## Phil's Journal.

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

### Re: Phil's Journal.

3/3/12

Bench Press

2 x 8 x bar

5 x 40kgs

5 x 50kgs

3 x 60kgs

5 x 70kgs

3 x 77.5kgs

6 x 87.5kgs Est 1RM - 102kgs

10 x 70kgs

DB Rows (deadstops) / Rear Delt Flyes *superset

4 x 8 x 32kgs / 4 x 10 x 4kgs

Standing One Arm DB Press

10 x 15kgs

10 x 15kgs

8 x 15kgs

Some tricep work to finish as i had the time and space.

Notes - A welcome rep PR benching but still way below what i was doing before i got ill, hopefully my mojo will return next cycle.

Bench Press

2 x 8 x bar

5 x 40kgs

5 x 50kgs

3 x 60kgs

5 x 70kgs

3 x 77.5kgs

6 x 87.5kgs Est 1RM - 102kgs

10 x 70kgs

DB Rows (deadstops) / Rear Delt Flyes *superset

4 x 8 x 32kgs / 4 x 10 x 4kgs

Standing One Arm DB Press

10 x 15kgs

10 x 15kgs

8 x 15kgs

Some tricep work to finish as i had the time and space.

Notes - A welcome rep PR benching but still way below what i was doing before i got ill, hopefully my mojo will return next cycle.

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.

4/3/12

Deadlifts

2 x 5 x 70kgs

2 x 3 x 100kgs

3 x 120kgs

5 x 142.5kgs

3 x 162.5kgs

3 x 180kgs

1 x 195kgs

RDL's

3 x 10 x 80kgs

Core Circuit

2 Rounds of -

Pallof Press x 15 - Reverse Curls x 15 - Wide Stance Cable Thingys x 15 - Hand Over Hand Holds

Deadlifts

2 x 5 x 70kgs

2 x 3 x 100kgs

3 x 120kgs

5 x 142.5kgs

3 x 162.5kgs

3 x 180kgs

1 x 195kgs

RDL's

3 x 10 x 80kgs

Core Circuit

2 Rounds of -

Pallof Press x 15 - Reverse Curls x 15 - Wide Stance Cable Thingys x 15 - Hand Over Hand Holds

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.

6/3/12

Incline Press

8 x bar

6 x 30kgs

5 x 40kgs

5 x 47.5kgs

3 x 55kgs

8 x 62.5kgs Est 1RM - 78kgs

16 x 47.5kgs

Pullups - Ladders 30 sec

1-2-3-4-1-2-3-4-1-2 = 23 reps

Med Ball Pushups / Standing One Arm Cable Rows

11 / 10

10 / 10

10 / 10

Shoulder stuff to finish.

Incline Press

8 x bar

6 x 30kgs

5 x 40kgs

5 x 47.5kgs

3 x 55kgs

8 x 62.5kgs Est 1RM - 78kgs

16 x 47.5kgs

Pullups - Ladders 30 sec

1-2-3-4-1-2-3-4-1-2 = 23 reps

Med Ball Pushups / Standing One Arm Cable Rows

11 / 10

10 / 10

10 / 10

Shoulder stuff 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.

8/3/12

Deload

Low Box Squats

2 x 12 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 85kgs

3 x 97.5kgs

3 x 110kgs

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 77.5kgs

A few incline treadmill sprints to finish. Lot's of sets of minimal pullups in-between all sets.

Deload

Low Box Squats

2 x 12 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 85kgs

3 x 97.5kgs

3 x 110kgs

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 77.5kgs

A few incline treadmill sprints to finish. Lot's of sets of minimal pullups in-between all sets.

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.

12/3/12

New Cycle

Low Box Squats

10 x bar

5 x 60kgs

4 x 75kgs

5 x 87.5kgs

5 x 102.5kgs

7 x 115kgs Est 1RM - 138kgs

Good Mornings

3 x 10 x 85kgs

Bulgarian SS's

8 x bw

8 x 4kgs DB Overhead

Reverse Curls

15, 15, 10

New Cycle

Low Box Squats

10 x bar

5 x 60kgs

4 x 75kgs

5 x 87.5kgs

5 x 102.5kgs

7 x 115kgs Est 1RM - 138kgs

Good Mornings

3 x 10 x 85kgs

Bulgarian SS's

8 x bw

8 x 4kgs DB Overhead

Reverse Curls

15, 15, 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.

14/3/12

Bench Press

2 x 10 x bar

2 x 5 x 40kgs

5 x 52.5kgs

5 x 62.5kgs

5 x 70kgs

10 x 80kgs Est 1RM - 107kgs

8 x 72.5kgs

DB Rows (deadstops) / Bent Over Flyes *superset

10 x 32kgs / 12 x 4kgs

8 x 32kgs / 12 x 4kgs

8 x 32kgs / 12 x 4kgs

8 x 32kgs / 12 x 4kgs

One Arm DB Press

10 x 15kgs

8 x 17.5kgs

7 x 15kgs

Incline treadmill sprints to finish.

Bench Press

2 x 10 x bar

2 x 5 x 40kgs

5 x 52.5kgs

5 x 62.5kgs

5 x 70kgs

10 x 80kgs Est 1RM - 107kgs

8 x 72.5kgs

DB Rows (deadstops) / Bent Over Flyes *superset

10 x 32kgs / 12 x 4kgs

8 x 32kgs / 12 x 4kgs

8 x 32kgs / 12 x 4kgs

8 x 32kgs / 12 x 4kgs

One Arm DB Press

10 x 15kgs

8 x 17.5kgs

7 x 15kgs

Incline treadmill sprints 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.

16/3/12

Deadlifts

2 x 5 x 70kgs

2 x 3 x 100kgs

5 x 127.5kgs

5 x 145kgs

5 x 165kgs

1 x 182.5kgs

1 x 200kgs

RDL's

3 x 10 x 85kgs

Front Grip Reverse Barbell Lunges

2 x 8 x 50kgs

Windmills / Hand over Hands *superset

2 x 6 x 17.5kgs / 2 x 6

2 sets of Reverse Curls to finish

Deadlifts

2 x 5 x 70kgs

2 x 3 x 100kgs

5 x 127.5kgs

5 x 145kgs

5 x 165kgs

1 x 182.5kgs

1 x 200kgs

RDL's

3 x 10 x 85kgs

Front Grip Reverse Barbell Lunges

2 x 8 x 50kgs

Windmills / Hand over Hands *superset

2 x 6 x 17.5kgs / 2 x 6

2 sets of Reverse Curls 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.

18/3/12

Incline Press

2 x bar

5 x 30kgs

2 x 3 x 37.5kgs

5 x 45kgs

5 x 50kgs

10 x 57.5kgs Equals my Rep PR for this weight, plenty left in the tank though.

10 x 50kgs

Pullups - ladders

1, 2, 3, 4, 1, 2, 3, 4, 1, 2

Med Ball Pushups / Standing One Arm Cable Rows *superset

3 x 11 / 3 x 12 x something

Some Incline Treadmill Sprints/Jogs to finish.

Incline Press

2 x bar

5 x 30kgs

2 x 3 x 37.5kgs

5 x 45kgs

5 x 50kgs

10 x 57.5kgs Equals my Rep PR for this weight, plenty left in the tank though.

10 x 50kgs

Pullups - ladders

1, 2, 3, 4, 1, 2, 3, 4, 1, 2

Med Ball Pushups / Standing One Arm Cable Rows *superset

3 x 11 / 3 x 12 x something

Some Incline Treadmill Sprints/Jogs 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.

19/3/12

Low Box Squats

2 x 10 x bar

2 x 5 x 70kgs

4 x 82.5kgs

3 x 95kgs

3 x 107.5kgs

5 x 122.5kgs Est 1RM - 138kgs

10 x 102.5kgs

RDL's

5 x 10 x 85kgs

Bulgarian SS

2 x 10 x bw

Low Box Squats

2 x 10 x bar

2 x 5 x 70kgs

4 x 82.5kgs

3 x 95kgs

3 x 107.5kgs

5 x 122.5kgs Est 1RM - 138kgs

10 x 102.5kgs

RDL's

5 x 10 x 85kgs

Bulgarian SS

2 x 10 x bw

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.

22/3/12

Bench Press

2 x 8 x bar

2 x 5 x 50kgs

4 x 60kgs

3 x 67.5kgs

3 x 75kgs

5 x 85kgs

10 x 72.5kgs

Pendlay Rows

3 x 10 x 50kgs

8 x 60kgs

DB Press

8 x 15kgs

8 x 17.5kgs

8 x 20kgs (switched to seated for this one)

8 x 15kgs

Bench sucked today, three reps short of my best for this weight. Chalk it down to a busy week, a lack of sleep and proper food.

Bench Press

2 x 8 x bar

2 x 5 x 50kgs

4 x 60kgs

3 x 67.5kgs

3 x 75kgs

5 x 85kgs

10 x 72.5kgs

Pendlay Rows

3 x 10 x 50kgs

8 x 60kgs

DB Press

8 x 15kgs

8 x 17.5kgs

8 x 20kgs (switched to seated for this one)

8 x 15kgs

Bench sucked today, three reps short of my best for this weight. Chalk it down to a busy week, a lack of sleep and proper food.

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.

23/3/12

Deadlifts

2 x 5 x 70kgs

4 x 100kgs

4 x 120kgs

3 x 137.5kgs

3 x 155kgs

3 x 175kgs

1 x 190kgs

1 x 200kgs

Good Mornings

10 x 85kgs

10 x 70kgs

10 x 70kgs

Deadlifts

2 x 5 x 70kgs

4 x 100kgs

4 x 120kgs

3 x 137.5kgs

3 x 155kgs

3 x 175kgs

1 x 190kgs

1 x 200kgs

Good Mornings

10 x 85kgs

10 x 70kgs

10 x 70kgs

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.

1/4/12

Low Box Squats

2 x 10 x bar

5 x 60kgs

5 x 80kgs

5 x 100kgs

3 x 115kgs

1 x 127.5kgs

8 reps of Front Squats @ 60kgs

Incline Press

2 x 8 x bar

5 x 30kgs

4 x 40kgs

3 x 47.5kgs

3 x 55kgs

6 x 60kgs

25 Pullups of various grips to finish

Been struck down by another bug, hence the time off, this is what will happen if you do a weeks worth of workshops in primary schools. Disease ridden children everywhere. As a result training is a little 'skewif' as i want to finish this cycle as i'll have to take another 4 days off because the gym will be shut over Easter.

Low Box Squats

2 x 10 x bar

5 x 60kgs

5 x 80kgs

5 x 100kgs

3 x 115kgs

1 x 127.5kgs

8 reps of Front Squats @ 60kgs

Incline Press

2 x 8 x bar

5 x 30kgs

4 x 40kgs

3 x 47.5kgs

3 x 55kgs

6 x 60kgs

25 Pullups of various grips to finish

Been struck down by another bug, hence the time off, this is what will happen if you do a weeks worth of workshops in primary schools. Disease ridden children everywhere. As a result training is a little 'skewif' as i want to finish this cycle as i'll have to take another 4 days off because the gym will be shut over Easter.

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.

3/4/12

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 62.5kgs

5 x 72.5kgs

3 x 80kgs

3 x 90kgs

12 x 72.5kgs

Seated Cable Rows

5 x 10

Facepulls / Barbell Pushups *superset

3 x 12 / 3 sets

- Equals my rep PR for that weight benching. Not too bad considering the time off i've had due to illness, i also tried a wider grip that i normally would. Somethings still not quite right bench wise though, i'm hoping something magical might click over the next couple of cycles. We'll see.

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 62.5kgs

5 x 72.5kgs

3 x 80kgs

3 x 90kgs

12 x 72.5kgs

Seated Cable Rows

5 x 10

Facepulls / Barbell Pushups *superset

3 x 12 / 3 sets

- Equals my rep PR for that weight benching. Not too bad considering the time off i've had due to illness, i also tried a wider grip that i normally would. Somethings still not quite right bench wise though, i'm hoping something magical might click over the next couple of cycles. We'll see.

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.

5/4/12

Deadlifts

2 x 5 x 70kgs

4 x 100kgs

3 x 120kgs

5 x 145kgs

3 x 165kgs

1 x 185kgs

15 x 140kgs

Good Mornings

3 x 10 x 70kgs

And that was that. Busy day, not eaten enough and the headrush after 1 rep @ 185 told me to shut it down. So instead i went for a rep PR at 140kgs, not deadlifted anything over 5 reps for a long time. I'll feel that tomorrow.

Deadlifts

2 x 5 x 70kgs

4 x 100kgs

3 x 120kgs

5 x 145kgs

3 x 165kgs

1 x 185kgs

15 x 140kgs

Good Mornings

3 x 10 x 70kgs

And that was that. Busy day, not eaten enough and the headrush after 1 rep @ 185 told me to shut it down. So instead i went for a rep PR at 140kgs, not deadlifted anything over 5 reps for a long time. I'll feel that tomorrow.

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.

7/4/12

Incline Press

2 x 8 x 30kgs

6 x 35kgs

4 x 40kgs

5 x 50kgs

3 x 57.5kgs

8 x 65kgs Est 1RM - 81kgs

15 x 50kgs

Pullups

30 reps - ladders of three - 30 sec rest with a various grips

Cable Pushdowns / Cable Curls *superset

3 sets of each to finish

Incline Press

2 x 8 x 30kgs

6 x 35kgs

4 x 40kgs

5 x 50kgs

3 x 57.5kgs

8 x 65kgs Est 1RM - 81kgs

15 x 50kgs

Pullups

30 reps - ladders of three - 30 sec rest with a various grips

Cable Pushdowns / Cable Curls *superset

3 sets of each to finish

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