## 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

### Re: Phil's Journal.

30/12/11

Bench

10 x bar

2 x 5 x 40kgs

2 x 3 x 60kgs

1 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 100kgs Equals my 1RM.

Sumo Deadlifts

2 x 5 x 60kgs

5 x 100kgs

3 x 120kgs

3 x 130kgs

1 x 150kgs

1 x 170kgs

1 x 180kgs - The following was performed as a longish drop set.

1 x 180kgs (conventional stance)

5 x 150kgs

5 x 150kgs (conventional stance)

10 x 100kgs

10 x 100kgs (conventional stance)

15 Bar Pushups.

Back to 5/3/1 in the New Year. I'll write a post explaining what i'm going to do when i have a bit more time.

Bench

10 x bar

2 x 5 x 40kgs

2 x 3 x 60kgs

1 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 100kgs Equals my 1RM.

Sumo Deadlifts

2 x 5 x 60kgs

5 x 100kgs

3 x 120kgs

3 x 130kgs

1 x 150kgs

1 x 170kgs

1 x 180kgs - The following was performed as a longish drop set.

1 x 180kgs (conventional stance)

5 x 150kgs

5 x 150kgs (conventional stance)

10 x 100kgs

10 x 100kgs (conventional stance)

15 Bar Pushups.

Back to 5/3/1 in the New Year. I'll write a post explaining what i'm going to do when i have a bit more time.

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.

3/1/12

Cycle 1 - 5/3/1

Deadlifts

2 x 5 x 70kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

5 x 157.5kgs

1 x 170kgs

1 x 180kgs

1 x 190kgs

Good Mornings

3 x 10 x 70kgs

Front Grip Reverse Barbell Lunge

10 x 30kgs

Pallof Press (KSS) / Windmill

2 x 12 / 2 x 8 x 12.5kgs

5 x 20 sec Treadmill Sprints

Cycle 1 - 5/3/1

Deadlifts

2 x 5 x 70kgs

5 x 100kgs

5 x 120kgs

5 x 140kgs

5 x 157.5kgs

1 x 170kgs

1 x 180kgs

1 x 190kgs

Good Mornings

3 x 10 x 70kgs

Front Grip Reverse Barbell Lunge

10 x 30kgs

Pallof Press (KSS) / Windmill

2 x 12 / 2 x 8 x 12.5kgs

5 x 20 sec Treadmill Sprints

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.

4/1/12

Bench Press

2 x 8 x bar

5 x 27.5kgs

5 x 47.5kgs

5 x 57.5kgs

5 x 67.5kgs

10 x 77.5kgs Equals my rep PR for this weight. Est 1RM = 103kgs

10 x 67.5kgs

BW Inverted Rows / Bent Over Flyes *superset

10 / 8 x 6kgs

10 / 8 x 6kgs

6 / 8 x 6kgs

7 / 8 x 6kgs

Incline CGBP

3 x 6 x 50kgs

Band W's

3 x 10

Bench Press

2 x 8 x bar

5 x 27.5kgs

5 x 47.5kgs

5 x 57.5kgs

5 x 67.5kgs

10 x 77.5kgs Equals my rep PR for this weight. Est 1RM = 103kgs

10 x 67.5kgs

BW Inverted Rows / Bent Over Flyes *superset

10 / 8 x 6kgs

10 / 8 x 6kgs

6 / 8 x 6kgs

7 / 8 x 6kgs

Incline CGBP

3 x 6 x 50kgs

Band W's

3 x 10

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.

8/1/12

Squeezed Squats and Incline Press into one workout today, been busy of late and not been able to get to the gym as per usual.

Box Squats

2 x 10 x bar

2 x 3 x 60kgs

5 x 80kgs

5 x 95kgs

10 x 107.5kgs

10 x 95kgs

Incline Press

2 x 8 x bar

5 x 40kgs

5 x 47.5kgs

10 x 52.5kgs

10 x 47.5kgs

Circuit

Pullups - Med Ball Pushups - Ball Leg Curls - 3rd World Squat

3 sets of 5 - 10 - 10 - 1min

6 Treadmill Sprints

Est Box Squats 1RM = 143kgs

Est Incline Press 1RM = 70kgs

Squeezed Squats and Incline Press into one workout today, been busy of late and not been able to get to the gym as per usual.

Box Squats

2 x 10 x bar

2 x 3 x 60kgs

5 x 80kgs

5 x 95kgs

10 x 107.5kgs

10 x 95kgs

Incline Press

2 x 8 x bar

5 x 40kgs

5 x 47.5kgs

10 x 52.5kgs

10 x 47.5kgs

Circuit

Pullups - Med Ball Pushups - Ball Leg Curls - 3rd World Squat

3 sets of 5 - 10 - 10 - 1min

6 Treadmill Sprints

Est Box Squats 1RM = 143kgs

Est Incline Press 1RM = 70kgs

Last edited by Proper Knob on Sun Jan 15, 2012 4:10 am, edited 3 times 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.

11/1/12

Bench

2 x 6 x bar

3 x 3 x 42.5kgs

5 x 52.5kgs

3 x 62.5kgs

3 x 72.5kgs

9 x 80kgs

11 x 67.5kgs

Inverted Rows / Bent Over Flyes *superset

4 x 8 / 4 x 8 x 6kgs

CG Incline Bench

3 x 7 x 50kgs

Standing Band W's

3 x 12

Est Bench 1RM = 103kgs

Bench

2 x 6 x bar

3 x 3 x 42.5kgs

5 x 52.5kgs

3 x 62.5kgs

3 x 72.5kgs

9 x 80kgs

11 x 67.5kgs

Inverted Rows / Bent Over Flyes *superset

4 x 8 / 4 x 8 x 6kgs

CG Incline Bench

3 x 7 x 50kgs

Standing Band W's

3 x 12

Est Bench 1RM = 103kgs

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.

12/1/12

Deadlifts

2 x 5 x 70kgs

5 x 110kgs

3 x 130kgs

3 x 147.5kgs Extra set by accident @ 157.5kgs

3 x 167.5kgs

1 x 180kgs

1 x 190kgs

Good Mornings

10 x 70kgs

10 x 80kgs

10 x 80kgs

Front Grip Reverse Lunge

10 x 40kgs

Pallof Press KSS / Windmill *superset

2 x 12 / 2 x 6 x 17.5kgs

8 Treadmill Sprints

Notes - I put the wrong weight for my last 5/3/1 work set, 10kgs too little, so i had to do another with the correct weight.

Deadlifts

2 x 5 x 70kgs

5 x 110kgs

3 x 130kgs

3 x 147.5kgs Extra set by accident @ 157.5kgs

3 x 167.5kgs

1 x 180kgs

1 x 190kgs

Good Mornings

10 x 70kgs

10 x 80kgs

10 x 80kgs

Front Grip Reverse Lunge

10 x 40kgs

Pallof Press KSS / Windmill *superset

2 x 12 / 2 x 6 x 17.5kgs

8 Treadmill Sprints

Notes - I put the wrong weight for my last 5/3/1 work set, 10kgs too little, so i had to do another with the correct weight.

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.

14/1/12

Box Squats

2 x 10 x bar

5 x 60kgs

5 x 75kgs

3 x 87.5kgs

3 x 100kgs

7 x 112.5kgs

10 x 95kgs

I've changed my set up so that now the box is about an inch or so below parallel, which is lower than before so all rep PR's will be for this new height.

Goblet Step-ups

3 x 6 x 40kgs

Ball Leg Curls

3 x 10

Kneeling Rollouts

3 x 8

Est 1RM = 135kgs

Box Squats

2 x 10 x bar

5 x 60kgs

5 x 75kgs

3 x 87.5kgs

3 x 100kgs

7 x 112.5kgs

10 x 95kgs

I've changed my set up so that now the box is about an inch or so below parallel, which is lower than before so all rep PR's will be for this new height.

Goblet Step-ups

3 x 6 x 40kgs

Ball Leg Curls

3 x 10

Kneeling Rollouts

3 x 8

Est 1RM = 135kgs

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.

15/1/12

Incline Press

8 x bar

8 x 30kgs

3 x 45kgs

3 x 50kgs

10 x 57.5kgs

14 x 47.5kgs

Pullups (wide neutral) / Band Pull-aparts *superset

6 x 3 / 6 x 10

Med Ball Pushups

3 x 10

2 sets of kneeling scarecrows, 6 treadmill sprints and a Pallof press to finish.

Est 1RM = 77kgs

Incline Press

8 x bar

8 x 30kgs

3 x 45kgs

3 x 50kgs

10 x 57.5kgs

14 x 47.5kgs

Pullups (wide neutral) / Band Pull-aparts *superset

6 x 3 / 6 x 10

Med Ball Pushups

3 x 10

2 sets of kneeling scarecrows, 6 treadmill sprints and a Pallof press to finish.

Est 1RM = 77kgs

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.

17/1/12

Deadlifts

2 x 5 x 70kgs

2 x 5 x 110kgs

5 x 140kgs

3 x 157.5kgs

3 x 175kgs

2 x 1 x 190kgs

Good Mornings

10 x 60kgs

10 x 80kgs

10 x 100kgs

6 x 110kgs / 15 x 60kgs *dropset

Ball Leg Curls

3 x 12

Pallof Press / Single Leg DB RDL's *superset

2 x 15 / 2 x 10 x 6kgs

Deadlifts

2 x 5 x 70kgs

2 x 5 x 110kgs

5 x 140kgs

3 x 157.5kgs

3 x 175kgs

2 x 1 x 190kgs

Good Mornings

10 x 60kgs

10 x 80kgs

10 x 100kgs

6 x 110kgs / 15 x 60kgs *dropset

Ball Leg Curls

3 x 12

Pallof Press / Single Leg DB RDL's *superset

2 x 15 / 2 x 10 x 6kgs

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.

18/1/12

Bench Press

2 x 10 x bar

3 x 40kgs

3 x 47.5kgs

3 x 57.5kgs

5 x 67.5kgs

3 x 77.5kgs

8 x 85kgs I think it was eight, new rep PR if it was.

12 x 67.5kgs

Inverted Rows / Seated Rear Delt Flyes *superset

4 x 8 / 4 x 8 x 6kgs

Single DB Press

3 x 8 x 15kgs

Left arm is considerably weaker on these. They'll be going in next cycle.

Band W's

3 x 12

7 treadmill sprints.

Predicted 1RM = 106kgs

Bench Press

2 x 10 x bar

3 x 40kgs

3 x 47.5kgs

3 x 57.5kgs

5 x 67.5kgs

3 x 77.5kgs

8 x 85kgs I think it was eight, new rep PR if it was.

12 x 67.5kgs

Inverted Rows / Seated Rear Delt Flyes *superset

4 x 8 / 4 x 8 x 6kgs

Single DB Press

3 x 8 x 15kgs

Left arm is considerably weaker on these. They'll be going in next cycle.

Band W's

3 x 12

7 treadmill sprints.

Predicted 1RM = 106kgs

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.

20/1/12

Low Box Squats

2 x 8 x bar

2 x 5 x 60kgs

2 x 3 x 80kgs

5 x 95kgs

3 x 107.5kgs

5 x 117.5kgs

10 x 95kgs

Barbell Step-ups

3 x 7 x 40kgs

Front Grip Walkouts

3 x 110kgs

Ball Leg Curls

3 x 15

8 treadmill sprints.

Est 1RM = 132kgs

Low Box Squats

2 x 8 x bar

2 x 5 x 60kgs

2 x 3 x 80kgs

5 x 95kgs

3 x 107.5kgs

5 x 117.5kgs

10 x 95kgs

Barbell Step-ups

3 x 7 x 40kgs

Front Grip Walkouts

3 x 110kgs

Ball Leg Curls

3 x 15

8 treadmill sprints.

Est 1RM = 132kgs

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.

21/1/12

Incline Press

2 x 8 x bar

5 x 30kgs

5 x 40kgs

5 x 47.5kgs

3 x 52.5kgs

10 x 60kgs

15 x 47.5kgs

Pullups (wide neutral) / Band Pull-aparts *superset

7 x 3 / 7 x 10

Med Ball Pushups

11, 10, 10

Band W's

3 x 12

Incline Est 1RM = 80kgs

Incline Press

2 x 8 x bar

5 x 30kgs

5 x 40kgs

5 x 47.5kgs

3 x 52.5kgs

10 x 60kgs

15 x 47.5kgs

Pullups (wide neutral) / Band Pull-aparts *superset

7 x 3 / 7 x 10

Med Ball Pushups

11, 10, 10

Band W's

3 x 12

Incline Est 1RM = 80kgs

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.

23/1/12

Deload

Speed Low Box Squats

2 x 10 x bar

2 x 5 x 60kgs

10 x 2 x 70kgs (45 sec rest)

Jumps

5 x 5 (1 min rest)

Some glute and core work then 9 treadmill sprints.

Deload

Speed Low Box Squats

2 x 10 x bar

2 x 5 x 60kgs

10 x 2 x 70kgs (45 sec rest)

Jumps

5 x 5 (1 min rest)

Some glute and core work then 9 treadmill sprints.

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.

25/1/12

Deload

Plyo Pushups

7 x 3

A few sets of machine rows as the cable machine was being used followed by 8 treadmill sprints.

Deload

Plyo Pushups

7 x 3

A few sets of machine rows as the cable machine was being used followed by 8 treadmill sprints.

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.

27/1/12

Deload

Deadlifts

worked up to 3 x 157.5Kgs

Bench

worked up to 5 x 60kgs

Pullups

3 x 4

Took it easy, new cycle starts on Sunday. Looking forward to it.

Deload

Deadlifts

worked up to 3 x 157.5Kgs

Bench

worked up to 5 x 60kgs

Pullups

3 x 4

Took it easy, new cycle starts on Sunday. Looking forward to it.

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