Phil's Journal.
Moderators: Ironman, Jungledoc, parth, stuward
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
10/4/12
New Cycle
Low Box Squats
2 x 10 x bar
2 x 5 x 70kgs
4 x 80kgs
5 x 90kgs
5 x 105kgs
5 x 120kgs
Front Squats
5 x 8 x 50kgs
SBLC's / Kneeling Rollouts *superset
3 x 12 / 3 x 8
New cycle and new template, was meat to do RDL's but the gym was heaving so switched.
New Cycle
Low Box Squats
2 x 10 x bar
2 x 5 x 70kgs
4 x 80kgs
5 x 90kgs
5 x 105kgs
5 x 120kgs
Front Squats
5 x 8 x 50kgs
SBLC's / Kneeling Rollouts *superset
3 x 12 / 3 x 8
New cycle and new template, was meat to do RDL's but the gym was heaving so switched.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
11/4/12
Bench Press
2 x 8 x bar
5 x 40kg
4 x 50kgs
5 x 62.5kgs
5 x 72.5kgs
8 x 82.5kgs Equals my Rep PR for this weight. Est 1RM - 102kgs
DB Bench / DB Rows (deadstops) *superset
5 x 8-10 20kgs-28kgs / 5 x 10 x 32kgs
Facepulls
3 x 15
Note - The bench sets were done like this, 1st set was 20kgs DB's as a seated press, then next set drop the bench incline down a notch or two and use the 22kgs DB's, 3rd set the same, down a notch or two and then use the 24kg DB's. Carry on down so the last set should be on a flat bench.
Bench Press
2 x 8 x bar
5 x 40kg
4 x 50kgs
5 x 62.5kgs
5 x 72.5kgs
8 x 82.5kgs Equals my Rep PR for this weight. Est 1RM - 102kgs
DB Bench / DB Rows (deadstops) *superset
5 x 8-10 20kgs-28kgs / 5 x 10 x 32kgs
Facepulls
3 x 15
Note - The bench sets were done like this, 1st set was 20kgs DB's as a seated press, then next set drop the bench incline down a notch or two and use the 22kgs DB's, 3rd set the same, down a notch or two and then use the 24kg DB's. Carry on down so the last set should be on a flat bench.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
13/4/12
Incline Press
2 x 8 xbar
5 x 30kgs
4 x 40kgs
5 x 45kgs
5 x 52.5kgs
11 x 60kgs
10 x 52.5kgs
Pullups laddered 30sec - various grips
23 reps plus a few singles
Cable Pushdowns / Cable Curls *superset
3 x 15 / 3 x 10
Pushups to failure
17, 8 (pitiful)
Treadmill Sprints(ish) to finish
Incline Press
2 x 8 xbar
5 x 30kgs
4 x 40kgs
5 x 45kgs
5 x 52.5kgs
11 x 60kgs
10 x 52.5kgs
Pullups laddered 30sec - various grips
23 reps plus a few singles
Cable Pushdowns / Cable Curls *superset
3 x 15 / 3 x 10
Pushups to failure
17, 8 (pitiful)
Treadmill Sprints(ish) to finish
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
15/4/12
Deadlifts
2 x 5 x 70kgs
2 x 3 x 90kgs
3 x 110kgs
5 x 130kgs
5 x 150kgs
8 x 170kgs Beats PR by 1 rep at this weight
10 x 150kgs Equals rep PR
Reverse DB Goblet Lunges with a little extra ROM
3 x 8 x 30kgs
Good Mornings
3 x 10 x 70kgs
Leg Press
20 x 100kgs
15 x 100kgs
- Slight change to the program for deadlifts. Instead of just getting the required reps and adding a few heavy singles, i've decided to go all out on the last set and then add another all out set at 75% of my max. Same formula i've been using on my pressing. Good mornings and lunges were the other way round as i was waiting for the rack and the leg presses were slapped in at the end as a couple of guys were doing them.
Deadlifts
2 x 5 x 70kgs
2 x 3 x 90kgs
3 x 110kgs
5 x 130kgs
5 x 150kgs
8 x 170kgs Beats PR by 1 rep at this weight
10 x 150kgs Equals rep PR
Reverse DB Goblet Lunges with a little extra ROM
3 x 8 x 30kgs
Good Mornings
3 x 10 x 70kgs
Leg Press
20 x 100kgs
15 x 100kgs
- Slight change to the program for deadlifts. Instead of just getting the required reps and adding a few heavy singles, i've decided to go all out on the last set and then add another all out set at 75% of my max. Same formula i've been using on my pressing. Good mornings and lunges were the other way round as i was waiting for the rack and the leg presses were slapped in at the end as a couple of guys were doing them.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
18/4/12
Bench Press
2 x 8 x bar
2 x 5 x 40kgs
4 x 52.5kgs
3 x 60kgs
3 x 67.5kgs
3 x 77.5kgs
7 x 87.5kgs Est 1RM - 105kgs
DB Bench / DB Rows (deadstops) *superset
5 x 10 x 20-28kgs / 5 x 8 x 34kgs
Facepulls
3 x 12
Bench Press
2 x 8 x bar
2 x 5 x 40kgs
4 x 52.5kgs
3 x 60kgs
3 x 67.5kgs
3 x 77.5kgs
7 x 87.5kgs Est 1RM - 105kgs
DB Bench / DB Rows (deadstops) *superset
5 x 10 x 20-28kgs / 5 x 8 x 34kgs
Facepulls
3 x 12
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
19/4/12
Low Box Squats
2 x 10 x bra
2 x 5 x 60kgs
2 x 4 x80kgs
3 x 97.5kgs
3 x 112.5kgs
3 x 125kgs
Front Squats
5 x 10 x 50kgs
RDL's
5 x 10 x 70kgs
Windmills
2 x 5 x 20kgs
Low Box Squats
2 x 10 x bra
2 x 5 x 60kgs
2 x 4 x80kgs
3 x 97.5kgs
3 x 112.5kgs
3 x 125kgs
Front Squats
5 x 10 x 50kgs
RDL's
5 x 10 x 70kgs
Windmills
2 x 5 x 20kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
21/4/12
Incline Press
2 x 8 x bar
6 x 30kgs
5 x 40kgs
3 x 50kgs
3 x 55kgs
10 x 62.5kgs
10 x 55kgs (just realised it should have been 52.5kgs)
Pullups (mainly wide pronated grip)
5 x bw
3 x 6kgs
3 x 10kgs
3 x 15kgs
6 x bw
5 x bw
Rope Pushdowns / Preacher Curls *superset
3 x 12 / 3 x 8
Pushup Tri-set
2 max sets of 3 variations i) Incline ii) Flat iii) Decline
Pitiful performance
Incline Press
2 x 8 x bar
6 x 30kgs
5 x 40kgs
3 x 50kgs
3 x 55kgs
10 x 62.5kgs
10 x 55kgs (just realised it should have been 52.5kgs)
Pullups (mainly wide pronated grip)
5 x bw
3 x 6kgs
3 x 10kgs
3 x 15kgs
6 x bw
5 x bw
Rope Pushdowns / Preacher Curls *superset
3 x 12 / 3 x 8
Pushup Tri-set
2 max sets of 3 variations i) Incline ii) Flat iii) Decline
Pitiful performance
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
22/4/12
Cleans
3 x 3 x 60kgs
Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
3 x 120kgs
3 x 140kgs
3 x 160kgs
4 x 180kgs
10 x 150kgs
Good Mornings
5 x 10 x 70kgs
DB Goblet Reverse Lunges slight step
3 x 8 x 30kgs
Leg Press (deadstops)
2 x 20 x 100kgs
Cleans
3 x 3 x 60kgs
Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
3 x 120kgs
3 x 140kgs
3 x 160kgs
4 x 180kgs
10 x 150kgs
Good Mornings
5 x 10 x 70kgs
DB Goblet Reverse Lunges slight step
3 x 8 x 30kgs
Leg Press (deadstops)
2 x 20 x 100kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
25/4/12
Squats
2 x 10 x bar
2 x 6 x 60kgs
4 x 80kgs
3 x 100kgs
2 x 110kgs
1 x 120kgs
1 x 130kgs
1 x 140kgs
3 x 120kgs
10 x 80kgs
10 x 80kgs
Slight change of plan, tonight should've been 5/3/1 week for the Low Box Squats i've been doing, but i've had a slight 'tweaky' groin (the usual one i strain) these last few days so decided to not go so low tonight. Normal parallel squats, touch 'n' go instead. Also, my lower back has not quite forgiven me for the abuse i threw at it on Sunday yet, hence the curious looking workout. I was looking to see where my normal squat is after the 4 cycles of low box squatting as i'll be switching back to a touch and go squat for a while. Getting 140kgs all considering is not too bad.
Squats
2 x 10 x bar
2 x 6 x 60kgs
4 x 80kgs
3 x 100kgs
2 x 110kgs
1 x 120kgs
1 x 130kgs
1 x 140kgs
3 x 120kgs
10 x 80kgs
10 x 80kgs
Slight change of plan, tonight should've been 5/3/1 week for the Low Box Squats i've been doing, but i've had a slight 'tweaky' groin (the usual one i strain) these last few days so decided to not go so low tonight. Normal parallel squats, touch 'n' go instead. Also, my lower back has not quite forgiven me for the abuse i threw at it on Sunday yet, hence the curious looking workout. I was looking to see where my normal squat is after the 4 cycles of low box squatting as i'll be switching back to a touch and go squat for a while. Getting 140kgs all considering is not too bad.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
26/4/12
Bench Press
2 x 8 x bar
2 x 5 x 40kgs
4 x 52.5kgs
3 x 62.5kgs
5 x 72.5kgs
3 x 82.5kgs
3 x 92.5kgs
DB Bench / DB Row (deadstops) *superset
10 x 20kgs / 9 x 34kgs
10 x 22kgs / 9 x 34kgs
10 x 26kgs / 9 x 24kgs
7 x 30kgs / 9 x 34kgs
10 x 30kgs / 9 x 34kgs
Facepulls
3 x 12
Bench Press
2 x 8 x bar
2 x 5 x 40kgs
4 x 52.5kgs
3 x 62.5kgs
5 x 72.5kgs
3 x 82.5kgs
3 x 92.5kgs
DB Bench / DB Row (deadstops) *superset
10 x 20kgs / 9 x 34kgs
10 x 22kgs / 9 x 34kgs
10 x 26kgs / 9 x 24kgs
7 x 30kgs / 9 x 34kgs
10 x 30kgs / 9 x 34kgs
Facepulls
3 x 12
- Proper Knob
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- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
29/4/12
Incline Press
2 x 8 xbar
5 x 30kgs
5 x 37.5kgs
4 x 45kgs
5 x 52.5kgs
3 x 60kgs
7 x 67.5kgs
14 x 52.5kgs
Pullups
10 - wide pronated
8 - narrow neutral
5 - semi neutral
Pushdowns / DB Curls *superset
3 sets / 3 sets
Pushups
10, 10, 8
Incline Press
2 x 8 xbar
5 x 30kgs
5 x 37.5kgs
4 x 45kgs
5 x 52.5kgs
3 x 60kgs
7 x 67.5kgs
14 x 52.5kgs
Pullups
10 - wide pronated
8 - narrow neutral
5 - semi neutral
Pushdowns / DB Curls *superset
3 sets / 3 sets
Pushups
10, 10, 8
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
1/5/12
Deadlifts
2 x 5 x 70kgs
4 x 110kgs
3 x 130kgs
5 x 150kgs
3 x 170kgs
1 x 190kgs Didn't get the second rep off the floor. My mind beat me.
1 x 190kgs
Good Mornings
5 x 10 x 70kgs
DB Goblet Deficit Reverse Lunges
3 x 8 x 32kgs
Windmills
5 x 17.5kgs
5 x 20kgs
5 x 22.5kgs
Deadlifts
2 x 5 x 70kgs
4 x 110kgs
3 x 130kgs
5 x 150kgs
3 x 170kgs
1 x 190kgs Didn't get the second rep off the floor. My mind beat me.
1 x 190kgs
Good Mornings
5 x 10 x 70kgs
DB Goblet Deficit Reverse Lunges
3 x 8 x 32kgs
Windmills
5 x 17.5kgs
5 x 20kgs
5 x 22.5kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
3/5/12
Deload
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
3 x 100kgs
3 x 110kgs
3 x 120kgs
1 x 130kgs
5 x 100kgs
Press / Band Pullaparts *superset
10 x bar
3 x 10 x 30kgs / 3 x 10
Leg Curls - single leg
3 sets
Some band glute work to finish. I've noticed a discrepancy between my hamstring strength. I'm going to spend a bit of time over the next cycle or two to clear it up. I may even postpone deadlifting for one cycle to really hammer this. I'll have a think.
Deload
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
3 x 100kgs
3 x 110kgs
3 x 120kgs
1 x 130kgs
5 x 100kgs
Press / Band Pullaparts *superset
10 x bar
3 x 10 x 30kgs / 3 x 10
Leg Curls - single leg
3 sets
Some band glute work to finish. I've noticed a discrepancy between my hamstring strength. I'm going to spend a bit of time over the next cycle or two to clear it up. I may even postpone deadlifting for one cycle to really hammer this. I'll have a think.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
9/5/12
New Cycle
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 95kgs
3 x 107.5kgs
8 x 122.5kgs Equals rep PR for this weight
1 x 130kgs
Leg Press (narrow stance)
15 x 100kgs
15 x 120kgs
15 x 120kgs
Single Seated Leg Curls
10 x 28kgs
8 x 35kgs
8 x 35kgs
Glute Bridge Walks / Reverse Situps *superset
3 x 6 (each leg) / 3 x 12
Notes -
Changed from 5/3/1 to 3/5/1 for my main lifts for a while, and i'm also dropping conventional deads for this cycle and will replace it with single leg deadlifts. I've noticed a strength imbalance between my legs and instead of ignoring it i'm going to fix it.
New Cycle
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 95kgs
3 x 107.5kgs
8 x 122.5kgs Equals rep PR for this weight
1 x 130kgs
Leg Press (narrow stance)
15 x 100kgs
15 x 120kgs
15 x 120kgs
Single Seated Leg Curls
10 x 28kgs
8 x 35kgs
8 x 35kgs
Glute Bridge Walks / Reverse Situps *superset
3 x 6 (each leg) / 3 x 12
Notes -
Changed from 5/3/1 to 3/5/1 for my main lifts for a while, and i'm also dropping conventional deads for this cycle and will replace it with single leg deadlifts. I've noticed a strength imbalance between my legs and instead of ignoring it i'm going to fix it.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
11/5/12
Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
4 x 60kgs
3 x 70kgs
3 x 80kgs
7 x 90kgs Rep PR by 4 reps!!!!!!
DB Bench / DB Rows (deadstops) *superset
5 x 8-10 / 5 x 8 x 34kgs
Bench was at varying inclines.
Facepulls
3 sets
Some cable pushdowns and curls to finish, elbow was feeling a little sore.
Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
4 x 60kgs
3 x 70kgs
3 x 80kgs
7 x 90kgs Rep PR by 4 reps!!!!!!
DB Bench / DB Rows (deadstops) *superset
5 x 8-10 / 5 x 8 x 34kgs
Bench was at varying inclines.
Facepulls
3 sets
Some cable pushdowns and curls to finish, elbow was feeling a little sore.