[quote]WhiteFlash wrote:
Just skimmed through this log. Not sure how I missed it until now. You’re a tank man, and your programming looks like a lot of fun. You’re gonna kill it at your comp.[/quote]
Thanks for the props, bro! It’s going to be a tough competition. Scott Yard is in my weight class, so it will be especially though, but tough competition brings out the best in me.
[quote]ethanwest wrote:
Good luck man, those are awesome numbers. I’ll be following this log for sure.[/quote]
Thanks and thanks for the props, bro! I haven’t been good about updating my log here, but you can see my up to date log at phillipwylie dot com.
[quote]Phillip Wylie wrote:
[quote]WhiteFlash wrote:
Just skimmed through this log. Not sure how I missed it until now. You’re a tank man, and your programming looks like a lot of fun. You’re gonna kill it at your comp.[/quote]
Thanks for the props, bro! It’s going to be a tough competition. Scott Yard is in my weight class, so it will be especially though, but tough competition brings out the best in me. [/quote]
You are going to do amazing! And you arent kidding about the tough competition!!!
[quote]BlackWidowGirl wrote:
You are going to do amazing! And you arent kidding about the tough competition!!![/quote]
Thanks and you are going to do awesome! I look forward to seeing you compete again.
2011 USAPL Raw Nationals
Body Weight = 240lbs
Squat
1st Attempt 523.5lbs
2nd Attempt 551lbs Missed
3rd Attempt 551lbs Missed
Bench Press
1st Attempt 374.7lbs
2nd Attempt 391lbs
3rd Attempt 402lbs Missed
Deadlift
1st Attempt 617lbs
2nd Attempt 639.2lbs
3rd Attempt 673lbs Missed
Total 1554lbs
5th Place Open 242
1st Place Master 1b (45-49)
I tweaked my left upper glute/lower back on my first attempt squat. I tweaked the same area on my last deadlift workout prior to Raw Nationals. I thought it was completely healed and due to leaning too much coming out of the hole of my first squat aggravated it. I weighed 20lbs less than I did at the Arnold. Raw Nationals was a great meet and well run, especially with 340 lifters. I plan to keep my weight in the 240lbs and my next meet will be the Holiday Classic on December 10.
Great job man! Sorry to hear that you re-aggravated that injury. How do you think your training cycle went, now that you’ve done the meet?
[quote]AquaCruzer wrote:
Great job man! Sorry to hear that you re-aggravated that injury. How do you think your training cycle went, now that you’ve done the meet?[/quote]
Thanks, bro! My training cycle went well. The injury prevented me from seeing how well it actually went. I deadlifted 50lbs more and 3 reps more (545x8) than I did training for the Arnold. At the Arnold I deadlifted 672 and due to the injury I wasn’t even able to match it. I am confident I would have pulled 705 if it wasn’t for the injury. The injury held me back on the squat and deadlift. The glutes are involved in the lockout of the deadlift and that is where I missed. I wasn’t able to reverse fast out of the hole of the squat. I should have known better to go higher than 5 reps on the deadlift. Bench press wise I needed more shoulder and tricep work. I am strongly considering changing my training method. I can bench press less times per week and improve my bench since my shoulders and triceps are my weak points on the bench. My first training cycle following the modified Sheiko template, I was overhead pressing twice a week and benching three times. I may go back to 5/3/1 and add an extra upper body day.
AquaCruzer, where do you live in Texas?
Awesome! I look forward to seeing you rectify all come your meet in December. I’m down in Austin. How about you? If I recall correctly, you’re in the Dallas/Arlington area.
[quote]AquaCruzer wrote:
Awesome! I look forward to seeing you rectify all come your meet in December. I’m down in Austin. How about you? If I recall correctly, you’re in the Dallas/Arlington area.[/quote]
Thanks, bro! I live in Carrollton.
I qualified again for the Arnold and I am on Iron Radio this week. The website for the podcast is Ironradio dot org, or you can find the link on my blog.
I qualified and will compete at the Arnold in March. I am also on Iron Radio this week. The website on ironradio dot org, or you can find the link on my blog.
Congrats on qualifying for competition at the Arnold! I’m looking forward to being able to listen to you on Iron Radio.
I really enjoyed the evaluation of your most recent meet. I’m always trying to learn, most especially from the best. Would you mind going over what you feel are you weaknesses for the powerlifts and how you plan on working on them?
[quote]AquaCruzer wrote:
Congrats on qualifying for competition at the Arnold! I’m looking forward to being able to listen to you on Iron Radio.
I really enjoyed the evaluation of your most recent meet. I’m always trying to learn, most especially from the best. Would you mind going over what you feel are you weaknesses for the powerlifts and how you plan on working on them?[/quote]
Thanks, AC!
The podcast is also available through iTunes, it is episode 120.
My weakness on the squat is poor thoracic spine mobility. Working a desk job can take a toll on your posture, flexibility and mobility. The poor thoracic spine mobility causes me to lean too much coming out of the hole on the squat. When I was 30, I had only been working a desk job a little over a year and never had a problem with leaning on squats. One of the keys for me on the squat is to be aggressive with stretching, myofascial release (foam rolling, etc.). Once my thoracic spine mobility is greatly improved, my squat will improve. Nate one of the owners of Authentic Strength Training and Performance Center told me at Raw Nationals, that the smaller lifters are stronger pound for pound, is because they are more flexible and mobile. They can get into a better position and can lift more efficiently because of that. That really hit home for me and I am taking it more seriously. Nate has me on some corrective exercise, stretches, mobility drills, and foam rolling to overcome my flexibility and mobility short comings. I also feel like I need to get more direct quad and posterior chain work. You look at a lot of big squatters and they have really big legs, mine could use some improvement.
My weakness on the bench press is my lockout. I need to improve my lockout and tricep strength in general. I need to do more close grip bench pressing, board presses, and bands and chains. I have even considered getting a Slingshot to improve my lockout. I didn’t train my shoulders as hard as my previous two training cycles. I will either go heavier on overhead presses once a week or overhead twice a week using a light to moderate weight.
As far as the deadlift goes, the same stuff I mentioned on flexibility, mobility and more direct leg/posterior chain work. I need to work my back harder, I did train my back as hard as my past two training cycles.
I am looking at changing my training up and I am really interested in the program Al Caslow uses. It can be found on the EliteFTS website. I think I need to periodize my training better. I have followed the same modified Sheiko routine for over a year and I think I would benefit from some higher intensity training. I haven’t really trained my accessory work hard enough and that’s the stuff that brings up your weaknesses.
I am also planning to get in to see a massage therapist. My glute injury was originally caused while training for the Arnold. I tweaked it two weeks out from Raw Nationals and again at the meet on my first squat, which leads me to believe that I have some scar tissue from the injury.
Good lifting sir. Injuries suck but I am sure you will battle through them. Keep pressing on and I will be sure to continue to gain some training techniques from a more experienced lifter than myself.
Man, I really appreciate you taking the time to write all that up!
[quote]SergeantQ wrote:
Good lifting sir. Injuries suck but I am sure you will battle through them. Keep pressing on and I will be sure to continue to gain some training techniques from a more experienced lifter than myself. [/quote]
Thanks, SergeantQ! It’s always good to educate yourself and learn from others. If you can learn from other peoples mistakes maybe you can avoid the same ones.
I have an appointment to see a massage therapist tomorrow and it should help along with stretching, foam rolling, and corrective exercises.
[quote]AquaCruzer wrote:
Man, I really appreciate you taking the time to write all that up! [/quote]
You’re welcome, AC! I am glad you found it useful.
Full Body Circuits
Stretching/Foam Rolling
A1. GM ? 135x3x10
A2. Lunges ? 135x3x10
A3. DB OHP ? 50x3x10
A4. Pull-ups ? 3×8
B1. DB Lateral Raise ? 30x3x12
B2. Hammer Curls ? 50x3x12
B3. Standing Calf Raise ? 300x3x15
B4. Hanging Leg Raise ? 3×12
I started some circuit training to improve my work capacity for my upcoming training cycle for the USAPL Holiday Classic in Carrollton, Texas on December 10. This is definitely something I need. My conditioning is down and it needs improvement. I also need to add back in some cardio. Cardio will improve my recovery, conditioning, and blood sugar control. I will do some full body circuits 3 times a week for 2 weeks, then I will start my training cycle.