Cardio
May 6, 2010 7:30 AM
AM body weight = 245.5
Semi Recumbent Bike 20 min.
Cardio
May 7, 2010 7:30 AM
AM body weight = 248.5
Semi Recumbent Bike 20 min.
[quote]novaeer wrote:
Phil,
Are you using the board presses as CNS primers or more triceps work? 5/3/1 is looking like it’s working well for you.[/quote]
Thanks for checking out my log, Brian. 5/3/1 is working well for me.
I did 5 boards to train my CNS for heavier weights, although I still get good tricep work out of them. I do 3 boards for triceps/lockout. I will probably start doing 3 and 5 boards on the same day. I have long arms and typically miss 3/4 from lockout.
Deadlift
May 7, 2010 8:00 PM
Deadlift
225x5
315x3
435x3 ← add belt
495x3
550x3 RPE 10
I just didn’t have it have it tonight. I did my top weight for 8 reps the past two weeks, but 3 reps is all I had tonight. Next week is deload week.
Cardio
May 10, 2010 7:30 AM
AM body weight = 245.5
Semi Recumbent Bike 20 min.
Squat (deload)
May 10, 2010 7:30 PM
Week 8 of 16 week training cycle for USAPL Raw Nationals
Static stretching (lower body)
Power Squat
2 plates x5
4 plates x5
6 plates x3x5
Super Set
GHR - 3x10
GHR Sit-ups - 3x10
Bench Press (deload)
May 12, 2010 7:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
135x5
225x3x8
Rev. Grip Pull-downs - 180x3x10
Super Set
Pec Deck Flyes - 120x3x10
Pec Deck Rear Delts - 120x3x10
Phil,
I don’t know if you wrote them out in an earlier post, but do you have any explicit goals for Raw Nationals as it relates to your total or a specific lift?
[quote]novaeer wrote:
Phil,
I don’t know if you wrote them out in an earlier post, but do you have any explicit goals for Raw Nationals as it relates to your total or a specific lift?[/quote]
Brian,
At this point my goals are to beat my best USAPL lifts. I decided before the Arnold my goals should be based on the fed I am competing in. Currently I am only competing in NASA and the USAPL. NASA uses deadlift bars, but USAPL does not. NASA does not have a start command, but USAPL does.
My best lifts in the USAPL are 534.8lbs squat, 358.8lbs bench press, 650lbs deadlift, and 1570.79lbs total. My best lifts in NASA are 551lbs squat, 402 bench press, 705lbs deadlift and 1658lbs total. I am half way through my training cycle and it is going well so far. The only lift I am concerned about is my squat.
The other two lifts are progressing well. I think I need more volume on the squat. I am doing good mornings since they help my squat, but I need more squatting. I need to add some squats on my deadlift day or add more squats or another squat variation on my squat day.
Thanks for checking out my log.
Have you ever tried front squats? Since I’m not competing this year (baby on the way), this is one of the lifts (along with overhead pressing) I’ve decided to focus on for the time being.
I’ve never done them before and the weight that I am using right now is pathetically low just because I am so unfamiliar with them, but after a few months of sticking with them I hope they do provide a spark. At least they’ll be a change of pace from regular squats.
[quote]novaeer wrote:
Have you ever tried front squats? Since I’m not competing this year (baby on the way), this is one of the lifts (along with overhead pressing) I’ve decided to focus on for the time being.
I’ve never done them before and the weight that I am using right now is pathetically low just because I am so unfamiliar with them, but after a few months of sticking with them I hope they do provide a spark. At least they’ll be a change of pace from regular squats. [/quote]
I have done front squats and that was my secondary exercise on my 5/3/1 squat days. I also used them with block. We have one of the Louie Simmons front squat/zercher squat harnesses and it tears up my inner thighs. I had a big lump in my leg and figured it wasn’t worth the pain or risk of injury. The zercher piece is what rubs against your legs. I need to add them back. I have some of the Gillingham front squat straps and I need to give them a try. We used to have a different front squat harness that didn’t rub against your legs and when we had that harness front squats were a staple. Front squats are great for your deadlift.
[quote]Phillip Wylie wrote:
I have done front squats and that was my secondary exercise on my 5/3/1 squat days. I also used them with block. We have one of the Louie Simmons front squat/zercher squat harnesses and it tears up my inner thighs. I had a big lump in my leg and figured it wasn’t worth the pain or risk of injury. The zercher piece is what rubs against your legs. I need to add them back. I have some of the Gillingham front squat straps and I need to give them a try. We used to have a different front squat harness that didn’t rub against your legs and when we had that harness front squats were a staple. Front squats are great for your deadlift.
[/quote]
I’ve been doing them the old fashioned way and I have some nice beauty marks on my shoulders now, haha. The fact that they are good for the DL makes them all the more appealing to me now. I can’t remember who said it, but he/she said Louie’s harness was basically a piece of crap. I looked at the Gillingham front squat strap and that looks like a nifty doo-dad.
[quote]novaeer wrote:
I’ve been doing them the old fashioned way and I have some nice beauty marks on my shoulders now, haha. The fact that they are good for the DL makes them all the more appealing to me now. I can’t remember who said it, but he/she said Louie’s harness was basically a piece of crap. I looked at the Gillingham front squat strap and that looks like a nifty doo-dad.[/quote]
The old fashion way is impossible for me. It’s a combination of lack of flexibility in my wrists and my long arms. I used to do them with a safety squat bar turned backwards.
Cardio
May 14, 2010 7:30 AM
AM body weight = 247.5
Semi Recumbent Bike 20 min.
Deadlift (deload)
May 14, 2010 8:00 PM
Standing Abs - 90x3x20
Glute Bridge - 3x20
This was my last day of my deload. I start the last half of my training cycle on Monday.
Squat/Deadlift Accessory
May 17, 2010 8:00 PM
Week 9 of 16 week training cycle for USAPL Raw Nationals
Front Squat
135x2x5
185x2x5
Wide Stance GM - 225x3x5
Super Set
GHR - 3x10
Lying Leg Raise /w DB between feet - 30x3x10
Cardio
May 19, 2010 7:30 AM
AM body weight = 243.5
Semi Recumbent Bike 20 min.
Bench Press
May 19, 2010 7:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
135x5
225x5
265x5
300x5 RPE 8
2 Board Press - 315x3x5 RPE 8
5 Board Press
315x5
365x5 RPE 8
395x3 RPE 9
Standing OHP
95x5
115x5
135x2x5 RPE 8
Circuit
A1) Rev. Grip Pull-downs - 180x15, 200x2x10
A2) Standing Calf Raise - 300x3x20
A3) Hise Shrugs - 300x3x10
Super Set
Peck Dec Flyes - 120x3x10
Peck Dec Delts - 120x3x10
Hammer Curls - 50x2x10, 40x10
Face Pulls - 120x3x10
Cardio
May 20, 2010 7:30 AM
AM body weight = 244.5
Semi Recumbent Bike 20 min.
Cardio
May 21, 2010 7:30 AM
AM body weight = 241.5
Semi Recumbent Bike 20 min.
Deadlift
May 21, 2010 8:00 PM
Deadlift
135x5
225x5
315x2x5
Circuit
A1) BW Lunges - 3x15
A2) 45° Back Raise - 3x15
A3) Glute Bridge - 3x15
USAPL Raw Nationals Update
May 24, 2010 7:00 AM
I decided on Friday to not compete at USAPL Raw Nationals. This is due to changing my focus to my health and the weight loss required to optimize my health. Since I have type 2 diabetes, reducing my body fat levels will improve my diabetes control and possibly reverse it. Abdominal fat or more specifically visceral fat, which is internal and surrounds the organs can cause type 2 diabetes and other health related problems.
This type of fat impairs liver function and having hepatitis C, it is imperative that I lose weight. Having hepatitis C prevents me from taking oral diabetes medications and leaves me with the option of taking insulin, which my physician was recommending. I one weeks time I have made good progress by going back to a low carb diet. My physician said he will hold off on his recommendation of insulin since my progress is good.
I have a follow up in 4 to 6 weeks. Deciding to not compete at Raw Nationals was a tough decision, but now since I am not competing, it has taken the pressure off and gives me the chance to improve my health. I have allowed powerlifting to get in they way of my health. It is not powerlifting that has caused my diabetes control to be lax, but an excuse. I feel like if I would have tried to reach my health goals and compete at Raw Nationals both would be adversely affected.
I don’t want to do a national level meet with a high possibility of not performing well. Since I was half way through my training cycle for Raw Nationals and wanted to test my strength, I will be competing in a NASA meet in Alvin, TX on Saturday.
Cardio
May 24, 2010 7:30 AM
AM body weight = 240.5
Semi Recumbent Bike 20 min.
Squat
May 24, 2010 8:00 PM
Static stretching (lower body)
Squat
45x10
135x2x5
225x5
315x2 ← add belt
365x1 ← add Inzer knee sleeves
405x1
Since NASA allows knee wraps, I will be using knee wraps at the meet. I currently don’t have 2 meter knee wraps and used my Inzer knee sleeves to get some practice so I would be ready to squat with knee wraps on Saturday.
Cardio
May 25, 2010 7:30 AM
AM body weight = 240
Semi Recumbent Bike 20 min.
Sounds like a really smart decision, all the best Phillip!