Phil's Journal.

Proper Knob · Post by **Proper Knob** » Sat Sep 23, 2017 11:28 am

22/9/17

Squats - 5’s Pro + 5x5 FSL
5 x 90kgs
5 x 105kgs
5 x 117.5kgs

5 x 5 x 90kgs

Bench Press - 5’s Pro + SST
5 x 62.5kgs
5 x 70kgs
5 x 77.5kgs

3 x 6 x 70kgs

Assistance
Pull-ups & Ab Wheel

Treadmill sprints.

Proper Knob · Post by **Proper Knob** » Mon Sep 25, 2017 9:15 am

25/9/17

Deadlifts
5 x 120kgs
5 x 140kgs
5 x 160kgs

5 x5 x 120kgs

Incline Press
5 x 42.5kgs
5 x 47.5kgs
5 x 55kgs

3 x 10 x 45kgs

Assistance
Chinups and Cable Rows

Treadmill sprints

Proper Knob · Post by **Proper Knob** » Sat Sep 30, 2017 5:27 am

29/9/17

Squats
5 x 85kgs
5 x 97.5kgs
5 x 110kg

5 x 5 x 85kgs

Bench Press
5 x 57.5kgs
5 x 65kgs
5 x 75kgs

3 x 10 x 62.5kgs

Assistance
Pullups, Cable Rows, Ab Wheel

Treadmill sprints to finish.

Proper Knob · Post by **Proper Knob** » Thu Oct 05, 2017 11:38 am

2/10/17

Deadlifts
% x 140kgs
5 x 160kgs
5 x 180kgs

5 x 5 x 180kgs

Incline Press
5 x 47.5kgs
5 x 55kgs
5 x 62.5kgs

3 x 5 x 55kgs

Assistance
Chinups, Cable Rows, Ab Wheel

Treadmill.

Proper Knob · Post by **Proper Knob** » Sat Oct 07, 2017 7:16 am

6/10/17

Squats
5 x 100kgs
5 x 110kgs
5 x 122.5kgs

5 x 5 x 100kgs

Bench Press
5 x 65kgs
5 x 75kgs
5 x 82.5kgs

3 x 5 x 75kgs

Assistance
Chinups & Ab Wheel

Treadmill.

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