Phil's Journal Comments.

Proper Knob · Post by **Proper Knob** » Sat Jan 16, 2010 5:10 am

Thanks guys.

I have all these lifts on video, i should post them somewhere soon.

I had a crack at 200kg, but my mind started playing tricks on me and i failed to pull it off the floor.

Soon it will be done.

Post by **Jungledoc** » Sat Jan 16, 2010 8:55 pm

I'm convinced that DL is the most psyche-dependent of all the lifts. Attitude, focus, positive thinking, etc., etc. all have a big effect on it. I find that I DL better when I'm alone than when there is anyone else at all in the weight room at the same time. I have the luxury of lifting in a small private weight room where I can often be alone.

Last week someone else was there, someone who naver DLs. I had the bar loaded up for my top work set, and he commented something like, "that's sure a lot of weight." I immediately started thinking, "what does he mean by that?--it's a lot of weight, you are stupid for trying to lift so much, or it's a lot of weight, I'm really impressed, or you're a wimp and you'll never get it up"--etc., etc. Well, it wasn't really a maximal attempt, and I got a few reps, but they felt shaky and I didn't get as many reps as I'd hoped for. This week I lifted alone, and got what is a recent best, and felt great doing it.

Proper Knob · Post by **Proper Knob** » Wed Feb 03, 2010 11:02 am

2nd cycle of 5/3/1 for squats completed.

Working weight was 108kgs

92.5kgs x 5 (Did what was needed)
97.5kgs x 10 (130kgs)
102.5kgs x 10 (137kgs)

Proper Knob · Post by **Proper Knob** » Wed Feb 03, 2010 11:03 am

2nd cycle 5/3/1 Bench Press

Working weight 85.5kgs

72.5kgs x 14 (103kgs)
77.5kgs x 10 (96kgs)
82.5kgs x 8 (102kgs)

Proper Knob · Post by **Proper Knob** » Wed Feb 03, 2010 11:18 am

Cycle 3 Bench & Squats

Bench 1RM 100kgs
90% 1RM 90kgs

Wk 1 - 57.5kgs x 5 / 67.5kgs x 5 / 77.5kgs x 5+

Wk 2 - 62.5kgs x 3 / 72.5kgs x 3 / 80kgs x 3+

Wk 3 - 67.5kgs x 5 / 77.5kgs x 3 / 85kgs x 1+

Wk 4 - 35kgs x 5 / 45kgs x 5 / 55kgs x 5

Squat 1RM 130kgs
90% 1RM 117kgs

Wk 1 - 75kgs x 5 / 87.5kgs x 5 / 100kgs x 5+

Wk 2 - 82.5kgs x 3 / 92.5kgs x 3 / 105kgs x 3+

Wk 3 - 87.5kgs x 5 / 100kgs x 3 / 110kgs x 1+

Wk 4 - 47.5kgs x 5 / 57.5kgskgs x 5 / 70kgs x 5

Proper Knob · Post by **Proper Knob** » Sat Mar 13, 2010 6:48 am

3rd Cycle 5/3/1 Bench Press

77.5kgs x 9 (100kgs)
80kgs x 10 (107kgs)
82.5kgs* x 7 (99kgs)

*Put the wrong weight on the bar, should've been 85kgs.

Proper Knob · Post by **Proper Knob** » Sat Mar 13, 2010 6:53 am

3rd Cycle 5/3/1 Squats

100kgs x 14 (147kgs)
105kgs x 3 (na)
110kgs x 8 (137kgs)

Proper Knob · Post by **Proper Knob** » Sat Mar 13, 2010 7:11 am

4th Cycle 5/3/1 Bench & Squats

Bench 1RM 102.5kgs
90% 1RM 92.25kgs

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

Wk 2 - 65kgs x 3 / 72.5kgs x 3 / 82.5kgs x 3+

Wk 3 - 70kgs x 5 / 77.5kgs x 3 /87.5 kgs x 1+

Wk 4 - 37.5kgs x 5 / 47.5kgs x 5 / 57.5kgs x 5

Squat 1RM 135kgs
90% 1RM 121.5kgs

Wk 1 - 80kgs x 5 / 90kgs x 5 / 102.5kgs x 5+

Wk 2 - 85kgs x 3 / 97.5kgs x 3 / 110kgs x 3+

Wk 3 - 90kgs x 5 / 102.5kgs x 3 / 115kgs x 1+

Wk 4 - 47.5kgs x 5 / 60kgs x 5 / 72.5kgs x 5

Proper Knob · Post by **Proper Knob** » Tue Apr 06, 2010 8:17 am

4th Cycle 5/3/1 Bench Press

77.5kgs x 11 (107kgs)
82.5kgs x 10 (110kgs)
87.5kgs x 1 (na)

Proper Knob · Post by **Proper Knob** » Tue Apr 06, 2010 8:20 am

4th Cycle 5/3/1 Squats

102.5kgs x 12 (146kgs)
110kgs x 3 (na)
115kgs x 1 (na)

Proper Knob · Post by **Proper Knob** » Tue Apr 06, 2010 8:35 am

Four cycles complete of 5/3/1 on Bench Press and Squats and i am very happy with the results so far.

Bench Press 1RM - 102.5kgs, which is an improvement of nearly 15kgs in a six months.

Squats 1RM - 130kgs, which is an improvement of 5kgs, but i've been more focussed on my deadlift on which i've improved 25kgs since the middle of January.

I'm moving soon so my gym time will be limited, i've got one full week next week but after that it will be pretty sketchy. So in reality i'm not going to get any regular gym time for probably 6 weeks. It will be interesting to see how much strength i lose in that time, if any.

Proper Knob · Post by **Proper Knob** » Sat Jun 05, 2010 5:10 am

Moved and back in the gym.

Changed from a countryside gym with a weights room that only me and one other guy used after 9pm, to joining an inner city gym. Bit of a change. But a lot more equipment.

Gonna rest a couple of cycles on 531, and add a few different exercises as i now have more equipment to use.

Proper Knob · Post by **Proper Knob** » Tue Jun 29, 2010 1:22 pm

Spent a bit of time going through my journal and working out my rep max's for Bench, Press, Deadlift and Squat.

Bench
60 - 20
62.5 - 13
65 - 16
67.5 - 11
70 - 12
72.5 - 14
75 - 12
77.5 - 12
80 - 10
82.5 - 9
85 - 10
87.5 - 7
90 - 7
92.5 - 5
95 - 4
97.5 - 3
100 - 3

Paused Bench
60 - 20
62.5 - 13
65 - 13
67.5 - 12
70 - 12
72.5 - 12
75 - 10
77.5 - 10
80 - 11
82.5 - 10
85 - 12
87.5 - 8
90 - 9
92.5 - 8
95 - 6
97.5 - 5
100 - 5
102.5 - 4
105 - 2
107.5 - 1
110 - 1
112.5 - 1

Press
37.5 - 17
40 - 15
42.5 - 13
45 - 10
47.5 - 10
50 - 10
52.5 - 7
55 - 7
57.5 - 5
60 - 4
62.5 - 1

Paused Incline
42.5 - 16
45 - 18
47.5 - 15
50 - 15
52.5 - 15
55 - 13
57.5 - 12
60 - 13
62.5 - 10
65 - 11
67.5 - 9
70 - 9
72.5 - 8
75 - 6
77.5 - 3
80 - 1
85 - 1
Incline Press
47.5 - 16
50 - 17
52.5 - 15
55 - 14
57.5 - 10
60 - 11
62.5 - 14
65 - 11
67.5 - 10
70 - 8
72.5 - 5
75 -1

Deadlift
140 - 15
142.5 - /15 - straps
145 - 12
150 - 10
152.5 - 12 - straps
155 - 9/15 - straps
160 - 10/12 - straps
162.5 - 10
165 - 10/10 - straps
167.5 - 9
170 - 8/10 - straps
172.5 - 6
175 - 8/10 - straps
177.5 - 7/10 - straps
180 - 7/10 - straps
182.5 - 5/7 - straps
185 - 5/10 - straps
187.5 - /9 straps
190 - 4/6 - straps
192.5 - /8 - straps
195 - 1/6 - straps
197.5 - /7 - straps
200 - 5
202.5 - /5 - straps
205 - 2/5 - straps
207.5 - 1
210 - 3/5 - straps
212.5 - 1
215 - 4
220 - 2
225 - 1
227.5 - 1
230 - 1
235 - 1

Sumo Deadlifts
137.5 - 12
140 - 10
145 - 10
150 - 10
155 - 6
160 - 7
165 - 5
167.5 - 5
170 - 3
172.5 - 5
175 - 1
177.5 - 3
180 - 2
182.5 - 3
185 - 1
190- 1
195 - 1
200 - 1

Squats
100 - 22
102.5 - 13
105 - 20
107.5 - 20
110 - 15
112.5 - 13
115 - 10
117.5 - 12
120 - 12
122.5 - 12
125 - 11
127.5 - 10
130 - 10
132.5 - 11
135 - 10
137.5 - 5
140 - 10
142.5 - 7
145 - 10
147.5 - 7
150 - 2
152.5 - 5
155 - 1
157.5 - 2
160 - 3
165 - 1
170 - 1
175 - 1

Low Box Squats
95 - 10
97.5 - 10
102.5 - 10
110 - 7
112.5 - 7
115 - 7
117.5 - 6
120 -5
122.5 - 5
125 -3
130 - 1
132.5 - 1

Front Squats
70 - 15
75 - 10
77.5 - 10
80 - 10
90 - 12
92.5 - 11
95 - 8
97.5 - 7
100 - 8
102.5 - 6
105 - 3
107.5 - 3
110 - 3
120 - 1

Pulls
Chinups - 15
Narrow Neutral - 13
Wide Neutral - 12
Wide Pronated - 12

Proper Knob · Post by **Proper Knob** » Tue Dec 28, 2010 6:42 am

It's that time of year. The progress check.

Squat - 125kgs - 140kgs (3 reps)
Deadlift - 190kgs - 205kgs
Bench - 95kgs - 102.5kgs
Press - 55kgs - 60kgs

Pullups (wide pronated) - 11 - 12
(wide neutral) - 12
(narrow neutral) - 12
Chinups - 12 - 13

Velcropop · Post by **Velcropop** » Wed Jan 12, 2011 6:59 pm

re: Half Kneeling Cable Anti-Rotation Press

How do you find these? Do you do 12 each side x 2?

I'm thinking of adding them to my workout (per the Gentilcore write-up).