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 Post subject: Re: Phil's Journal.
PostPosted: Thu Sep 05, 2013 10:53 am 
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Joined: Sun Aug 31, 2008 4:46 am
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Location: Manchester, UK
2/9/13

Front Squats
5 x 67.5kgs
5 x 77.5kgs
8 x 90kgs


Paused Back Squats
4 x 3 x 100kgs

Roman Chair/RDL'S *superset
3 x 15 x bw/3 x 10 x 80kgs

Quick set of 20 on the adductor machine to finish.

New job this week means less sleep and more cycling which is probably why the numbers on my squat weren't so great. I'd already cycled around 10miles before I started squatting today. It'll take a little time for my body to adjust to the new schedule.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Sep 06, 2013 8:45 am 
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Location: Manchester, UK
6/9/13

Press
5 x 35kgs
5 x 42.5kgs
8 x 47.5kgs


12 x 37.5kgs

Seated DB Press
3 x 10

Seated Cable Row
4 x 8-10 double drop set on last

Lateral Raises / Internal Rotators *superset
3 x 10 x 6kgs / 3 x reps

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Last edited by Proper Knob on Sun Sep 22, 2013 9:49 am, edited 1 time in total.

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Sep 08, 2013 10:11 am 
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Joined: Sun Aug 31, 2008 4:46 am
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Location: Manchester, UK
8/9/13

Deadlifts
2 x 205kgs

Deficit Deadlifts
3 x 5 x 160kgs

Back Raises/Adductor Machine/Glute Bridge Walks *triset
3 x 15 x bw / 2 sets / 2 x 20 x bw

Decent session. My gym shuts at 1pm at the weekend, and I've never been a very good early deadlifter. I always do better late afternoon and later. As a result I wasn't going to hit what I wanted, so a new 2RM was a good result, although the second rep sure was ugly, but it counts. Knocked back the intensity on the deficits and went for a tad more volume trying to really dial in my technique. For some reason I always seem to feel the deficit deads in my legs much more than when I deadlift normally. One more heavy session and the I'll switch to 5/3/1 for deads as well next cycle.

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Sep 09, 2013 3:14 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
9/9/13

Incline Press
5 x 55kgs
3 x 62.5kgs
5 x 67.5kgs


17 x 50kgs

Pullups/Push-ups *superset
10 x bw / 12 x bw
7 x bw / 8 x bw
4 x bw / 6 x bw

Facepulls
3 x 15

Internal Rotators to finish.

Pull-up - push-up superset was performed with only a few breaths rest between the two and then 2mins between sets.

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Last edited by Proper Knob on Thu Sep 12, 2013 11:02 am, edited 1 time in total.

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Sep 12, 2013 10:59 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
11/9/13

Front Squats

5 x 77.5kgs
3 x 90kgs
6 x 100kgs


Paused Back Squats
4 x 3 x 100kgs

RDL's/Roman Chair *superset
8 x 80kgs/3 x 15

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Sep 12, 2013 2:22 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
12/9/13

Press
5 x 42.5kgs
3 x 47.5kgs
6 x 52.5kgs


17 x 37.5kgs

Seated DB Press
3 x 10

Seated Cable Rows
4 x 8-12

Lateral Raises/Straight Bar Curls *superset
3 x 10 x 7kgs / 3 sets

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Sep 15, 2013 7:18 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
14/9/13

Deadlifts
5 x 182.5kgs rep PR

SB Goodmornings/Glute Bridge *superset
2 x 10 x 60kgs / 2 x 20 x bw

20 reps on adductor machine to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Sep 21, 2013 3:01 am 
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Joined: Sun Aug 31, 2008 4:46 am
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Location: Manchester, UK
20/9/13

New Cycle

Incline Press
3 x 52.5kgs
3 x 60kgs
6 x 67.5kgs


15 x 52.5kgs

Seated DB Press/DB Rows *superset
4 x 8/4 x 10

Lat Pulldowns and Straight Arm Pulldowns to finish

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Sep 24, 2013 10:41 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
23/9/13

Front Squats
3 x 75kgs
3 x 85kgs
7 x 97.5kgs


10 x 75kgs

Back Squats - Paused
4 x 3 x 102.5kgs

Back Raises / Stir the Pot *superset
15,15,11 all bw/3 sets

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Sep 25, 2013 4:55 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
25/9/13

Press
3 x 40kgs
3 x 45kgs
7 x 52.5kgs
Equals rep PR

14 x 40kgs Equals rep PR

Incline DB Press/Chin-ups *superset
8 x 22kgs/8 x bw
8 x 22kgs/6 x 5kgs
8 x 22kgs/4 x 10kgs
10 x 22kgs/8 x bw

Facepulls
3 x 12

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Sep 27, 2013 5:08 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
27/9/13

Deadlifts
3 x 137.5kgs
3 x 155kgs
8 x 175kgs


8 x 155kgs - Deficit pull

Hip Thrust
3 x 10 x 90kgs

Adductor Machine/Kneeling Rollouts *superset
3 sets/3 x 8

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Sep 30, 2013 5:22 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
30/9/13

Incline Press
5 x 50kgs
5 x 57.5kgs
7 x 65kgs


12 x 52.5kgs

Seated DB Press/DB Rows *superset
4 x 6-8/4 x 10

2 sets of Single Arm Pulldowns to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Oct 05, 2013 8:19 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
5/10/13

Front Squats
5 x 70kgs
5 x 80kgs
10 x 92.5kgs


10 x 75kgs

Paused Back Squats
4 x 3 x 102.5kgs

Back Raises/Core work *superset
3 x 15 x bw / 3 sets

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Oct 07, 2013 12:36 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
7/10/13

Press
5 x 37.5kgs
5 x 42.5kgs
6 x 50kgs


12 x 40kgs

Pull-ups
30 x bw assorted grips

That was it. Busy with work so had to get a quick session in due to lack of time.

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What if the Hokey Cokey really IS what it's all about?


Last edited by Proper Knob on Fri Oct 11, 2013 4:51 pm, edited 1 time in total.

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Oct 09, 2013 4:49 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1444
Location: Manchester, UK
9/10/13

Deadlifts
5 x 127.5kgs
5 x 147.5kgs
10 x 165kgs


10 x 147.5kgs - deficit

Hip Thrust
3 x 8 x 100kgs

Adductor Machine / Pallof Press *superset
3 sets / 3 sets

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