Phil's Journal Comments.

[Jungledoc]

Phil--Congratulations on the DL. For a while there you and I were doing similarly on a number of lifts, but you're really pulling out there on the DL. Your hard work is paying off.

[Proper Knob]

Cheers Doc.

It's a surprising result really, as i've not really done any serious leg work since July due to a torn meniscus. I get the results of my MRI next week and the surgeon and i will discuss what needs to be done. So considering that i's a good lift. 180kgs/400lbs is the next target, which will be done by the New Year, unless of course i have to have an operation.

Phil.

[Proper Knob]

I've decided to follow the Wendler 531 program for a while on bench press and squats, so i'm using this space to write down my percentages. I'm going to be a little conservative on my squat 1RM and a little liberal with my bench 1RM.

Bench 1RM 90kgs
90% 1RM 81kgs

Wk 1 - 52.5kgs x 5 / 60kgs x 5 / 70kgs x 5+

Wk 2 - 57.5kgs x 3 / 65kgs x 3 / 72.5kgs x 3+

Wk 3 - 60kgs x 5 / 70kgs x 3 / 77.5kgs x 1+

Wk 4 - 32.5kgs x 5 / 40kgs x 5 / 50kgs x 5

Squat 1RM 115kgs
90% 1RM 103.5kgs

Wk 1 - 67.5kgs x 5 / 77.5kgs x 5 / 87.5kgs x 5+

Wk 2 - 72.5kgs x 3 / 82.5kgs x 3 / 92.5kgs x 3+

Wk 3 - 77.5kgs x 5 / 87.5kgs x 3 / 97.5kgs x 1+

Wk 4 - 42.5kgs x 5 / 52.5kgs x 5 / 62.5kgs x 5

[Jungledoc]

Whoo-eee! 180kg. I wasn't so impress until I converted it to pounds to help my colonial mind. That's crowding #400 awfully closely! Congratulations. I'll bet that felt really cool when it came up.

[pdellorto]

180kg is nice. That's more than 2x my bodyweight (about 88kg)!

[Proper Knob]

Cheers guys. It did feel good to get up, once i'd got past the head rush and could see again.

396lbs, just a smidgen away from what i would call a decent deadlift weight.

190kgs here i come.

[KPj]

Well done!

You should of sneaked the collars on to pass the 400lbs mark

KPj

[Proper Knob]

If i had the big chunky collars on it probably would have done it.

I'll lift 185kgs this Friday and that will be it anyhow.

[KPj]

Yeah, I noticed as well that you pulled 180 after squats. As they say - Fatigue masks fitness. Going in fresh you would have atleast 185... There's rarely any harm in saving yourself, though. Quite a lot of the time i'll do a 'heavy single' as opposed to a 1RM so, you leave that horrible looking, 'disc bulging' rep in the tank. I actually hardly every go for a true 1RM. Anyway - keep up the good work

KPj

[Proper Knob]

First cycle of 531 for bench press completed, apart from the deload.

Working 1RM was 81kgs.

12 x 70kgs (95.5kgs)
12 x 72.5kgs (99kgs)
8 x 77.5kgs (95.5kgs)

[Proper Knob]

First cycle of 531 for squats complete.

Working weight was 103.5kgs

87.5kgs x 12 (119.5kgs)
92.5kgs x 10 (120kgs)
97.5kgs x 6 (113kgs)

[Proper Knob]

Cycle 2 Bench & Squats

I'm going to add 5kgs to both lifts. I know it should only be 2.5kgs for bench but i really didn't know what my 1RM was and my guess was a little way off.

Bench 1RM 95kgs
90% 1RM 85.5kgs

Wk 1 - 55kgs x 5 / 65kgs x 5 / 72.5 x 5+

Wk 2 - 60kgs x 3 / 67.5kgs x 3 / 77.5kgs x 3+

Wk 3 - 65kgs x 5 / 72.5kgs x 3 / 82.5kgs x 1+

Wk 4 - 35kgs x 5 / 42.5kgs x 5 / 52.5kgs x 5

Squat 1RM 120kgs
90% 1RM 108kgs

Wk 1 - 70kgs x 5 / 80kgs x 5 / 92.5kgs x 5+

Wk 2 - 75kgs x 3 / 87.5kgs x 3 / 97.5kgs x 3+

Wk 3 - 81kgs x 5 / 92.5kgs x 3 / 102.5kgs x 1+

Wk 4 - 42.5kgs / 55kgs x 5 / 65kgs x 5

[Proper Knob]

28/12/09

Progress in 2009.

Squat 112.5kgs - 125kgs
Deadlift 150kgs - 190kgs
Bench Press - 72.5kgs - 95kgs
Barbell Press unknown - 55kgs
Pullups (wide pronated) 5 - 11
(supinated) 10 - 12
(narrow neutral) ? - 12

[Jungledoc]

Nice dead!

[pdellorto]

Nice dead!

Yeah, 192.5...sweet. Closing in on 200 kg!