Session 1 - Block 3 (Realization)
September 28, 2009 8:30 PM
Block 3 (Realization) - Week 9 of 11 week training cycle for NASA Unequipped Nationals
Bench Press (paused)
135x5
225x5
315x3
345x5x1
Band Pull Aparts w/mini band - 3x10
Session 2 - Block 3 (Realization)
September 30, 2009 7:30 PM
Brickhouse Gym - Denton, TX
AM body weight = 254
Stretching (lower)
Hip Thrust - 2x10
Glute Bridge - 2x10
Fire Hydrant - 2x10
AM body weight = 252
Bench Press (paused)
45x10
135x5
185x3
225x3
275x3
315x1
365x5x1
Hammer Curls - 50x20
Rear Delt Machine - 110x3x10
Session 3 - Block 3 (Realization)
October 2, 2009 8:34 PM
Squat
45x5
135x5
225x5
315x3x5
DB RDL - 105x3x10
Session 1 - Block 3 (Realization)
Block 3 (Realization) - Week 10 of 11 week training cycle for NASA Unequipped Nationals
Squat
135x5
225x5
345x5 ← add belt
Deadlift
315x5 ← add belt
365x5
405x5
This was my first workout in the new BAG location. We relocated over the weekend and that was a workout in itself. My glute felt okay throughout my workout and afterward.
Session 2 - Block 3 (Realization)
October 7, 2009 7:00 PM
Brickhouse Gym - Denton, TX
AM body weight = 253
Bench Press (paused)
45x10
135x5
225x5
275x3
315x1
345x1
365x1
385x1
365x1
Stretching (lower)
Hip Thrust - 2x10
Glute Bridge - 2x10
Fire Hydrant - 2x10
It looks like you’re coming down to the end of your training cycle. What are your plans for the bench at the NASA meet?
[quote]novaeer wrote:
It looks like you’re coming down to the end of your training cycle. What are your plans for the bench at the NASA meet?[/quote]
That’s correct. My meet is the 17th. I want to PR my bench and since my best is 402, my goal is to bench 407.
Session 3 - Block 3 (Realization)
October 9, 2009 7:30 PM
AM body weight = 252
Bench Press (paused)
45x10
135x5
225x5
275x3
315x1
365x1
Hip Thrust - 2x10
Glute Bridge - 2x10
Fire Hydrant - 2x10
I worked up to a weight within a few pounds of my opener. My past few meets I opened with 358 and it has been ridiculously easy. I figured at Unequipped Nationals I would open 11lbs heavier and open with 369. This will be a good conservative number especially since I won’t be squatting before hand.
Session 1 - Block 3 (Meet Week)
October 12, 2009 7:30 PM
Block 3 (Meet Week) - Week 11 of 11 week training cycle for NASA Unequipped Nationals
AM body weight = 255
Bench Press (paused)
45x10
135x5
225x2x5
290x3x3
Band Pull Aparts w/mini band - 3x10
Hip Thrust - 2x10
Glute Bridge - 2x10
Fire Hydrant - 2x10
Foam roller (lower body)
Static stretching (lower body)
This was my last workout before Unequipped Nationals. Benching felt good and easy tonight. The weight felt really light and moved fast.
Session 2 - Block 3 (Meet Week)
October 14, 2009 6:30 PM
Bench Press (paused)
45x10
135x5
185x5
225x5
275x3
315x1
Lat Pull Downs - 180x3x10
Rear Delt Machine - 100x3x10
Hammer Curls - 50x3x10
Tricep Press Downs - 150x3x10
Hip Thrust - 2x10
Glute Bridge - 2x10
Fire Hydrant - 2x10
This was my last workout before Unequipped Nationals. Monday was going to be my last workout, but after talking to Landon I was convinced that I should train once more before my meet. Landon knows his stuff, so I listened. Typically I don’t train the week of the meet.
Good luck. Too bad i won’t make OKC this time around, it’s going to be great.
[quote]undesired08 wrote:
Good luck. Too bad i won’t make OKC this time around, it’s going to be great.[/quote]
Thanks! Sorry to hear you won’t make it.
Lots of luck, Phil. Go bust a PR on the bench.
[quote]novaeer wrote:
Lots of luck, Phil. Go bust a PR on the bench.[/quote]
Thanks, novaeer. I am anxious to see how well block periodization has helped my bench. I am not attempting to cut weight for this meet. This will be the first time since the 2008 Raw Nationals that I have not cut for a meet.
Good luck Phil! Will be looking forward to reading about a new PR
[quote]HitEmHard wrote:
Good luck Phil! Will be looking forward to reading about a new PR[/quote]
Thanks, HitEmHard!
2009 NASA Unequipped Nationals
October 17, 2009 5:07 PM
I weighed in at 256.7lbs and competed in the unequipped open 275lbs bench only division.
Bench Press
1st Attempt - 369lbs
2nd Attempt - 385.7lbs
3rd Attempt - 407.7lbs miss
1st Place Unequipped Open 275lbs Bench Only
Thanks to Landon Evans for designing my block periodization training program and all your support along the way. Block periodization is a really good training method and one I plan to stick with.
I missed my third attempt bench press due to bringing the bar down too high on my chest. I made this mistake due to getting too psyched before my third attempt. The weight did not feel heavy and my previous two attempts were very easy. My second attempt was the same weight as my second attempt at USAPL Raw Nationals, but it felt a lot easier today.
Nice work, Phil. You’ve obviously gotten stronger in a pretty short space of time since the same weight you used on your 2nd attempt was easier than it was just a few months earlier. Do you plan on sticking with Landon for much longer? Just curious, because I’m going to hang with Mike T through my next meet in February and possibly longer.
[quote]novaeer wrote:
Nice work, Phil. You’ve obviously gotten stronger in a pretty short space of time since the same weight you used on your 2nd attempt was easier than it was just a few months earlier. Do you plan on sticking with Landon for much longer? Just curious, because I’m going to hang with Mike T through my next meet in February and possibly longer. [/quote]
Thanks, novaeer. Landon is going to help me with my next training cycle. Once my glute problem started, he said that he would discontinue his services until I got better. He didn’t want me to wast my money. He said once I get ready he would start back consulting. He is also teaching me block and once I get through the accumulation block he will start back up with me on the transmutation block. Good luck with the RTS program.
Congrats on the meet and getting stronger, you may not have a PR this time but it just means next time you can go hit an even bigger PR.