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 Post subject: Re: Phil's Journal.
PostPosted: Sat Mar 03, 2012 12:40 pm 
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Location: Manchester, UK
3/3/12

Bench Press
2 x 8 x bar
5 x 40kgs
5 x 50kgs
3 x 60kgs
5 x 70kgs
3 x 77.5kgs
6 x 87.5kgs
Est 1RM - 102kgs

10 x 70kgs

DB Rows (deadstops) / Rear Delt Flyes *superset
4 x 8 x 32kgs / 4 x 10 x 4kgs

Standing One Arm DB Press
10 x 15kgs
10 x 15kgs
8 x 15kgs

Some tricep work to finish as i had the time and space.

Notes - A welcome rep PR benching but still way below what i was doing before i got ill, hopefully my mojo will return next cycle.

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Mar 04, 2012 9:06 am 
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Location: Manchester, UK
4/3/12

Deadlifts
2 x 5 x 70kgs
2 x 3 x 100kgs
3 x 120kgs
5 x 142.5kgs
3 x 162.5kgs
3 x 180kgs


1 x 195kgs

RDL's
3 x 10 x 80kgs

Core Circuit
2 Rounds of -
Pallof Press x 15 - Reverse Curls x 15 - Wide Stance Cable Thingys x 15 - Hand Over Hand Holds

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Mar 06, 2012 12:30 pm 
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Location: Manchester, UK
6/3/12

Incline Press
8 x bar
6 x 30kgs
5 x 40kgs
5 x 47.5kgs
3 x 55kgs
8 x 62.5kgs
Est 1RM - 78kgs

16 x 47.5kgs

Pullups - Ladders 30 sec
1-2-3-4-1-2-3-4-1-2 = 23 reps

Med Ball Pushups / Standing One Arm Cable Rows
11 / 10
10 / 10
10 / 10

Shoulder stuff to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Mar 08, 2012 4:19 pm 
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Location: Manchester, UK
8/3/12

Deload

Low Box Squats
2 x 12 x bar
2 x 5 x 60kgs
4 x 75kgs
3 x 85kgs
3 x 97.5kgs
3 x 110kgs

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
3 x 60kgs
3 x 70kgs
3 x 77.5kgs

A few incline treadmill sprints to finish. Lot's of sets of minimal pullups in-between all sets.

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Mar 12, 2012 11:31 am 
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Location: Manchester, UK
12/3/12

New Cycle

Low Box Squats
10 x bar
5 x 60kgs
4 x 75kgs
5 x 87.5kgs
5 x 102.5kgs
7 x 115kgs
Est 1RM - 138kgs

Good Mornings
3 x 10 x 85kgs

Bulgarian SS's
8 x bw
8 x 4kgs DB Overhead

Reverse Curls
15, 15, 10

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Mar 14, 2012 2:02 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1367
Location: Manchester, UK
14/3/12

Bench Press
2 x 10 x bar
2 x 5 x 40kgs
5 x 52.5kgs
5 x 62.5kgs
5 x 70kgs
10 x 80kgs
Est 1RM - 107kgs

8 x 72.5kgs

DB Rows (deadstops) / Bent Over Flyes *superset
10 x 32kgs / 12 x 4kgs
8 x 32kgs / 12 x 4kgs
8 x 32kgs / 12 x 4kgs
8 x 32kgs / 12 x 4kgs

One Arm DB Press
10 x 15kgs
8 x 17.5kgs
7 x 15kgs

Incline treadmill sprints to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Mar 16, 2012 5:41 pm 
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Location: Manchester, UK
16/3/12

Deadlifts
2 x 5 x 70kgs
2 x 3 x 100kgs
5 x 127.5kgs
5 x 145kgs
5 x 165kgs


1 x 182.5kgs
1 x 200kgs

RDL's
3 x 10 x 85kgs

Front Grip Reverse Barbell Lunges
2 x 8 x 50kgs

Windmills / Hand over Hands *superset
2 x 6 x 17.5kgs / 2 x 6

2 sets of Reverse Curls to finish

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Mar 18, 2012 12:22 pm 
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Location: Manchester, UK
18/3/12

Incline Press
2 x bar
5 x 30kgs
2 x 3 x 37.5kgs
5 x 45kgs
5 x 50kgs
10 x 57.5kgs
Equals my Rep PR for this weight, plenty left in the tank though.

10 x 50kgs

Pullups - ladders
1, 2, 3, 4, 1, 2, 3, 4, 1, 2

Med Ball Pushups / Standing One Arm Cable Rows *superset
3 x 11 / 3 x 12 x something

Some Incline Treadmill Sprints/Jogs to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Mar 19, 2012 5:44 pm 
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Location: Manchester, UK
19/3/12

Low Box Squats
2 x 10 x bar
2 x 5 x 70kgs
4 x 82.5kgs
3 x 95kgs
3 x 107.5kgs
5 x 122.5kgs
Est 1RM - 138kgs

10 x 102.5kgs

RDL's
5 x 10 x 85kgs

Bulgarian SS
2 x 10 x bw

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Mar 22, 2012 5:17 pm 
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Posts: 1367
Location: Manchester, UK
22/3/12

Bench Press
2 x 8 x bar
2 x 5 x 50kgs
4 x 60kgs
3 x 67.5kgs
3 x 75kgs
5 x 85kgs


10 x 72.5kgs

Pendlay Rows
3 x 10 x 50kgs
8 x 60kgs

DB Press
8 x 15kgs
8 x 17.5kgs
8 x 20kgs (switched to seated for this one)
8 x 15kgs

Bench sucked today, three reps short of my best for this weight. Chalk it down to a busy week, a lack of sleep and proper food.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Mar 23, 2012 2:09 pm 
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Location: Manchester, UK
23/3/12

Deadlifts
2 x 5 x 70kgs
4 x 100kgs
4 x 120kgs
3 x 137.5kgs
3 x 155kgs
3 x 175kgs


1 x 190kgs
1 x 200kgs

Good Mornings
10 x 85kgs
10 x 70kgs
10 x 70kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Apr 01, 2012 11:38 am 
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Location: Manchester, UK
1/4/12

Low Box Squats
2 x 10 x bar
5 x 60kgs
5 x 80kgs
5 x 100kgs
3 x 115kgs
1 x 127.5kgs


8 reps of Front Squats @ 60kgs

Incline Press
2 x 8 x bar
5 x 30kgs
4 x 40kgs
3 x 47.5kgs
3 x 55kgs
6 x 60kgs


25 Pullups of various grips to finish

Been struck down by another bug, hence the time off, this is what will happen if you do a weeks worth of workshops in primary schools. Disease ridden children everywhere. As a result training is a little 'skewif' as i want to finish this cycle as i'll have to take another 4 days off because the gym will be shut over Easter.

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Apr 03, 2012 7:55 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1367
Location: Manchester, UK
3/4/12

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
3 x 62.5kgs
5 x 72.5kgs
3 x 80kgs
3 x 90kgs


12 x 72.5kgs

Seated Cable Rows
5 x 10

Facepulls / Barbell Pushups *superset
3 x 12 / 3 sets

- Equals my rep PR for that weight benching. Not too bad considering the time off i've had due to illness, i also tried a wider grip that i normally would. Somethings still not quite right bench wise though, i'm hoping something magical might click over the next couple of cycles. We'll see.

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Apr 05, 2012 1:51 pm 
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Location: Manchester, UK
5/4/12

Deadlifts
2 x 5 x 70kgs
4 x 100kgs
3 x 120kgs
5 x 145kgs
3 x 165kgs
1 x 185kgs


15 x 140kgs

Good Mornings
3 x 10 x 70kgs

And that was that. Busy day, not eaten enough and the headrush after 1 rep @ 185 told me to shut it down. So instead i went for a rep PR at 140kgs, not deadlifted anything over 5 reps for a long time. I'll feel that tomorrow. :smile:

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Apr 07, 2012 10:11 am 
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Location: Manchester, UK
7/4/12

Incline Press
2 x 8 x 30kgs
6 x 35kgs
4 x 40kgs
5 x 50kgs
3 x 57.5kgs
8 x 65kgs
Est 1RM - 81kgs

15 x 50kgs

Pullups
30 reps - ladders of three - 30 sec rest with a various grips

Cable Pushdowns / Cable Curls *superset
3 sets of each to finish

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