Phil's Journal Comments.

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Proper Knob
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Re: Phil's Journal Comments.

Post by Proper Knob » Mon Oct 31, 2011 11:11 am

I'm on the case.
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Re: Phil's Journal Comments.

Post by robertscott » Mon Oct 31, 2011 11:16 am

Phil mate, what's with these womanly weights you've been using? Whatever happened to heavy benching?

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Re: Phil's Journal Comments.

Post by Proper Knob » Mon Oct 31, 2011 3:21 pm

It's my little foray into the world of linear periodisation Bob based on the Elitefts e-book, a Matt Kroc article and Prilephins table. In our bench race i thought it would be a little more interesting if i took a different path.

So the plan till the end of the year is thus -

4 x 6 x 75% (which i did today)
4 x 5 x 80%
3 x 4 x 85%
Deload
3 x 5 x 85%
3 x 3 x 90%
3 x 2 x 95%
Deload

Followed by a 110kgs bench press, or thereabouts.
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Re: Phil's Journal Comments.

Post by robertscott » Mon Oct 31, 2011 3:49 pm

that's a good idea, we can compare results between the 2 different programs.

Could also potentially swap over after xmas and test again, but I'm getting ahead of myself now

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Re: Phil's Journal Comments.

Post by Proper Knob » Mon Oct 31, 2011 4:51 pm

Here's the full 16 week Matt Kroc program -

16 Week Weekly Weight Progression
Week 1: 5x10x60% (5 sets of 10 reps @ 60%)
Week 2: 5x8x65%
Week 3: 5x5x70%
Week 4: 5x3x75%
Week 5: 5x10x60%
Week 6: 5x8x70%
Week 7: 5x5x75%
Week 8: 5x3x80%
Week 9: 5x10x60%
Week 10: 4x8x75%
Week 11: 4x5x80%
Week 12: 4x3x85%
Week 13: 5x10x60%
Week 14: 3x8x80%
Week 15: 3x5x85%
Week 16: 3x3x90%
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Re: Phil's Journal Comments.

Post by Proper Knob » Thu Nov 24, 2011 12:29 pm

% of Max Volume of Reps
Reps Per Set Low Medium High
50-55 3 to 6 12 to 18 18 to 24 24 to 30
55-65 3 to 6 12 to 18 18 to 24 24 to 30
60-65 3 to 6 10 to 18 18 to 24 24 to 30
65-70 3 to 5 8 to 15 15 to 20 20 to 24
70-75 3 to 5 7 to 15 15 to 20 20 to 24
75-80 2 to 4 6 to 12 12 to 18 18 to 21
80-85 2 to 4 5 to 10 10 to 15 15 to 18
85-90 2 to 3 3 to 7 8 to 12 12 to 15
90+ 1 to 2 1 to 4 4 to 7 8 to 10
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Re: Phil's Journal Comments.

Post by robertscott » Thu Nov 24, 2011 6:23 pm

how goes the benching Phil? Only a month or so left 'til zero hour.

I'm wheeling out my secret weapon - a training session with KPJ - in a couple of weeks. Jealous much?

Also, out of curiosity, what's your height/weight/age/years training etc?

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Re: Phil's Journal Comments.

Post by Proper Knob » Fri Nov 25, 2011 5:02 am

My bench is going nowhere at the moment Bob, i haven't done any pressing for two weeks. I noticed a little pain in my right elbow a few weeks ago whilst doing pullups, nothing too bad but enough to keep an eye on it. Anyhow, the pain got steadily worse to the point where on my last upper-body session i did one pullup before i stopped. It wasn't happening. So i stopped training anything that flexed my elbow a took a week off and got my girlfriend to have a look at it, one of the joys of having a girlfriend who is a physiotherapist. It seems i was aggravating a nerve in my elbow, which was the same elbow i fractured a few years ago when i fell off my bike. On her advice i took another week off anything that flexed my elbow and it seems to have done the trick, it's back to full health yet but it's not too far away. Benching will begin on Sunday.

As for me, i'm on the cusp of 33 years (next Feb), i'm 6' 2" and a colossal 90kgs i think. I'm not sure i haven't weighed myself in a long time it's not something i'm concerned with. I started training properly in April/May time of 2008.
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Re: Phil's Journal Comments.

Post by robertscott » Fri Nov 25, 2011 7:42 am

that's a nightmare about the elbow, I hope it gets better soon. Don't force it now! I know you have your heart set on out-benching me but if we have to extend the challenge by a month or so it wouldn't be the end of the world. get some high rep band work in in the meantime.

6' 2" and 90k isn't small, I myself weigh a super buff 82k at 5' 11". I guess neither of us'll be stepping on stage at the Mr Olympia anytime soon. I actually only ever weigh myself when I go back to where my parents stay up in the highlands. I don't own a scale. That way there's always a few months between weighings. I think if I had a scale I'd obsess over it all the time.

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Re: Phil's Journal Comments.

Post by robertscott » Mon Dec 05, 2011 12:12 pm

97.5k is getting close Phil, my shoulder's still giving me gyp so I don't know if 110 is going to happen. Depends how it feels when I train it tonight...

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Re: Phil's Journal Comments.

Post by Proper Knob » Mon Dec 05, 2011 1:03 pm

robertscott wrote:97.5k is getting close Phil, my shoulder's still giving me gyp so I don't know if 110 is going to happen. Depends how it feels when I train it tonight...
Close, but no cigar yet. If i can get 105kgs by the end of the year i'll be chuffed, if that happens i'll set a target of 110kgs by the end of Feb i think.
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Re: Phil's Journal Comments.

Post by robertscott » Mon Dec 05, 2011 5:48 pm

yeah I've plugged the last few top sets I've done into the 1RM calculator on this site and it consistently comes to 105. I really wanted 110 by the end of the year but I think I'm going to have to be conservative. You never know though...

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Re: Phil's Journal Comments.

Post by Proper Knob » Mon Jan 02, 2012 5:26 am

New Year, new plan. An old plan really, 5/3/1.

So the new template will look like this for a while.

Box Squats 5/3/1
Step-ups
Ball Leg Curls
Rollouts

Dynamic Box Squats
Deadlifts 5/3/1
Good Mornings
Pallof Variation

Bench 5/3/1
DB Rows / Pull-Aparts (superset)
CGBP
Rotator Cuff

Incline Press 5/3/1
Pullups
Med Ball Pushups
Facepulls

One slight tweak i'm going to make is the addition of another max set on the main lift at 75% after each AMRAP set just to get a little more volume in for a cycle or two. So week one will look like -

5 x 65%
5 x 75%
5 x 85%+
5 x 75%+

This will be for every lift except deadlifts. For that i'm going the other way and performing a couple of heavier singles after the main work set. I'll see how this goes and make any alterations on the way.
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Re: Phil's Journal Comments.

Post by robertscott » Mon Jan 02, 2012 9:54 am

you lost the Battle of the Benches Phil. Now you owe me money

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Re: Phil's Journal Comments.

Post by Proper Knob » Tue Jan 03, 2012 3:44 am

I'll take you down this year Robert.
What if the Hokey Cokey really IS what it's all about?

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