ/DL
DE SQ w/blue+green+purple bands - 195x6x2
GHR - 3x10
GHR Situps w/medicine ball - 25x3x15
Seated Calf Raises - 135x3x20
Plate Pinch Grips - 25's x3 static holds per hand
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Post by Phillip Wylie (aka Rockman) on Jun 28, 2006 16:08:35 GMT -5
JUNE 25 - DE BP
Rotator Cuff Exercises
DE BP w/80lbs of chain
185x6x3
235x1
275x1
BP w/40lbs of chain
275x2x3 <-- ea. rep paused
V-Bar Pulldowns - 138x3x10
Super Set
DB Power Cleans - 25x3x10
Hammer Curls - 25x3x12
Seated Calf Raises - 135x3x20
DB Obliques - 70x3x15
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