Week 3 of 12 ? Bench Press
Posted on October 7, 2011
Myofascial Release (foam roller and lacrosse ball)
Stretching
Corrective Exercises for Thoracic Spine and Shoulders
Bench Press (paused)
45×5
135×5
225×3
275×3
315x3x2
OHP
45×10
135×5
175x3x4
DB Incline Bench Press ? 95x3x8
Med. Grip Pull ups ? 3×8
Week 4 of 12 ? Squat
Posted on October 10, 2011
Myofascial Release (foam roller and lacrosse ball)
Stretching
Corrective Exercises for Thoracic Spine and Shoulders
Single Leg Glute Bridge ? 1×15
X-band Walks ? light band x1x10
Squat w/100lbs of chain
45×10 <? add chains
135×5
225×5
315×3
345x3x3 <? added belt
SSB Box Squat (12 inch box)
335x3x4
SSB GM ? 245x3x5
Week 4 of 12 ? Bench Press
Posted on October 11, 2011
Myofascial Release (foam roller and lacrosse ball)
Stretching
Corrective Exercises for Thoracic Spine and Shoulders
3 Board Press
45×5
135×5
225×5 <? add boards
275×3
305x5x5
Rev. Band Bench Press w/light bands (POR)
375x3x6
Rev. Band JM Press w/light bands
275×4
225x2x5
A1. Neutral Grip Chin-ups ? 2×8
A2. TRX Y, T, L?s ? 2×10 ea.
A3. TRX Face Pulls ? 2×10
A4. TRX Rows ? 2×10
A5. TRX Flys ? 2×10
Checkout my interview in the Oct. issue of Powerlifting USA; Powerlifting USA Magazine | Power Interview - October 2011
Week 4 of 12 ? Deadlift
Posted on October 13, 2011
Myofascial Release (foam roller and lacrosse ball)
Stretching
Corrective Exercises for Thoracic Spine and Shoulders
Deficit Deadlift (3 inch deficit)
225×5
315×3
365×3
405×3
430x5x4 <? add belt
DE Deadlift ? 385x8x1<? add belt
Pendlay Rows ? 135x3x10
My 2012 USAPL Raw Nationals meet results and video:
http://phillipwylie.com/meet-results/2012-usapl-raw-nationals/
I haven’t posted in a while, but I am still at it. On December 14th I competed in my 51st powerlifting competition of my career and my 41st competition since my return to competition in 2003.
2015 NASA GILMER, TEXAS OPEN MEET RESULTS - JANUARY 11, 2015
My meet went exceptionally well today, much better than expected. My decision to compete was last minute, being I only decided last weekend to compete at this weekend. My training has been going well and I was motivated to compete. I didn?t make it down to 198 for the meet. All week I have been 3 to 5 pounds heavy and decided that having a good competition was more important than competing at 198. I weighed in this morning after breakfast and weighed in at 208.5 pounds.
I went 9 for 9 for the day. All of my third attempts were max attempts. I didn?t leave anything on the platform and although these weren?t my heaviest lifts, this was one of my best meets based on hitting my true max on all 3 lifts. I placed 1st in the Masters 40-49 220 lbs division and my lifts were:
Squat
1st ? 363 lbs
2nd ? 402 lbs
3rd ? 424 lbs
Bench Press
1st ? 275 lbs
2nd ? 303 lbs
3rd ? 314 lbs
Deadlift
1st ? 424 lbs
2nd ? 474 lbs
3rd ? 502 lbs
Total ? 1240 lbs