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 Post subject: Re: Phil's Journal.
PostPosted: Tue Apr 10, 2012 1:37 pm 
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Location: Manchester, UK
10/4/12

New Cycle

Low Box Squats
2 x 10 x bar
2 x 5 x 70kgs
4 x 80kgs
5 x 90kgs
5 x 105kgs
5 x 120kgs


Front Squats
5 x 8 x 50kgs

SBLC's / Kneeling Rollouts *superset
3 x 12 / 3 x 8

New cycle and new template, was meat to do RDL's but the gym was heaving so switched.

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Apr 11, 2012 11:19 am 
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Location: Manchester, UK
11/4/12

Bench Press
2 x 8 x bar
5 x 40kg
4 x 50kgs
5 x 62.5kgs
5 x 72.5kgs
8 x 82.5kgs
Equals my Rep PR for this weight. Est 1RM - 102kgs

DB Bench / DB Rows (deadstops) *superset
5 x 8-10 20kgs-28kgs / 5 x 10 x 32kgs

Facepulls
3 x 15

Note - The bench sets were done like this, 1st set was 20kgs DB's as a seated press, then next set drop the bench incline down a notch or two and use the 22kgs DB's, 3rd set the same, down a notch or two and then use the 24kg DB's. Carry on down so the last set should be on a flat bench.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Apr 13, 2012 10:31 am 
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13/4/12

Incline Press
2 x 8 xbar
5 x 30kgs
4 x 40kgs
5 x 45kgs
5 x 52.5kgs
11 x 60kgs


10 x 52.5kgs

Pullups laddered 30sec - various grips
23 reps plus a few singles

Cable Pushdowns / Cable Curls *superset
3 x 15 / 3 x 10

Pushups to failure
17, 8 (pitiful)

Treadmill Sprints(ish) to finish

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Apr 15, 2012 11:29 am 
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Location: Manchester, UK
15/4/12

Deadlifts
2 x 5 x 70kgs
2 x 3 x 90kgs
3 x 110kgs
5 x 130kgs
5 x 150kgs
8 x 170kgs
Beats PR by 1 rep at this weight

10 x 150kgs Equals rep PR

Reverse DB Goblet Lunges with a little extra ROM
3 x 8 x 30kgs

Good Mornings
3 x 10 x 70kgs

Leg Press
20 x 100kgs
15 x 100kgs

- Slight change to the program for deadlifts. Instead of just getting the required reps and adding a few heavy singles, i've decided to go all out on the last set and then add another all out set at 75% of my max. Same formula i've been using on my pressing. Good mornings and lunges were the other way round as i was waiting for the rack and the leg presses were slapped in at the end as a couple of guys were doing them.

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Apr 18, 2012 10:49 am 
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18/4/12

Bench Press
2 x 8 x bar
2 x 5 x 40kgs
4 x 52.5kgs
3 x 60kgs
3 x 67.5kgs
3 x 77.5kgs
7 x 87.5kgs
Est 1RM - 105kgs

DB Bench / DB Rows (deadstops) *superset
5 x 10 x 20-28kgs / 5 x 8 x 34kgs

Facepulls
3 x 12

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Apr 19, 2012 11:35 am 
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Location: Manchester, UK
19/4/12

Low Box Squats
2 x 10 x bra
2 x 5 x 60kgs
2 x 4 x80kgs
3 x 97.5kgs
3 x 112.5kgs
3 x 125kgs


Front Squats
5 x 10 x 50kgs

RDL's
5 x 10 x 70kgs

Windmills
2 x 5 x 20kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Apr 21, 2012 7:36 am 
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Location: Manchester, UK
21/4/12

Incline Press
2 x 8 x bar
6 x 30kgs
5 x 40kgs
3 x 50kgs
3 x 55kgs
10 x 62.5kgs


10 x 55kgs (just realised it should have been 52.5kgs)

Pullups (mainly wide pronated grip)
5 x bw
3 x 6kgs
3 x 10kgs
3 x 15kgs
6 x bw
5 x bw

Rope Pushdowns / Preacher Curls *superset
3 x 12 / 3 x 8

Pushup Tri-set
2 max sets of 3 variations i) Incline ii) Flat iii) Decline
Pitiful performance

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Apr 22, 2012 1:40 pm 
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Location: Manchester, UK
22/4/12

Cleans
3 x 3 x 60kgs

Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
3 x 120kgs
3 x 140kgs
3 x 160kgs
4 x 180kgs


10 x 150kgs

Good Mornings
5 x 10 x 70kgs

DB Goblet Reverse Lunges slight step
3 x 8 x 30kgs

Leg Press (deadstops)
2 x 20 x 100kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Apr 25, 2012 4:52 pm 
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Location: Manchester, UK
25/4/12

Squats
2 x 10 x bar
2 x 6 x 60kgs
4 x 80kgs
3 x 100kgs
2 x 110kgs
1 x 120kgs
1 x 130kgs
1 x 140kgs
3 x 120kgs
10 x 80kgs
10 x 80kgs

Slight change of plan, tonight should've been 5/3/1 week for the Low Box Squats i've been doing, but i've had a slight 'tweaky' groin (the usual one i strain) these last few days so decided to not go so low tonight. Normal parallel squats, touch 'n' go instead. Also, my lower back has not quite forgiven me for the abuse i threw at it on Sunday yet, hence the curious looking workout. I was looking to see where my normal squat is after the 4 cycles of low box squatting as i'll be switching back to a touch and go squat for a while. Getting 140kgs all considering is not too bad.

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Apr 26, 2012 10:47 am 
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Location: Manchester, UK
26/4/12

Bench Press
2 x 8 x bar
2 x 5 x 40kgs
4 x 52.5kgs
3 x 62.5kgs
5 x 72.5kgs
3 x 82.5kgs
3 x 92.5kgs


DB Bench / DB Row (deadstops) *superset
10 x 20kgs / 9 x 34kgs
10 x 22kgs / 9 x 34kgs
10 x 26kgs / 9 x 24kgs
7 x 30kgs / 9 x 34kgs
10 x 30kgs / 9 x 34kgs

Facepulls
3 x 12

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Apr 29, 2012 11:52 am 
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29/4/12

Incline Press
2 x 8 xbar
5 x 30kgs
5 x 37.5kgs
4 x 45kgs
5 x 52.5kgs
3 x 60kgs
7 x 67.5kgs


14 x 52.5kgs

Pullups
10 - wide pronated
8 - narrow neutral
5 - semi neutral

Pushdowns / DB Curls *superset
3 sets / 3 sets

Pushups
10, 10, 8

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 Post subject: Re: Phil's Journal.
PostPosted: Tue May 01, 2012 12:03 pm 
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Location: Manchester, UK
1/5/12

Deadlifts
2 x 5 x 70kgs
4 x 110kgs
3 x 130kgs
5 x 150kgs
3 x 170kgs
1 x 190kgs
Didn't get the second rep off the floor. My mind beat me.

1 x 190kgs

Good Mornings
5 x 10 x 70kgs

DB Goblet Deficit Reverse Lunges
3 x 8 x 32kgs

Windmills
5 x 17.5kgs
5 x 20kgs
5 x 22.5kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Thu May 03, 2012 6:10 am 
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Location: Manchester, UK
3/5/12

Deload

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
3 x 100kgs
3 x 110kgs
3 x 120kgs
1 x 130kgs
5 x 100kgs

Press / Band Pullaparts *superset
10 x bar
3 x 10 x 30kgs / 3 x 10

Leg Curls - single leg
3 sets

Some band glute work to finish. I've noticed a discrepancy between my hamstring strength. I'm going to spend a bit of time over the next cycle or two to clear it up. I may even postpone deadlifting for one cycle to really hammer this. I'll have a think.

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 Post subject: Re: Phil's Journal.
PostPosted: Wed May 09, 2012 6:09 am 
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Location: Manchester, UK
9/5/12

New Cycle

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 95kgs
3 x 107.5kgs
8 x 122.5kgs
Equals rep PR for this weight

1 x 130kgs

Leg Press (narrow stance)
15 x 100kgs
15 x 120kgs
15 x 120kgs

Single Seated Leg Curls
10 x 28kgs
8 x 35kgs
8 x 35kgs

Glute Bridge Walks / Reverse Situps *superset
3 x 6 (each leg) / 3 x 12

Notes -

Changed from 5/3/1 to 3/5/1 for my main lifts for a while, and i'm also dropping conventional deads for this cycle and will replace it with single leg deadlifts. I've noticed a strength imbalance between my legs and instead of ignoring it i'm going to fix it.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri May 11, 2012 5:15 am 
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Joined: Sun Aug 31, 2008 4:46 am
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Location: Manchester, UK
11/5/12

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
4 x 60kgs
3 x 70kgs
3 x 80kgs
7 x 90kgs
Rep PR by 4 reps!!!!!!

DB Bench / DB Rows (deadstops) *superset
5 x 8-10 / 5 x 8 x 34kgs

Bench was at varying inclines.

Facepulls
3 sets

Some cable pushdowns and curls to finish, elbow was feeling a little sore.

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