## 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.

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.

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.

11/4/12

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.

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.

13/4/12

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

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.

15/4/12

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.

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.

18/4/12

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

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.

19/4/12

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

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.

21/4/12

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

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.

22/4/12

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

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.

25/4/12

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.

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.

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

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.

29/4/12

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

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.

1/5/12

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

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.

3/5/12

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.

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.

9/5/12

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.

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.

11/5/12

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.

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