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Sorry it has taken so long to get this going, but hopefully we can make this a weekly event. I hope to have a new one up every Monday...or as close to it as possible.
I present to you the www.elitefitness.com Training Board Member of the Week....bigguns15!!!!
1.Age
25
2. Height
5’5”
3. Weight
148 comp; 150-155 training
4. Measurements
Shoulders – 44 1/8; Chest – 38 1/2; Waist – 28 1/2; Hips – 39 ½; Biceps – 13 7/8; Quads - 23 7/8; Calves 14 1/2
5. Approx Body fat %
18-20%
6. How many years have you been training?
Coming up on 8 now
7. What types of programs have you done in past?
I’ve always done linear periodization. All the research I’ve gathered suggests this is the best way to train. Along the way, it has evolved, but I still train using the same principles.
8. What are some of your past training programs and your current one?
That would be a whole lot to type right now. I have them all mapped out at http://www.rebeccaphelps.com/training.
Currently I’m doing a 10 week training cycle to prepare for a competition in October. It is a combination of the Intermediate and Advanced Training Cycle - I listed on my website with the addition of a speed squat day.
9. Opinion on which program is the best for you.
It appears that I have had the most success training for the 2003 USAPL Women’s Nationals using the Intermediate Training Cycle. I went 9 for 9 at that meet. Right now, I’m using some of those training principles in my training cycle.
10. Do you bulk? What do you eat for bulking?
The short answer is no. I can’t afford to. I plan on staying a 148, at least for now. But, after a meet, I will pretty much eat whatever I want for a few weeks
11. Do you diet? What do you eat when dieting?
Yes. Usually, I only have around 5 pounds to drop for a competition. I will up the protein and cut the carbs. I generally eat healthy year round.
12. What type of music do you train to?
Metal and hard rock
13. Do you prefer to workout with or without a partner?
With, but I usually don’t have one. There have been a lot of interested guys and gals, but no one has stuck with it so far.
14. How did you get started lifting?
I was a sophomore in college and had a friend that was on the powerlifting team. She said it was a lot of fun and that I should try it. I’d always been competitive in high school and didn’t have any sport to compete in at college. So, I joined the team and started lifting. I fell in love with it and haven’t stopped since!
15. What are your goals?
To be #1.
To squat over 500, bench over 300, and deadlift over 500 in the 148s.
16. What sport do you train for, or have competed in the past?
I’ve played softball and basketball. Right now, its just powerlifting.
17. What are your favorite lifts?
Bench Press, Push Presses, and Good Mornings are my current favorites.
18. Who inspires you?
For the last two years, we have attended a meet in New Orleans in which a group of mentally challenged lifters were invited to participate. Each one of those lifters has inspired me. They put their whole heart into lifting, and it is amazing to watch. Life has to be so much more difficult for them, yet they can dedicate themselves to lifting. Surely if they can, then I can as well.
19. What are your other hobbies?
Working on my website, playing trivia, and reading.
20. What are your best lifts?
Squat 405; Bench Press 240; Deadlift 435
Those are the only lifts I have ever maxed out.
21. What has not worked for you in the gym?
The “balls to the wall” training. I’ve tried training without set percentages and it just doesn’t work. I need something to hold me back so I peak at the meet and not in the gym.
22. What do you suggest avoiding in your training?
1 rep maxes in the gym.
23. What supplements (if any) are you using?
Myo-Blast
Z-Mass PM
Phospaplex Creatine
Glucorell-R
5-HTP
24. What supplements do you suggest?
A high quality creatine supplement and whey protein
25. Where do you train?
Peak Fitness in Hattiesburg, MS
26. Why do you train?
I love this sport! My nature forces me to be involved in something that is competitive. And I always have a competitor, even if it is myself. It also makes me take better care of myself. I’m disciplined about my workouts, I eat well, and I make sure I get enough rest. I could not imagine not doing this.
27. What problems have you faced in your training?
Being too hard on myself. I do this way too often, and my coach tells me so. Right now I’m trying to bring up some of my weaknesses.
28. What are your problem body parts/lifts? How do you plan to overcome it?
I’m having some small problems right now with my squat and deadlift due to weak hamstrings and hips. I have added several assistance exercises to try and bring those up.
29. What do you view as being most critical to improvement?
Not beating myself up. I can get PRs during a workout and not be happy because my form was off. I have a hard time getting past the negatives.
30. Who/what has the biggest influence on your training?
My husband
31. What advice would you give to someone just starting out?
Research the current training theories. Do not believe someone just because they are strong, big, or because so and so said to do it. Also, get the correct form down before trying to lift the heavy weights.
32. How would you equate a successful training session?
The weight would feel light, I would get all the reps for that session, my form would be perfect, and I would be injury free.
33. How do you use that success in the gym for other aspects of your life? Family, career, etc.
My attitude is often reflected by the kind of training session I’ve had. This spills over into the other areas of my life.
34. What, in your opinion, is the most underrated lift/exercise?
For me, it’s abs. I know how important they are, but I tend to slack on these.
35. How do you go about overcoming a training plateau?
There are a few times I might have been concerned that I was reaching a plateau. However, after a few minor adjustments to training, it was corrected.
36. If you could train for a day with one particular person like Charles Poliquin, Dave Tate, Louie Simmons, Ian King, B Fold ( ) - whom would you choose?
Larry Maile, the current president of the USAPL. He is quite the technician and highly respected coach.
37. With all your traveling to the various competitions, do you ever get to meet any of the Elite Fitness members?
I’ve only met 1 Elite member so far. Hopefully, I will have the privilege of meeting many more in the future.
38. How is rest and recuperation for you?
It’s very important to my training. I can definitely feel it in my workouts if I have not had adequate rest.
39. What about aerobic training?
What’s that? Seriously, I don’t do any.
40. And how have you progressed?
41. Tell us a little about your lifestyle.
I’m pretty laid back person and easy to get along with. I enjoy hanging out with friends and spending time with Jim. I’m a Christian, and get a lot of enjoyment and satisfaction from helping others in and out of the weight room.
42. Are you married? Single?
Married.
43. Have kids?
Not yet.
44. What do you do for a living?
My official title is Imaging Facility Manager at the University of Southern Mississippi. We are heading up a statewide genomics network to facilitate research at underrepresented schools. Basically, my job is to run a fancy microscope. I also work in one of the Molecular Biology professor’s labs as a lab technician.
45. How did you find out about the training forum on www.elitefitness.com?
I think I found Elite through Google. Then I just found the discussion boards. The training forum seemed to have some people on there with goals similar to mine.
46. How long have you been on EF site?
I’ve been a member for a year now. But, I didn’t begin posting until about 4 months ago.
47. What got you interested in weight lifting?
See #14
48. What are your plans for the future?
I plan to keep lifting for as long as I can. I have played with the idea of doing bodybuilding and strongman in the future.
49. Are there any obstacles you have overcome, personal or training related?
I had to do some serious adjusting when I graduated college and started working full time. However, I was able to overcome it and still have the same dedication to lifting.
50. Where do you see yourself in the next 5 years, 10 years?
As an athlete, placing in the top 3 in the IPF world competition.
As a biologist, I would like to be working with infectious diseases. However, I have not ruled out more schooling yet.
As a wife, supporting Jim in whatever he endeavors to do.
51. Do you have any training advice for our members?
Do what works for you. We are all different and will respond to differently to different training styles. There is no best way out there. Also, be careful and use proper technique.
52. Do you have any sponsors?
Titan Support Systems, Cytodyne Technologies, House of Pain Ironwear, Anafit, APT Pro Wrist Straps, Power & Intensity
53. Do you have a website?
Yes. www.RebeccaPhelps.com
54. What has been some of the most memorable moments of your life or training career so far?
It was a regional high school meet that was being held in my hometown of Alexandria, LA. Our college team took down a group of lifters, myself included, to qualify for that year’s collegiate nationals. After the meet was over and the high schoolers had received their awards, we were called up front to introduce ourselves and receive medals for participating. Our coach then took the microphone and announced that there was a special award for me. I was led to the first place platform and the microphone was given to Jim. He handed me a plaque with our names, the date, and some Bible verses on it. At the very bottom was the question “Will you marry me?” Just as I was getting to that part, he went down on one knee and proposed. There were about 1000 people in the crowd that went nuts! Little did I know how much planning had gone into this event. Our entire team knew of Jim’s plans, and as the day wore on, most of the spectators also found out. The news crew even stayed long enough to get the proposal on tape for the evening news. Well, I said yes, and the rest is history!
55. What else would you like to add to this interview? (open forum to say whatever you feel)
I’ve learned a lot from being on Elite. There are some great people that frequent the boards. To everyone, thanks for all the help that you’ve given me so far. I hope one day to be able to repay you for that.
Stay strong and keep lifting those heavy weights!
I present to you the www.elitefitness.com Training Board Member of the Week....bigguns15!!!!
1.Age
25
2. Height
5’5”
3. Weight
148 comp; 150-155 training
4. Measurements
Shoulders – 44 1/8; Chest – 38 1/2; Waist – 28 1/2; Hips – 39 ½; Biceps – 13 7/8; Quads - 23 7/8; Calves 14 1/2
5. Approx Body fat %
18-20%
6. How many years have you been training?
Coming up on 8 now
7. What types of programs have you done in past?
I’ve always done linear periodization. All the research I’ve gathered suggests this is the best way to train. Along the way, it has evolved, but I still train using the same principles.
8. What are some of your past training programs and your current one?
That would be a whole lot to type right now. I have them all mapped out at http://www.rebeccaphelps.com/training.
Currently I’m doing a 10 week training cycle to prepare for a competition in October. It is a combination of the Intermediate and Advanced Training Cycle - I listed on my website with the addition of a speed squat day.
9. Opinion on which program is the best for you.
It appears that I have had the most success training for the 2003 USAPL Women’s Nationals using the Intermediate Training Cycle. I went 9 for 9 at that meet. Right now, I’m using some of those training principles in my training cycle.
10. Do you bulk? What do you eat for bulking?
The short answer is no. I can’t afford to. I plan on staying a 148, at least for now. But, after a meet, I will pretty much eat whatever I want for a few weeks
11. Do you diet? What do you eat when dieting?
Yes. Usually, I only have around 5 pounds to drop for a competition. I will up the protein and cut the carbs. I generally eat healthy year round.
12. What type of music do you train to?
Metal and hard rock
13. Do you prefer to workout with or without a partner?
With, but I usually don’t have one. There have been a lot of interested guys and gals, but no one has stuck with it so far.
14. How did you get started lifting?
I was a sophomore in college and had a friend that was on the powerlifting team. She said it was a lot of fun and that I should try it. I’d always been competitive in high school and didn’t have any sport to compete in at college. So, I joined the team and started lifting. I fell in love with it and haven’t stopped since!
15. What are your goals?
To be #1.
To squat over 500, bench over 300, and deadlift over 500 in the 148s.
16. What sport do you train for, or have competed in the past?
I’ve played softball and basketball. Right now, its just powerlifting.
17. What are your favorite lifts?
Bench Press, Push Presses, and Good Mornings are my current favorites.
18. Who inspires you?
For the last two years, we have attended a meet in New Orleans in which a group of mentally challenged lifters were invited to participate. Each one of those lifters has inspired me. They put their whole heart into lifting, and it is amazing to watch. Life has to be so much more difficult for them, yet they can dedicate themselves to lifting. Surely if they can, then I can as well.
19. What are your other hobbies?
Working on my website, playing trivia, and reading.
20. What are your best lifts?
Squat 405; Bench Press 240; Deadlift 435
Those are the only lifts I have ever maxed out.
21. What has not worked for you in the gym?
The “balls to the wall” training. I’ve tried training without set percentages and it just doesn’t work. I need something to hold me back so I peak at the meet and not in the gym.
22. What do you suggest avoiding in your training?
1 rep maxes in the gym.
23. What supplements (if any) are you using?
Myo-Blast
Z-Mass PM
Phospaplex Creatine
Glucorell-R
5-HTP
24. What supplements do you suggest?
A high quality creatine supplement and whey protein
25. Where do you train?
Peak Fitness in Hattiesburg, MS
26. Why do you train?
I love this sport! My nature forces me to be involved in something that is competitive. And I always have a competitor, even if it is myself. It also makes me take better care of myself. I’m disciplined about my workouts, I eat well, and I make sure I get enough rest. I could not imagine not doing this.
27. What problems have you faced in your training?
Being too hard on myself. I do this way too often, and my coach tells me so. Right now I’m trying to bring up some of my weaknesses.
28. What are your problem body parts/lifts? How do you plan to overcome it?
I’m having some small problems right now with my squat and deadlift due to weak hamstrings and hips. I have added several assistance exercises to try and bring those up.
29. What do you view as being most critical to improvement?
Not beating myself up. I can get PRs during a workout and not be happy because my form was off. I have a hard time getting past the negatives.
30. Who/what has the biggest influence on your training?
My husband
31. What advice would you give to someone just starting out?
Research the current training theories. Do not believe someone just because they are strong, big, or because so and so said to do it. Also, get the correct form down before trying to lift the heavy weights.
32. How would you equate a successful training session?
The weight would feel light, I would get all the reps for that session, my form would be perfect, and I would be injury free.
33. How do you use that success in the gym for other aspects of your life? Family, career, etc.
My attitude is often reflected by the kind of training session I’ve had. This spills over into the other areas of my life.
34. What, in your opinion, is the most underrated lift/exercise?
For me, it’s abs. I know how important they are, but I tend to slack on these.
35. How do you go about overcoming a training plateau?
There are a few times I might have been concerned that I was reaching a plateau. However, after a few minor adjustments to training, it was corrected.
36. If you could train for a day with one particular person like Charles Poliquin, Dave Tate, Louie Simmons, Ian King, B Fold ( ) - whom would you choose?
Larry Maile, the current president of the USAPL. He is quite the technician and highly respected coach.
37. With all your traveling to the various competitions, do you ever get to meet any of the Elite Fitness members?
I’ve only met 1 Elite member so far. Hopefully, I will have the privilege of meeting many more in the future.
38. How is rest and recuperation for you?
It’s very important to my training. I can definitely feel it in my workouts if I have not had adequate rest.
39. What about aerobic training?
What’s that? Seriously, I don’t do any.
40. And how have you progressed?
41. Tell us a little about your lifestyle.
I’m pretty laid back person and easy to get along with. I enjoy hanging out with friends and spending time with Jim. I’m a Christian, and get a lot of enjoyment and satisfaction from helping others in and out of the weight room.
42. Are you married? Single?
Married.
43. Have kids?
Not yet.
44. What do you do for a living?
My official title is Imaging Facility Manager at the University of Southern Mississippi. We are heading up a statewide genomics network to facilitate research at underrepresented schools. Basically, my job is to run a fancy microscope. I also work in one of the Molecular Biology professor’s labs as a lab technician.
45. How did you find out about the training forum on www.elitefitness.com?
I think I found Elite through Google. Then I just found the discussion boards. The training forum seemed to have some people on there with goals similar to mine.
46. How long have you been on EF site?
I’ve been a member for a year now. But, I didn’t begin posting until about 4 months ago.
47. What got you interested in weight lifting?
See #14
48. What are your plans for the future?
I plan to keep lifting for as long as I can. I have played with the idea of doing bodybuilding and strongman in the future.
49. Are there any obstacles you have overcome, personal or training related?
I had to do some serious adjusting when I graduated college and started working full time. However, I was able to overcome it and still have the same dedication to lifting.
50. Where do you see yourself in the next 5 years, 10 years?
As an athlete, placing in the top 3 in the IPF world competition.
As a biologist, I would like to be working with infectious diseases. However, I have not ruled out more schooling yet.
As a wife, supporting Jim in whatever he endeavors to do.
51. Do you have any training advice for our members?
Do what works for you. We are all different and will respond to differently to different training styles. There is no best way out there. Also, be careful and use proper technique.
52. Do you have any sponsors?
Titan Support Systems, Cytodyne Technologies, House of Pain Ironwear, Anafit, APT Pro Wrist Straps, Power & Intensity
53. Do you have a website?
Yes. www.RebeccaPhelps.com
54. What has been some of the most memorable moments of your life or training career so far?
It was a regional high school meet that was being held in my hometown of Alexandria, LA. Our college team took down a group of lifters, myself included, to qualify for that year’s collegiate nationals. After the meet was over and the high schoolers had received their awards, we were called up front to introduce ourselves and receive medals for participating. Our coach then took the microphone and announced that there was a special award for me. I was led to the first place platform and the microphone was given to Jim. He handed me a plaque with our names, the date, and some Bible verses on it. At the very bottom was the question “Will you marry me?” Just as I was getting to that part, he went down on one knee and proposed. There were about 1000 people in the crowd that went nuts! Little did I know how much planning had gone into this event. Our entire team knew of Jim’s plans, and as the day wore on, most of the spectators also found out. The news crew even stayed long enough to get the proposal on tape for the evening news. Well, I said yes, and the rest is history!
55. What else would you like to add to this interview? (open forum to say whatever you feel)
I’ve learned a lot from being on Elite. There are some great people that frequent the boards. To everyone, thanks for all the help that you’ve given me so far. I hope one day to be able to repay you for that.
Stay strong and keep lifting those heavy weights!
