## Phil's Journal.

**Moderators:** Ironman, Jungledoc, ianjay, stuward

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

23/11/09

Squats (wide stance)

12 x bar

12 x 60kgs

10 x 70kgs

8 x 80kgs

Deadlift

12 x 70kgs

8 x 110kgs

12 x 130kgs

8 x 140kgs

5 x 150kgs *

3 x 160kgs*

* Done as sinlges. Lift, lower, walk round the bench, then 'dip, grip and rip'.

Kneeling Rollouts

12

Incline Russian Twists

7 x 5kgs es

Saxon Bends

8 x 5kgs es

Plank with 5kgs on my back till i started shaking.

Squats (wide stance)

12 x bar

12 x 60kgs

10 x 70kgs

8 x 80kgs

Deadlift

12 x 70kgs

8 x 110kgs

12 x 130kgs

8 x 140kgs

5 x 150kgs *

3 x 160kgs*

* Done as sinlges. Lift, lower, walk round the bench, then 'dip, grip and rip'.

Kneeling Rollouts

12

Incline Russian Twists

7 x 5kgs es

Saxon Bends

8 x 5kgs es

Plank with 5kgs on my back till i started shaking.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

30/11/09

Bench Press

12 x bar

5 x 52.5kgs

5 x 60kgs

12 x 70kgs

5 x 10 x 40kgs

Pullups (wide pronated)

5,5,2,5,5,5,5,3

Bent Over Shrugs

12 x bar

3 x 10 x 40kgs

Prone T's, Y's, W's 1 set each

12 x 1.5kgs

First session on the 531 program for bench. Went for 10 x 5 on the pullups alla Poliquin, didn't quite have the gas after being ill for the last week. It'll come though.

Bench Press

12 x bar

5 x 52.5kgs

5 x 60kgs

12 x 70kgs

5 x 10 x 40kgs

Pullups (wide pronated)

5,5,2,5,5,5,5,3

Bent Over Shrugs

12 x bar

3 x 10 x 40kgs

Prone T's, Y's, W's 1 set each

12 x 1.5kgs

First session on the 531 program for bench. Went for 10 x 5 on the pullups alla Poliquin, didn't quite have the gas after being ill for the last week. It'll come though.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

1/12/09

Squats

12 x bar

7 x 60kgs

5 x 67.5kgs

5 x 77.5kgs

12 x 87.5kgs

5 x 10 x 52.5kgs

Deceptively more brutal than it looks, i was pretty goosed at the end. Was going to fit in some Bulgarian SS and some core work but after taking a week off due to illness, decided it was probably best to leave them out. Looks like i'm finally learning.

Squats

12 x bar

7 x 60kgs

5 x 67.5kgs

5 x 77.5kgs

12 x 87.5kgs

5 x 10 x 52.5kgs

Deceptively more brutal than it looks, i was pretty goosed at the end. Was going to fit in some Bulgarian SS and some core work but after taking a week off due to illness, decided it was probably best to leave them out. Looks like i'm finally learning.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

3/12/09

DB Press

10 x 10kgs

8 x 15kgs

8 x 20kgs

4 x 22.5kgs

4 x 22.5kgs

BB Press

10 x 40kgs

7 x 45kgs

DB Row

15 x 22.5kgs

10 x 27.5kgs

7 x 32.5kgs

5 x 35kgs

DB Snatch

8 x 20kgs

5 x 25kgs

Chinups

8 x supinated

7 x mixed

7 x mixed (5 were solid, the last two were singles)

Seated Neck Pulls

15 x 30kgs

12 x 35kgs

12 x 35kgs

Band Pushups

10, 10, 6

DB Press

10 x 10kgs

8 x 15kgs

8 x 20kgs

4 x 22.5kgs

4 x 22.5kgs

BB Press

10 x 40kgs

7 x 45kgs

DB Row

15 x 22.5kgs

10 x 27.5kgs

7 x 32.5kgs

5 x 35kgs

DB Snatch

8 x 20kgs

5 x 25kgs

Chinups

8 x supinated

7 x mixed

7 x mixed (5 were solid, the last two were singles)

Seated Neck Pulls

15 x 30kgs

12 x 35kgs

12 x 35kgs

Band Pushups

10, 10, 6

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

04/12/09

A set of step ups with 20kg DB to warm up.

Squats

12 x bar

10 x 60kgs

8 x 70kgs

6 x 80kgs

4 x 90kgs

2 x 100kgs

Deadlifts

10 x 70kgs

8 x 110kgs

6 x 130kgs ?

6 x 150kgs

4 x 160kgs

2 x 170kgs

1 x 180kgs

Chuffed with the 180kgs, i was going to do it just before Xmas but went for it tonight. 190kgs is the new revised target.

Kneeling Rollouts

15

Incline Russian Twists

8 e.s. 5kgs

Side bends

12 e.s 20kgs

Windmills

8 x 15kgs

A set of step ups with 20kg DB to warm up.

Squats

12 x bar

10 x 60kgs

8 x 70kgs

6 x 80kgs

4 x 90kgs

2 x 100kgs

Deadlifts

10 x 70kgs

8 x 110kgs

6 x 130kgs ?

6 x 150kgs

4 x 160kgs

2 x 170kgs

1 x 180kgs

Chuffed with the 180kgs, i was going to do it just before Xmas but went for it tonight. 190kgs is the new revised target.

Kneeling Rollouts

15

Incline Russian Twists

8 e.s. 5kgs

Side bends

12 e.s 20kgs

Windmills

8 x 15kgs

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

7/12/09

Bench

12 x bar

8 x 50kgs

3 x 57.5kgs

3 x 65kgs

12 x 72.5kgs

5 x 10 x 40kgs

Pullups (wide pronated)

5,5,5,5,5,5,5,5,5,3

Two missed on the last set. Gutted.

Bent Over Shrugs

15 x bar

3 x 12 x 40kgs

Prone Y's 12 x 1.25kgs

Prone T's 12 x 2.5kgs

Some forearm work, but nothing of any note to write down

Bench

12 x bar

8 x 50kgs

3 x 57.5kgs

3 x 65kgs

12 x 72.5kgs

5 x 10 x 40kgs

Pullups (wide pronated)

5,5,5,5,5,5,5,5,5,3

Two missed on the last set. Gutted.

Bent Over Shrugs

15 x bar

3 x 12 x 40kgs

Prone Y's 12 x 1.25kgs

Prone T's 12 x 2.5kgs

Some forearm work, but nothing of any note to write down

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

10/12/09

DB Press

12 x 10kgs

8 x 15kgs

6 x 20kgs

5 x 22.5kgs

4 x 22.5kgs

4 x 22.5kgs

BB Press

3 x 45kgs

3 x 50kgs

1 x 55kgs

DB Row

8 x 25kgs

6 x 30kgs

7 x 35kgs

3 x 40kgs

3 x 40kgs

Chinups (narrow neutral)

10

7

4

Equalled my PR after all the DB Rows. Just before the holidays i'm going to make chinups/pullups my priority to set some new PR's.

Seated Neck Pulls

12 x 35kgs

12 x 37.5kgs

12 x 40kgs

Pushups

20,12

DB Press

12 x 10kgs

8 x 15kgs

6 x 20kgs

5 x 22.5kgs

4 x 22.5kgs

4 x 22.5kgs

BB Press

3 x 45kgs

3 x 50kgs

1 x 55kgs

DB Row

8 x 25kgs

6 x 30kgs

7 x 35kgs

3 x 40kgs

3 x 40kgs

Chinups (narrow neutral)

10

7

4

Equalled my PR after all the DB Rows. Just before the holidays i'm going to make chinups/pullups my priority to set some new PR's.

Seated Neck Pulls

12 x 35kgs

12 x 37.5kgs

12 x 40kgs

Pushups

20,12

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

11/12/09

Squats

12 x bar

10 x 60kgs

6 x 80kgs

3 x 100kgs

1 x 105kgs

Deadlifts

10 x 75kgs

6 x 115kgs

5 x 135kgs

3 x 155kgs

1 x 165kgs

1 x 175kgs

1 x 185kgs

1 x 190kgs

It's another PR, 10kgs on last week. Got it on video also, i'll get round to posting it sometime. Felt good. Didn't get time to do any thing else, to chuffed to care.

Squats

12 x bar

10 x 60kgs

6 x 80kgs

3 x 100kgs

1 x 105kgs

Deadlifts

10 x 75kgs

6 x 115kgs

5 x 135kgs

3 x 155kgs

1 x 165kgs

1 x 175kgs

1 x 185kgs

1 x 190kgs

It's another PR, 10kgs on last week. Got it on video also, i'll get round to posting it sometime. Felt good. Didn't get time to do any thing else, to chuffed to care.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

14/12/09

Bench

12 x bar

8 x 50kgs

5 x 60kgs

3 x 70kgs

8 x 77.5kgs

1 x 85kgs

1 x 90kgs

1 x 95kgs

5 x 10 x 40kgs

Pullups (wide pronated)

5,5,5,5,5,5,5,5,5,4

Bent Over Shrugs

12 x bar

3 x 10 x 42.5kgs

Prone T's

3 x 10 x 2.5kgs

Reverse Curls

16 x bar

16 x 5kgs

16 x 10kgs (don't know what the bar weighs?!)

Deviated from the 531 plan today on bench. Did what i had to do, but put in a few singles to see where my bench is, and it's 12.5kgs up on what i've ever benched before. Ridiculous!! It turns out i can bench more than i thought i could, so i'll have to readjust the next cycle accordingly.

One missed on my pullups, gutted.

Bench

12 x bar

8 x 50kgs

5 x 60kgs

3 x 70kgs

8 x 77.5kgs

1 x 85kgs

1 x 90kgs

1 x 95kgs

5 x 10 x 40kgs

Pullups (wide pronated)

5,5,5,5,5,5,5,5,5,4

Bent Over Shrugs

12 x bar

3 x 10 x 42.5kgs

Prone T's

3 x 10 x 2.5kgs

Reverse Curls

16 x bar

16 x 5kgs

16 x 10kgs (don't know what the bar weighs?!)

Deviated from the 531 plan today on bench. Did what i had to do, but put in a few singles to see where my bench is, and it's 12.5kgs up on what i've ever benched before. Ridiculous!! It turns out i can bench more than i thought i could, so i'll have to readjust the next cycle accordingly.

One missed on my pullups, gutted.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

16/12/09

Squats

8 x 60kgs

5 x 77.5kgs

3 x 87.5kgs

6 x 97.5kgs

1 x 110kgs

1 x 115kgs

5 x 10 x 52.5kgs

Bulgarian SS

10 x 17.5kgs

8 x 20kgs

7 x 22.5kgs

Pull Throughs

12 x 50kgs

12 x 60kgs

Leg Curls

10 x 63kgs

8 x 63kgs

Deviated slightly from the 531 template again. Just put in a couple of sets of heavy singles, no PR's but good to put some heavy force through my knee.

Squats

8 x 60kgs

5 x 77.5kgs

3 x 87.5kgs

6 x 97.5kgs

1 x 110kgs

1 x 115kgs

5 x 10 x 52.5kgs

Bulgarian SS

10 x 17.5kgs

8 x 20kgs

7 x 22.5kgs

Pull Throughs

12 x 50kgs

12 x 60kgs

Leg Curls

10 x 63kgs

8 x 63kgs

Deviated slightly from the 531 template again. Just put in a couple of sets of heavy singles, no PR's but good to put some heavy force through my knee.