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Post by Phillip Wylie (aka Rockman) on Jun 28, 2006 16:09:50 GMT -5
JUNE 26 - ME SQ/DL
DL 135x5 <-- Metal Deadlifter w/straps down 225x2 315x1 405x1 <-- add belt 495x1 <-- straps up 585x1 655x1 655x1
45° Hypers w/doubled light band 3x10 ea. rep held at top
GHR Situps w/medicine ball - 3x15
Tonight was my last heavy deadlifting before AWPC Worlds and I will only do DE deadlifting the rest of my training cycle. All of my deadlifts were fast and felt good. Several members of our crew commented on the speed of my pulls. They have seen me deadlift a lot in the past, so I take this as a good indicator of my speed improving. I tweaked my back a couple Fridays ago and the Monday following that I squatted in gear. The reverse bands squats aggravated my back and it bothered me for a little short of a week. My back felt fine pulling tonight and seems to be 100%. Pat Roberts coached my on my form and it was a big help. I have a bad habit of keeping my head down. I was able to correct this on my last two pulls. The Velcro straps I had put on my Metal Deadlifter have made a big difference and I am able to get down to the bar and setup better. I used the suit for the first time at Seniors due to sending it off too late. My third deadlift at Seniors, I had Erik tighten the straps so the were snug and I have not adjusted the straps since. With the way I have the straps currently adjusted, they are expanded 3 inches longer.
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Post by Phillip Wylie (aka Rockman) on Jun 29, 2006 11:40:48 GMT -5
JUNE 28 - ME BP
Rotator Cuff Exercises Face Pulls w/light band - 1x100
BP 45x5 45x3 <-- add doubled mini bands 95x3 135x3 185x3 225x3 275x3 315x1 <-- add 3 board 335x0 405x1 <-- no bands | 3 board | add Metal Viking Pro shirt 455x1 <-- 2 board 495x0 <-- barely missed locking right arm by an inch 495x0 <-- barely missed locking right arm by an inch
CSR 3 plates x1x10 4 plates x2x10
My shirted bench work went well regardless of barely missing lockout by an inch with my right arm. The weights were moving very fast off my chest. I think part of the lockout problem was due to my bar speed. My lockout has been improving and I first noticed this last week during floor presses and tonight during the band bench presses indicated that my lockout is getting stronger. I need to do some pin presses to help with that last few inches of my lockout. I need to work on rotating my elbow at lockout. I really think by focusing on rotating my elbow that should help. Sean also pointed out that I am not using my lats when I bench, which is now a focus point. My training for Seniors went well, but I feel even more prepared for AWPC Worlds. My speed has been fast on all three lifts.
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Post by badrock on Jun 30, 2006 12:57:42 GMT -5
Great Bench session brother
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Post by Phillip Wylie (aka Rockman) on Jun 30, 2006 16:19:49 GMT -5
Great Bench session brother Thanks bro!
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Post by Joey Smith on Jun 30, 2006 23:04:00 GMT -5
That bench is coming along aint it?!....good work ROCK....I only wish you the best at the worlds bro!....
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Post by Phillip Wylie (aka Rockman) on Jul 1, 2006 18:58:42 GMT -5
That bench is coming along aint it?!....good work ROCK....I only wish you the best at the worlds bro!.... Thanks brother! The size 54 shirt works much better than my 58. I feel like my bench is turing around. I have to be benching in the low 600's by Seniors in 2007.
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Post by Phillip Wylie (aka Rockman) on Jul 1, 2006 19:07:02 GMT -5
JUNE 30 - DE SQ/DL
DE SQ w/blue+green+purple bands - 165x5x2
GHR w/light band - 3x12
Verticle Leg Raises - 3x20
Plate Pinch Grips - 25's x8 holds per hand
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Post by Breaker on Jul 4, 2006 20:39:56 GMT -5
Jesus Phil the bar must have looked crazy has hell with all that tension on it!
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Post by Joey Smith on Jul 4, 2006 22:13:59 GMT -5
I knew you needed a smaller shirt bro!....
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Post by Phillip Wylie (aka Rockman) on Jul 5, 2006 16:23:27 GMT -5
Jesus Phil the bar must have looked crazy has hell with all that tension on it! It's a 55lbs squat bar so it doesn't bend real easy. The heavy band tension and low bar weight really helps increase my speed.
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Post by Phillip Wylie (aka Rockman) on Jul 5, 2006 16:27:12 GMT -5
I knew you needed a smaller shirt bro!.... The whole shirt situation sucked. I bought my first Viking from Sean Spring of last year. He didn't like the shirt, but it felt OK to me. I wished I would have talked to someone first. So in January I buy another shirt the same size since the other shirt stretched out some. I think I am goint to sell the two size 58 shirts. I will never be big enough to use a shirt that size.
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Post by Phillip Wylie (aka Rockman) on Jul 5, 2006 16:28:31 GMT -5
JULY 01 - Extra Workout
Pulldown Abs - 60x3x20
Donkey Calf Raises - 400x4x20
Leg Ext. - 100x3x15
Upright Rows - 90x3x12
V-Bar Lat Pulldowns - 200x3x10
Rear Delt Machine - 120x3x10
Preacher Curl Machine - 100x4x15
Straight Bar Curls - 90x2x10
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Post by Phillip Wylie (aka Rockman) on Jul 5, 2006 16:37:48 GMT -5
JUNE 03 - ME SQ/DL
SQ 55x5 145x5 255x5 <-- add Metal Pro Briefs 345x3 455x2 545x1 <-- add Ace Squatter w/straps down and belt 655x1 725x1 <-- straps up and wraps (full gear) 805x1
GM w/14" Cambered Bar 245x5 295x5 335x5
Pulldown Abs - 50x3x20
This was my last squat night with gear before AWPC Worlds. The weight was easy and the bar moved fast. I will be opening on the squat with 810lbs.
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Post by Marty Queen on Jul 5, 2006 17:28:39 GMT -5
Great work Rockman! Good luck!!
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Post by Phillip Wylie (aka Rockman) on Jul 5, 2006 22:40:15 GMT -5
Great work Rockman! Good luck!! Thanks bro!
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