Extra Workout

Lower Mobility & Stretching
Bent Over Rows – 225x3x5
Shrugs – 225x3x10
Rev. Grip Pulldowns – 190x3x10
EZ Curl Bar Curls – 75x3x10
EZ Curl Bar Rev. Curls – 75x3x6
Wrist rotation – 10x4x10
DB Rev. Wrist Curls – 8x3x10
Super Set
Band Pull Aparts w/light band – 3×10
Band Upright Rows w/light band – 3×10
4″ Block Pinch Grips – 30×10 static holds per hand

DE SQ/DL

DL off 7.5 inch blocks (bar below knees)
225×3
315×3
405×3
455×3
495x2x3

GM w/SSB – 155x2x5

Bulgarian SQ w/SSB – 65x3x8

Super Set
GHR – 3×10
GHR sit-ups – 3×10

ME SQ

Mobility Work

SQ
45×5
135×5
250×5
300x2x4
350x2x3

Super Set
GHR – 3×10
45° Hypers – 3×10

Pulldown Abs – 88x3x10

RE BP

Week 1 of 8 – USAPL Raw Nationals Training Cycle
BP – 275x3x5
Super Set
Pullups – 3×10
Dips – 3×10
Super Set
DB Press – 40x3x10
Hammer Curls – 40x3x10
Band Pull Aparts w/mini band – 3×10

RE BP

DB Incline BP – 60x3x10
Super Set
CG DB BP w/neutral grip – 55x3x10
DB Flyes – 55x3x10
Pullups – 3×10
Tricep Pressdowns – 50x3x10
DB Curls – 40x3x10

2008 USAPL Texas State Championships

May 17, 2008 Corpus Christi, TX


PICT0263_1

IPF World Champion Tony Cardella and Phil

Squat
402.2lbs <– 2 white lights
501.5lbs <– bent over too much
501.5lbs <– bent over too much

Bench Press
303lbs
330.5lbs
352.5lbs

Deadlift
551lbs
600.7lbs
661.2lbs

Total
1355.4lbs

2nd Place Masters 242 Raw Division

First and foremost I had a great time. I really enjoy lifting raw. The judging was strict, but not as bad as I had anticipated. I did OK considering I didn’t train for this meet and I am not used to squatting that deep. I competed two weeks prior at APF Masters Nationals.

I qualified for the inaugural USAPL Raw Nationals on July 25-27 in St. Louis MO.