Thursday (lower body)
March 18, 2010 8:00 PM
BW Lunges - 3x10
45 Degree Back Raise - 3x10
GHR - 3x10
Are you moving away from block periodization now and back to doing your own thing? It seems like you weren’t too happy with the results you had, but I could be wrong.
Phil, either way you slice it; it was a great effort and you were willing to put it all on the table in front of judges, crowds and fellow lifters so in my book that is kick ass! Anyone can lift in the gym and claim shit, you on the other hand trained for it and competed. Great job man, good to see you are still plugging away. Good luck on the next prep.
Later Allen
[quote]novaeer wrote:
Are you moving away from block periodization now and back to doing your own thing? It seems like you weren’t too happy with the results you had, but I could be wrong. [/quote]
Yes, I am moving away from block periodization. My second transmutation block is what derailed my training. The first transmutation block focused on volume the second on intensity. The first transmutation block went extremely well so we pushed hard on the second transmutation block thinking it would make me stronger. It pushed me a little too hard. I missed a 570 deadlift in training, which I have never missed and a little over a year ago I deadlifted 585 for 7 reps. I think block periodization could be tweaked to work for me, but ultimately I don’t think it is the best choice for me. I did well with 5/3/1 and Sheiko. I am tired of spending 3 or more hours in the gym at a time, so I plan to start back on 5/3/1. It took me 5 waves on 5/3/1 to put 15lbs on my bench and 55lbs on my deadlift. I have 4 waves of training for Raw Nationals and I am hoping I can get back to where I was at on 5/3/1. I am not happy with my results. I think less intensity works better for me. Westside worked well for me since you have ME upper and lower days once a week. Frequently lifting at high intensities doesn’t seem to work well for me and why should I kill myself or get burnt out when I can use 5/3/1 make good gains and be happy. Thanks for reading my log.
[quote]Braunbeck wrote:
Phil, either way you slice it; it was a great effort and you were willing to put it all on the table in front of judges, crowds and fellow lifters so in my book that is kick ass! Anyone can lift in the gym and claim shit, you on the other hand trained for it and competed. Great job man, good to see you are still plugging away. Good luck on the next prep.
Later Allen [/quote]
Thanks, Allen and it’s great to hear from you again. I appreciate your support and words of encouragement.
Squat
March 22, 2010 8:30 PM
Week 1 of 16 week training cycle for USAPL Raw Nationals
AM Body Weight = 245lbs
Static stretching (lower body)
Squat
45x10
135x5
225x5
275x5
320x5
360x5
GM - 135x3x10
BW Lunges - 3x10
I decided to go back to using the 5/3/1 training method. It worked very well for me in the past. I decided to try some different training methods to see if there was something out there that would work better for me. I got burnt out while using Sheiko and block periodization. With Sheiko I got burnt out due to the long hours in the gym. Block periodization had me lifting at too high of a percentage too frequently. The time in the gym was long also, but not as bad as Sheiko. With 5/3/1 I had a goal each workout except for deload weeks. The deloads in 5/3/1 are a good mental and physical break and helps me avoid burn out.
[quote]Phillip Wylie wrote:
I decided to go back to using the 5/3/1 training method. It worked very well for me in the past. I decided to try some different training methods to see if there was something out there that would work better for me. I got burnt out while using Sheiko and block periodization. With Sheiko I got burnt out due to the long hours in the gym. Block periodization had me lifting at too high of a percentage too frequently. The time in the gym was long also, but not as bad as Sheiko. With 5/3/1 I had a goal each workout except for deload weeks. The deloads in 5/3/1 are a good mental and physical break and helps me avoid burn out. [/quote]
I have come back to this way of thinking as well. Although I’m only using 5/3/1 for my military press, I think going with a lower overall workload is a much better tactic for my long-term success. Don’t get me wrong, Mike did an awesome job of getting me ready for the meet last fall and without his help and insights I doubt I would have posted the total I did. Squatting, deadlifting and benching heavy as many as 3 times a week just wore on me.
Last night’s squat workout took a total of 45 minutes and I still felt like I got something done. Rewind to last fall and winter, squat sessions took 2 hours either because I was lifting heavy and needed longer rest periods or I was getting a lot of volume (which itself requires more time). I know I’m not as strong as back then, but my longevity will not fade.
[quote]novaeer wrote:
I have come back to this way of thinking as well. Although I’m only using 5/3/1 for my military press, I think going with a lower overall workload is a much better tactic for [b]my[\b] long-term success. Don’t get me wrong, Mike did an awesome job of getting me ready for the meet last fall and without his help and insights I doubt I would have posted the total I did. Squatting, deadlifting and benching heavy as many as 3 times a week just wore on me.
Last night’s squat workout took a total of 45 minutes and I still felt like I got something done. Rewind to last fall and winter, squat sessions took 2 hours either because I was lifting heavy and needed longer rest periods or I was getting a lot of volume (which itself requires more time). I know I’m not as strong as back then, but my longevity will not fade.[/quote]
I totally understand, bro. You don’t have to train heavy on everything to get strong. Sometimes it’s just about getting the work in. You can reach your goals without killing yourself.
Block periodization had me thinking about retiring from powerlifing. I have too many unfinished goals and I haven’t reach my full potential. That type of training makes it hard to balance life with training. I was to the point that I would rather to got work than train. I have been thinking over the past several months about what I could to not be burnt out and how to prevent it. 5/3/1 was my answer. When you’re in training cycle it is hard to plan vacations or just going out on Friday night. With 5/3/1 I can train two days and take Friday off or if I want to go on vacation, it’s not going to kill me to miss a week of training. There has to be a balance. Also it is hard to train heavy all the time. 5/3/1 and Sheiko work well for me, but 5/3/1 provides the flexibility I need. Also with 5/3/1 I have a goal each workout and it gives me something to work towards and a way to gauge my progress.
[quote]Phillip Wylie wrote:
I totally understand, bro. You don’t have to train heavy on everything to get strong. Sometimes it’s just about getting the work in. You can reach your goals without killing yourself.
Block periodization had me thinking about retiring from powerlifing. I have too many unfinished goals and I haven’t reach my full potential. That type of training makes it hard to balance life with training. I was to the point that I would rather to got work than train. I have been thinking over the past several months about what I could to not be burnt out and how to prevent it. 5/3/1 was my answer. When you’re in training cycle it is hard to plan vacations or just going out on Friday night. With 5/3/1 I can train two days and take Friday off or if I want to go on vacation, it’s not going to kill me to miss a week of training. There has to be a balance. Also it is hard to train heavy all the time. 5/3/1 and Sheiko work well for me, but 5/3/1 provides the flexibility I need. Also with 5/3/1 I have a goal each workout and it gives me something to work towards and a way to gauge my progress.
[/quote]
That was a real problem for me. If I missed a training session, I felt like I had endangered the entire training cycle’s success and doomed it to failure. It just got to the point where I wanted nothing more than to just sit back and vegetate away with the XBOX and not worry about training at all. I was pretty close at one point to just saying “To hell with it all, I don’t need to kill myself”, lol. Good luck with 5/3/1, Phil. You really helped Jim pave the way to pitch this training philosophy to the masses with the results you attained.
[quote]novaeer wrote:
That was a real problem for me. If I missed a training session, I felt like I had endangered the entire training cycle’s success and doomed it to failure. It just got to the point where I wanted nothing more than to just sit back and vegetate away with the XBOX and not worry about training at all. I was pretty close at one point to just saying “To hell with it all, I don’t need to kill myself”, lol. Good luck with 5/3/1, Phil. You really helped Jim pave the way to pitch this training philosophy to the masses with the results you attained. [/quote]
Thanks, novaeer! I hope I can get back to where I was by Raw Nationals. After what I went through using block periodization, it makes me appreciated 5/3/1 even more.
Bench Press
March 24, 2010 7:30 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 242.5lbs
Bench Press (paused)
45x10
135x5
225x5
255x5
285x8
Close Grip Bench Press - 225x3x5
Super Set
DB SOHP - 25x3x20
Zottman Curls - 25x3x15
Circuit
A1) Rear Delt Machine - 120x3x10
A2) DB Front Raise - 20x3x10
A3) DB Lateral Raise - 20x3x10
Cable Overhead Tricep Ext. - 110x3x20
Face Pulls - 120x3x20
Nautilus CSR - 125x4x10
Elliptical Trainer - 15 min.
I am off to a good start with my bench press. My 5/3/1 PR with 285 is 9 reps and I hit 8 reps tonight on my last set. The 9 reps with 285 was done on my tenth week of 5/3/1 and this is my first week back.
Deadlift
March 26, 2010 7:45 PM
AM Body Weight = 242.5lbs
Deadlift
135x5
225x5
315x3
365x5
420x5
475x5 RPE 8 ← add belt
Chaos Method Box Squat w/SSB
(25lbs plates hanging from bar on doubled light bands)
(11.5 inch box)
115x5
205x5
255x5
295x5 ← RPE 10
Super Set
2 Arm DB Rows - 70x3x10
DB Shrugs - 70x3x10
GHR - 3x10
I had more reps left in me on the deadlift, but since this was my first week back deadlifting after my meet I stopped at 5 reps. It was good to train with Sean tonight and we plan to train together on Fridays going forward. I haven’t been able to train with Sean or anyone else in a long time due to following methods that differed from the rest of the team. The chaos method box squats were tough and different. The SSB made them even more challenging.
I’ve wanted to try something similar to those chaos box squats. They seem interesting!
[quote]mrodock wrote:
I’ve wanted to try something similar to those chaos box squats. They seem interesting![/quote]
They are interesting. It doesn’t take much weight either. It gives you some good core work too. Sean felt it in his upper abs.
[quote]Phillip Wylie wrote:
[quote]mrodock wrote:
I’ve wanted to try something similar to those chaos box squats. They seem interesting![/quote]
They are interesting. It doesn’t take much weight either. It gives you some good core work too. Sean felt it in his upper abs.
[/quote]
Didn’t think about it in this way exactly, may help me with core stability, very cool.
Cardio
March 29, 2010 8:20 AM
AM body weight = 245.5
Semi Recumbent Bike 20 min.
Squat
March 29, 2010 7:50 PM
Week 2 of 16 week training cycle for USAPL Raw Nationals
AM Body Weight = 245lbs
Static stretching (lower body)
Foam roller and softball (lower body)
Mobility Work (lower body)
Squat
45x5
135x5
225x5
315x3
355x3
405x3 RPE 8 ← add belt
SSB GM - 155x5x10
Single Leg Squat - BWx2x10
Standing Abs - 90x3x20
GHR - 2x15
Cardio
March 30, 2010 7:50 AM
AM body weight = 244
Semi Recumbent Bike 20 min.
Cardio
March 31, 2010 8:00 AM
AM body weight = 242.5
Semi Recumbent Bike 20 min.
Bench Press
March 31, 2010 7:30 PM
Brickhouse Gym - Denton, TX
AM Body Weight = 242.5lbs
Bench Press (paused)
45x10
135x5
225x5
235x3
275x3
300x6 RPE 9
Soft Touch 3 Board Press
320x5
330x5
340x4 RPE 8
350x3 RPE 9
DB SOHP - 30x4x20
Circuit
A1) DB Front Raise - 20x3x10
A2) DB Lateral Raise - 20x3x10
A3) DB Rear Delt Raise - 20x3x10
A4) Zottman Curls - 20x10
Cable Overhead Tricep Ext. - 160x3x20
Face Pulls - 120x3x15
Nautilus CSR
260x10
320x2x8
I am focusing on more direct shoulder work this time around. I am taking Chris Popovich’s advice on overhead pressing. Chris advised on doing higher reps so it doesn’t affect your bench recovery. I really need to bring this area up along with my lockout and triceps. I got good results form DB inclines and close grip benches, but I think I will get better carryover from shoulder presses and board presses. I ordered a board vest today so it will make it easier to do board presses since Wednesdays it is only James and I. We don’t really have a problem getting someone to hold boards, but this will be more convenient.