## Phil's Journal.

**Moderators:** Jungledoc, Ironman, stuward

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

### Re: Phil's Journal.

25/11/11

Pause Bench

2 x 8 x bar

3 x 3 x 50kgs

3 x 60kgs

4 x 3 x 70kgs

Triset - DB Rows (deadstops), Rear Delt Flyes, Bent Arm Laterals

3 x 3 x 8 x 30kgs / 3 x 8 x 4kgs / 3 x 8 x 4kgs

Incline Close Grip

10 x bar

3 x 8 x 40kgs

Some skullcrushers with just the bar and band pull-aparts to finish.

- Wasn't going to go tonight but i was home alone bored and wanted to see how my elbow would be before i get to the gym properly on Sunday. The elbow stood up well.

Pause Bench

2 x 8 x bar

3 x 3 x 50kgs

3 x 60kgs

4 x 3 x 70kgs

Triset - DB Rows (deadstops), Rear Delt Flyes, Bent Arm Laterals

3 x 3 x 8 x 30kgs / 3 x 8 x 4kgs / 3 x 8 x 4kgs

Incline Close Grip

10 x bar

3 x 8 x 40kgs

Some skullcrushers with just the bar and band pull-aparts to finish.

- Wasn't going to go tonight but i was home alone bored and wanted to see how my elbow would be before i get to the gym properly on Sunday. The elbow stood up well.

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

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

### Re: Phil's Journal.

27/11/11

Max Effort Upper

Pause Bench

8 x bar

5 x 40kgs

5 x 50kgs

5 x 60kgs

4 x 3 x 72.5kgs

Switch to normal

1 x 80kgs

1 x 90kgs

1 x 95kgs

DB Rows (deadstops) / Incline Rear Delt Flyes *superset

3 x 8 x 30kgs / 3 x 8 x 6kgs

Close Grip Incline

3 x 8 x 40kgs

Facepulls to finish

Max Effort Upper

Pause Bench

8 x bar

5 x 40kgs

5 x 50kgs

5 x 60kgs

4 x 3 x 72.5kgs

Switch to normal

1 x 80kgs

1 x 90kgs

1 x 95kgs

DB Rows (deadstops) / Incline Rear Delt Flyes *superset

3 x 8 x 30kgs / 3 x 8 x 6kgs

Close Grip Incline

3 x 8 x 40kgs

Facepulls to finish

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

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

### Re: Phil's Journal.

29/11/11

Dynamic Lower

Speed Pulls

2 x 5 x 70kgs

3 x 90kgs

6 x 3 x 110kgs

2 x 1 x 130kgs

Box Squats

12 x bar

5 x 60kgs

5 x 80kgs

5 x 90kgs

5 100kgs

3 x 110kgs

3 x 115kgs

Front Grip Walkouts

3 sets @ 100kgs - 110kgs - 110kgs

Leg Press (deadstops)

6 x 100kgs

3 x 10 x 145kgs

12 x 50kgs (single leg)

Then some single leg RDL's and split squats to finish.

Dynamic Lower

Speed Pulls

2 x 5 x 70kgs

3 x 90kgs

6 x 3 x 110kgs

2 x 1 x 130kgs

Box Squats

12 x bar

5 x 60kgs

5 x 80kgs

5 x 90kgs

5 100kgs

3 x 110kgs

3 x 115kgs

Front Grip Walkouts

3 sets @ 100kgs - 110kgs - 110kgs

Leg Press (deadstops)

6 x 100kgs

3 x 10 x 145kgs

12 x 50kgs (single leg)

Then some single leg RDL's and split squats to finish.

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

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

### Re: Phil's Journal.

1/12/11

Repetition Upper

DB Bench

6 x 17.5kgs

6 x 24kgs

8 x 32kgs

8 x 32kgs

8 x 32kgs

10 x 32kgs

DB Chest Supported Rows

3 x 12 x 20kgs

Lat Pulldowns / L Raises *superset

3 x 10 / 3 x 12 x 6kgs

Med Ball Pushups

2 x 10

Slight change to the program, pullups are out for a while. They were the exercise that irritated my elbow, everything else is fine. I'll keep them out till the New Year.

Repetition Upper

DB Bench

6 x 17.5kgs

6 x 24kgs

8 x 32kgs

8 x 32kgs

8 x 32kgs

10 x 32kgs

DB Chest Supported Rows

3 x 12 x 20kgs

Lat Pulldowns / L Raises *superset

3 x 10 / 3 x 12 x 6kgs

Med Ball Pushups

2 x 10

Slight change to the program, pullups are out for a while. They were the exercise that irritated my elbow, everything else is fine. I'll keep them out till the New Year.

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

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

### Re: Phil's Journal.

3/12/11

Max Effort Lower

Deadlifts

2 x 5 x 70kgs

5 x 100kgs

5 x 120kgs

3 x 140kgs

3 x 160kgs

5 x 180kgs

Box Squats

12 x bar

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 110kgs

1 x 120kgs

Good Mornings

3 x 15 x 60kgs

Front Grip Walkouts

100kgs - 110kgs - 120kgs

Max Effort Lower

Deadlifts

2 x 5 x 70kgs

5 x 100kgs

5 x 120kgs

3 x 140kgs

3 x 160kgs

5 x 180kgs

Box Squats

12 x bar

5 x 60kgs

5 x 80kgs

5 x 100kgs

5 x 110kgs

1 x 120kgs

Good Mornings

3 x 15 x 60kgs

Front Grip Walkouts

100kgs - 110kgs - 120kgs

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

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

### Re: Phil's Journal.

5/12/11

Max Effort Upper

Bench

8 x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 52.5kgs

3 x 55kgs

3 x 60kgs

4 x 3 x 75kgs (paused)

1 x 85kgs

1 x 95kgs

1 x 97.5kgs

DB Rows (deadstops) - Bent Over Flyes *superset

4 x 8 x 32kgs / 4 x 8 x 6kgs

Close Grip Incline Bench

3 x 8 x 45kgs

The singles felt light but were a struggle to get up, last week it was the reverse. I had trouble getting them off my chest, which is what you'd expect after those pause sets. Time for a rethink.

Max Effort Upper

Bench

8 x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 52.5kgs

3 x 55kgs

3 x 60kgs

4 x 3 x 75kgs (paused)

1 x 85kgs

1 x 95kgs

1 x 97.5kgs

DB Rows (deadstops) - Bent Over Flyes *superset

4 x 8 x 32kgs / 4 x 8 x 6kgs

Close Grip Incline Bench

3 x 8 x 45kgs

The singles felt light but were a struggle to get up, last week it was the reverse. I had trouble getting them off my chest, which is what you'd expect after those pause sets. Time for a rethink.

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

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

### Re: Phil's Journal.

6/12/11

Dynamic Lower

Speed Pulls

5 x 60kgs

5 x 80kgs

3 x 100kgs

7 x 2 x 125kgs

Squats

5 x 60kgs

5 x 80kgs

5 x 90kgs

10 x 100kgs

Leg Press

6 x 100kgs

3 x 10 x 150kgs

10 x 50kgs (single leg)

Pallof Press

15 x 5 - KSS

12 x 6 - KSS

12 x 7 - Standing

12 x 7 - Standing

Dynamic Lower

Speed Pulls

5 x 60kgs

5 x 80kgs

3 x 100kgs

7 x 2 x 125kgs

Squats

5 x 60kgs

5 x 80kgs

5 x 90kgs

10 x 100kgs

Leg Press

6 x 100kgs

3 x 10 x 150kgs

10 x 50kgs (single leg)

Pallof Press

15 x 5 - KSS

12 x 6 - KSS

12 x 7 - Standing

12 x 7 - Standing

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

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

### Re: Phil's Journal.

8/12/11

Repetition Upper

DB Bench

8 x 20kgs

6 x 26kgs

4 x 8 x 34kgs

DB Chest Supported Rows

8 x 20kgs

3 x 10 x 22kgs

Pullups (wide neutral) / Band Pull-aparts - Facepulls *Triset

3 x 5 / 3 x 10 / 3 x 10

Med Ball Pushups

10, 10, 8

Pullups were done as singles ie. Pullup - down - count to two and then pull again. Just seeing what affect they have on my elbow, the same with facepulls.

Repetition Upper

DB Bench

8 x 20kgs

6 x 26kgs

4 x 8 x 34kgs

DB Chest Supported Rows

8 x 20kgs

3 x 10 x 22kgs

Pullups (wide neutral) / Band Pull-aparts - Facepulls *Triset

3 x 5 / 3 x 10 / 3 x 10

Med Ball Pushups

10, 10, 8

Pullups were done as singles ie. Pullup - down - count to two and then pull again. Just seeing what affect they have on my elbow, the same with facepulls.

Last edited by Proper Knob on Thu Dec 15, 2011 9:46 am, edited 1 time in total.

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

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

### Re: Phil's Journal.

9/12/11

Max Effort Lower

Deadlifts

2 x 5 x 70kgs

3 x 3 x 110kgs

3 x 130kgs

5 x 150kgs

3 x 170kgs

3 x 190kgs

3 x 150kgs

Box Squats

2 x 12 x bar

5 x 60kgs

5 x 80kgs

5 x 100kgs

3 x 110kgs

2 x 120kgs

1 x 130kgs

Good Mornings

4 x 12 x 60kgs

Front Grip Walkouts

110kgs, 120kgs, 130kgs

Max Effort Lower

Deadlifts

2 x 5 x 70kgs

3 x 3 x 110kgs

3 x 130kgs

5 x 150kgs

3 x 170kgs

3 x 190kgs

3 x 150kgs

Box Squats

2 x 12 x bar

5 x 60kgs

5 x 80kgs

5 x 100kgs

3 x 110kgs

2 x 120kgs

1 x 130kgs

Good Mornings

4 x 12 x 60kgs

Front Grip Walkouts

110kgs, 120kgs, 130kgs

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

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

### Re: Phil's Journal.

12/12/11

Max Effort Upper

Bench Press

2 x 8 x bar

5 x 40kgs

3 x 3 x 50kgs

5 x 60kgs

3 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 95kgs

1 x 90kgs

1 x 95kgs

10 x 75kgs

DB Rows (deadstops) - Bent Over Flyes *superset

4 x 8 x 34kgs / 4 x 8 x 6kgs

CGBP

3 x 8 x 60kgs

Max Effort Upper

Bench Press

2 x 8 x bar

5 x 40kgs

3 x 3 x 50kgs

5 x 60kgs

3 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 95kgs

1 x 90kgs

1 x 95kgs

10 x 75kgs

DB Rows (deadstops) - Bent Over Flyes *superset

4 x 8 x 34kgs / 4 x 8 x 6kgs

CGBP

3 x 8 x 60kgs

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

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

### Re: Phil's Journal.

13/12/11

Dynamic Lower

Deadlifts

5 x 70kgs

5 x 90kgs

3 x 110kgs

10 x 1 x 130kgs

Squats

2 x 5 x 60kgs

5 x 80kgs

5 x 100kgs

1 x 110kgs

1 x 120kgs

1 x 130kgs

Ball Leg Curls

2 x 12

Dynamic Lower

Deadlifts

5 x 70kgs

5 x 90kgs

3 x 110kgs

10 x 1 x 130kgs

Squats

2 x 5 x 60kgs

5 x 80kgs

5 x 100kgs

1 x 110kgs

1 x 120kgs

1 x 130kgs

Ball Leg Curls

2 x 12

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

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

### Re: Phil's Journal.

15/12/11

Repetition Upper

DB Bench

8 x 17.5kgs

6 x 24kgs

4 x 30kgs

8 x 36kgs

8 x 36kgs

6 x 36kgs

10 x 32kgs / 4 x 26kgs / 4 x 22.5kgs *dropset

DB Chest Supported Rows

6 x 15kgs

2 x 12 x 22kgs

10 x 20kgs / 8 x 15kgs *dropset

Pullups (variety grips) / Facepulls *superset

4 x 3 / 4 x 10

Medball Pushups

10, 10, 9

Didn't make 4x8@36kgs on DB Bench, too heavy. Pullups were the same as last week, done as singles, my elbow has reatced to them so in the New Year i'll start upping the reps. One more rep on the medball pushups, not quite 3 x 10 yet. Next time. Saturday will be deadlifts, 220kgs is on the cards.

Repetition Upper

DB Bench

8 x 17.5kgs

6 x 24kgs

4 x 30kgs

8 x 36kgs

8 x 36kgs

6 x 36kgs

10 x 32kgs / 4 x 26kgs / 4 x 22.5kgs *dropset

DB Chest Supported Rows

6 x 15kgs

2 x 12 x 22kgs

10 x 20kgs / 8 x 15kgs *dropset

Pullups (variety grips) / Facepulls *superset

4 x 3 / 4 x 10

Medball Pushups

10, 10, 9

Didn't make 4x8@36kgs on DB Bench, too heavy. Pullups were the same as last week, done as singles, my elbow has reatced to them so in the New Year i'll start upping the reps. One more rep on the medball pushups, not quite 3 x 10 yet. Next time. Saturday will be deadlifts, 220kgs is on the cards.

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

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

### Re: Phil's Journal.

17/12/11

Max Effort Lower

Deadlifts

5 x 60kgs

5 x 80kgs

3 x 3 x 100kgs

3 x 130kgs

1 x 160kgs

1 x 180kgs

1 x 200kgs

0 x 220kgs

0 x 212.5kgs

Box Squqts

5 x 60kgs

5 x 80kgs

5 x 100kgs

1 x 110kgs

1 x 120kgs

1 x 130kgs

1 x 140kgs

Front Grip Walkouts

110kgs, 120kgs

So the 220kgs deadlift attempt was not to be today. The gym was busy and i was constantly having to accommodate other people nearby. I didn't quite get in the zone for it. Next time. So instead i decided to take out my frustration box squatting and hit 140kgs for one. I worked up to my that set and asked a guy to spot me. Now in my gym, 'spot' can mean anything from -

1 - What it should mean, someone standing by in case anything goes wrong.

2 - Gently helping someone through their sticking point.

3 - Actually lifting the weight with them.

In view of this i specifically said to the guy, 'do not touch me or help unless i say so'. 'Sure, no problem' came the reply. I got down onto the bench went to stand back up and he grabbed my waist and helped me up. I couldn't believe it, after what i had just said to him. So i shouted at him 'Don't touch me' and then had to do another rep, this time without the help. The mind boggles.

Max Effort Lower

Deadlifts

5 x 60kgs

5 x 80kgs

3 x 3 x 100kgs

3 x 130kgs

1 x 160kgs

1 x 180kgs

1 x 200kgs

0 x 220kgs

0 x 212.5kgs

Box Squqts

5 x 60kgs

5 x 80kgs

5 x 100kgs

1 x 110kgs

1 x 120kgs

1 x 130kgs

1 x 140kgs

Front Grip Walkouts

110kgs, 120kgs

So the 220kgs deadlift attempt was not to be today. The gym was busy and i was constantly having to accommodate other people nearby. I didn't quite get in the zone for it. Next time. So instead i decided to take out my frustration box squatting and hit 140kgs for one. I worked up to my that set and asked a guy to spot me. Now in my gym, 'spot' can mean anything from -

1 - What it should mean, someone standing by in case anything goes wrong.

2 - Gently helping someone through their sticking point.

3 - Actually lifting the weight with them.

In view of this i specifically said to the guy, 'do not touch me or help unless i say so'. 'Sure, no problem' came the reply. I got down onto the bench went to stand back up and he grabbed my waist and helped me up. I couldn't believe it, after what i had just said to him. So i shouted at him 'Don't touch me' and then had to do another rep, this time without the help. The mind boggles.

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

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

### Re: Phil's Journal.

20/12/11

Faff Workout

Incline Bench

2 x 8x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 60kgs

1 x 70kgs (got stapled on the second)

10 x 60kgs

12 x 50kgs

Clean Press

3 x 8 x 40kgs

Inverted Rows

3 x 10 x bw

A few pullups followed by 3 set of single arm overhead tricep extensions.

Was going to bench today but it was being used so opted for the incline instead. Had no idea of what i could press as i have never used it for a main lift before, i ended up getting stapled on the 2nd rep at 70kgs. Work needed to be done there. A bit of a nothing workout really, Xmas is going to disrupt training properly so i'm just really filling the time til next year.

Faff Workout

Incline Bench

2 x 8x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 60kgs

1 x 70kgs (got stapled on the second)

10 x 60kgs

12 x 50kgs

Clean Press

3 x 8 x 40kgs

Inverted Rows

3 x 10 x bw

A few pullups followed by 3 set of single arm overhead tricep extensions.

Was going to bench today but it was being used so opted for the incline instead. Had no idea of what i could press as i have never used it for a main lift before, i ended up getting stapled on the 2nd rep at 70kgs. Work needed to be done there. A bit of a nothing workout really, Xmas is going to disrupt training properly so i'm just really filling the time til next year.

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

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

### Re: Phil's Journal.

22/12/11

Full Body Day

Box Squats - they're actually bench squats.

2 x 10 x bar

2 x 5 x 60kgs

5 x 80kgs

3 x 100kgs

1 x 110kgs

1 x 120kgs

1 x 130kgs

20 x 100kgs Went for the Widow-Maker. It hurt.

DB Bench - 3 Max Sets

worked up to

13 x 32kgs

11 x 30kgs

9 x 28kgs / 5 x 22kgs

Seated Rows

3 x 15

Went home broken.

Full Body Day

Box Squats - they're actually bench squats.

2 x 10 x bar

2 x 5 x 60kgs

5 x 80kgs

3 x 100kgs

1 x 110kgs

1 x 120kgs

1 x 130kgs

20 x 100kgs Went for the Widow-Maker. It hurt.

DB Bench - 3 Max Sets

worked up to

13 x 32kgs

11 x 30kgs

9 x 28kgs / 5 x 22kgs

Seated Rows

3 x 15

Went home broken.

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