T Nation

Phillip Wylie's Training Log


#1

2009 USAPL Raw Nationals
July 26, 2009 2:30 PM

Squat

1st Attempt - 534lbs
2nd Attempt - 567lbs missed
3rd Attempt - 567lbs missed

Bench Press

1st Attempt - 358lbs
2nd Attempt - 385lbs
3rd Attempt - 396lbs missed

Deadlift

1st Attempt - 600lbs
2nd Attempt - 650lbs
3rd Attempt - 705lbs missed

Total
1569lbs

5th Place Open 242
1st Place Master 242

Things didn't go as well as I had hoped and cutting weight affected my performance. I dropped 10.5lbs of weight in a week. The night before the the meet I had to sit in a hot tub for 25 minutes to cut the last few pounds I needed to drop to make weight. After I got out of the hot tub I felt weak and went to bed knowing that might have been a mistake. I weighed over by 3/4 of a pound, but managed to drop the weight and make the 242lbs weight class.

Going forward I will not cut that much weight again. I will make sure to stay at or within a few pounds of contest weight. The 2 hour weigh in used by the USAPL makes it tough to put any weight back on prior to lifting.


#2

I used a Sheiko program in my training for USAPL Raw Nationals. I got stronger, but due to cutting weight, I left a lot on the platform. In training I did an easy 575lbs squat and my goal for Raw Nationals was 600lbs. I started a low carb diet and a block periodization program on Monday August 3. Sheiko worked well, but I got tired of spending so much time in the gym.


#3

Bench Press - Block 1 (Accumulation)
August 3, 2009 8:30 PM

Block 1 (Accumulation) - Week 1 of 11 week training cycle for NASA Unequipped Nationals

AM body weight = 252.5

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Bench Press (paused)
45x10
135x5
210x6x5

DB Incline Bench Press - 50x6x10

Overhead DB Tricep Ext. - 50x3x10

DB Rows - 95x3x10

Band Pull Aparts w/light band - 1x12, 2x14

Hammer Curls - 40x3x10

DB Lateral Raise - 25x2x15

Foam roller and tennis ball (upper body)
Static stretching (upper body)

Elliptical trainer 30 min. (avg. heart rate 130)


#4

Nice to see you posting here, Phil.

Are you getting any help from Landon Evans or any of the other block periodization guys, or did you set your training blocks yourself? Once I get more into RTS I will try to incorporate more accumulation, transmutation and realization blocks. For now, I'm just keeping it simple as possible.


#5

Thanks, novaeer.

Landon is helping me with my program. When I started my Sheiko program, it was a toss up between RTS, block, and Sheiko. I chose Sheiko because I have wanted to try it for quite a while. After following old school periodization, Westside, 5/3/1, and Sheiko, I saw strengths and weaknesses in them all. That coupled with reading the RTS manual, convinced me that RTS or block is they way to go since you leverage both volume and intensity. I liked the concept of accumulation and feel it is a good way to stay healthy which also lends to longevity in the sport.


#6

08/04/09

AM body weight = 248.5


#7

Squat - Block 1 (Accumulation)
August 5, 2009 9:00 PM

AM body weight = 246

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Squat (no belt)
135x3
225x3
305x6x5

Rev. Hyper - 180x5x10

DB Step Ups - 40x3x10 per leg

DB Cleans - 30x4x10

Pull down Abs - 90x3x50

Suitcase deadlift holds - 110x 1 min. static hold per side

Inverted Plank x 1 min.

Plank x 1 min.

Side plank x 1 min. per side

Foam roller and tennis ball (lower body)
Static stretching (lower body)

Elliptical trainer 30 min. (avg. heart rate 130)


#8

Bench Press - Block 1 (Accumulation)
August 6, 2009 8:30 PM

AM body weight = 244

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Bench Press
135x5
225x5
305x8 <-- I realized later that this wasn't 210.
305x7

Vertical Bench Press Machine w/ neutral grip - 150x3x10

DB Flyes - 40x3x10

Standing DB Overhead Press - 40x3x10

Lying DB Tricep Ext. - 20x3x10

Low Pulley Rows - 180x5x10

Clay Lats - 180x2x10

DB Curls - 30x2x15

Foam roller and tennis ball (upper body)
Static stretching (upper body)

Elliptical trainer 30 min. (avg. heart rate 130)

I wasn't paying attention and used 305lbs instead of the 210lbs I should have used. I thought that was sad to only be able to do 8 reps and then 7 reps with 210lbs. After I left the gym I realized and confirmed with Adam that it was actually 305lbs and not the 210lbs I was scheduled to use for my working sets.


#9

Oops.


#10

I was wondering why I felt so weak. LOL!


#11

Deadlift - Block 1 (Accumulation)
August 7, 2009 9:00 PM

AM body weight = 244

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Deadlift
135x5
225x3
315x3
360x6x5 <-- add belt

GHR - 5x10

DB lunges - 40x3x10

DB shrugs - 95x3x15

4 way hip circuit w/mini band - 2x10 ea. direction

Super Set
Pull down abs - 90x4x25
Vertical leg raise - 4x25

Cable wood chops - 50x4x25 ea. side

Foam roller and tennis ball (lower body)
Static stretching (lower body)

Elliptical trainer 30 min. (avg. heart rate 130)


#12

Bench Press - Block 1 (Accumulation)
August 10, 2009 9:00 PM

Block 1 (Accumulation) - Week 2 of 11 week training cycle for NASA Unequipped Nationals

AM body weight = 250.5

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Bench Press (paused)
135x5
230x5x5

DB Incline Bench Press - 50x3x10

Cable Flyes - 80x3x10

Tricep Press Downs - 120x3x10

DB Rows - 95x3x10

Face Pulls - 80x3x10

KB Bottom Up Press - 25x3x10

Hammer Curls - 50x3x10

Foam roller and tennis ball (upper body)
Static stretching (upper body)

Elliptical trainer 30 min. (avg. heart rate 130)


#13

Looks like you used the correct weight this time, haha.


#14

Yes, I did. LOL! After that little slip up, I pay more attention.


#15

Squat - Block 1 (Accumulation)
August 11, 2009 9:30 PM

AM body weight = 245

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Squat
135x3
225x3
330x5x5 <-- add belt

45° Back Raise - 5x10

Bulgarian Split Squats - 40x3x10

DB Cleans - 30x4x10

4 way hip circuit w/mini band - 2x10 ea. direction

Pull down abs - 90x3x25

Vertical Knee Raise - 3x25

Cable wood chops - 50x3x25 ea. side

Foam roller and tennis ball (lower body)
Static stretching (lower body)

Elliptical trainer 30 min. (avg. heart rate 130)


#16

Bench Press - Block 1 (Accumulation)
August 13, 2009 2:30 PM

AM body weight = 247.5

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Bench Press
135x5
230x20
230x15

Incline DB Flyes - 30x3x10

Vertical Bench Press Machine
150x10
130x10
110x10

Physio Ball Lying KB Tricep Ext. - 25x3x10

Cable Curls - 100x2x15

Seated DB Overhead Press - 30x3x10

BB Rows - 245x4x10

Fat V-bar Pull Downs - 140x3x10

Foam roller and tennis ball (upper body)
Static stretching (upper body)

Elliptical trainer 60 min. (avg. heart rate 120)


#17

Deadlift - Block 1 (Accumulation)
August 14, 2009 12:36 PM

AM body weight = 246.5

Static stretching (lower body)
Foam roller and tennis ball (lower body)

Warm up - elliptical trainer 8 min.

Dynamic warm up

Deadlift
225x5
315x3
390x3x5 <-- add belt

GHR - 5x10

SSB Lunges
155x5
155x2x10
155x5

Shrugs - 405x4x10

4 way hip circuit - 2x10 ea. direction

Plank x 1 min.

Side plank x1 min. ea. side

Suitcase deadlift holds - 130x 1 min. static hold per side

Lying leg raise - 4x25

GHR sit-ups - 5x20

Rev. cable side bends - 50x25 ea. side

Foam roller and tennis ball (lower body)
Static stretching (lower body)

Elliptical trainer 30 min. (avg. heart rate 130)


#18

Lookin strong dude, when are you planning on competing next?


#19

Thanks and thanks for checking out my training log, BlackLabel. I will compete October 17 at NASA Unequipped Nationals in Oklahoma City.


#20

I really like block periodization so far. I am in the accumulation block now, the purpose of this block is to improve conditioning and fix muscular imbalances. I will start lifting heavy my next block (transmutation).

I have two weeks left in the accumulation block. For those that aren't familiar with block periodization, it is the training method that Jeremy Frey uses.