Phil's Journal Comments.

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Proper Knob
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Re: Phil's Journal Comments.

Post by Proper Knob » Tue Oct 23, 2012 3:17 am

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

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Re: Phil's Journal Comments.

Post by robertscott » Wed Oct 31, 2012 8:52 am

Proper Knob wrote:Sure am.
looks like you need it :)

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Re: Phil's Journal Comments.

Post by Jungledoc » Sun Nov 11, 2012 4:35 pm

Congrats on the PR squat!
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Phil's Journal Comments.

Post by Proper Knob » Mon Nov 12, 2012 3:50 am

Jungledoc wrote:Congrats on the PR squat!
Cheers Doc. 160kgs by the end of the year is the next goal.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal Comments.

Post by robertscott » Mon Dec 03, 2012 12:36 pm

what's your front squat at these days Phil?

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Re: Phil's Journal Comments.

Post by Proper Knob » Mon Dec 03, 2012 1:49 pm

On the back shelf somewhere.

Last time i did them i started getting a bit of knee pain, so i stopped and the knee pain went away.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal Comments.

Post by Proper Knob » Thu Jan 03, 2013 3:45 am

This is what i'll be following for the next few months. The only major change is the dropping of incline pressing as a main 5/3/1 movement and replacing it with some speed work for bench. It's something i've been meaning to try for a while but not had the opportunity until i joined the new gym.

A-
Speed work bench - 8 x 3 @ 50-55%
Seated DB Press - 4 x 8-12
Pullups 4 sets, first set has to be 10 reps
Chest Supported Rows - 3 x 10-15
Curls and Pushdowns

B
Squats 5/3/1
Elevated Front Grip Reverse Barbell Lunges - 3 x 5-10
Back Raises - 3 x 8-15
Rollouts

C
Bench Press 5/3/1 (prescribed reps only then two singles at the training max)
DB incline Press 5 x 8-12
Seated Rows 5 x 8-12
Tricep Extensions

D
Deadlifts 5/3/1
Safety Bar Good Mornings - 3 x 8-12
Hip Thrusts - 3 x 8-12
Pallof Press
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal Comments.

Post by robertscott » Tue Jan 29, 2013 6:57 am

Jesus Phil, 100k on your good mornings? Wendler doesn't go above 60k!

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Re: Phil's Journal Comments.

Post by Proper Knob » Tue Jan 29, 2013 10:36 am

robertscott wrote:Jesus Phil, 100k on your good mornings? Wendler doesn't go above 60k!
What a pansy.
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Re: Phil's Journal Comments.

Post by robertscott » Tue Jan 29, 2013 12:00 pm

haha, I like your style

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Re: Phil's Journal Comments.

Post by Jungledoc » Tue Jan 29, 2013 2:10 pm

Bob, are you serious about Wendler and 60kg?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Phil's Journal Comments.

Post by stuward » Tue Jan 29, 2013 3:50 pm

Jungledoc wrote:Bob, are you serious about Wendler and 60kg?
That's true, he said that in 2009, but it's not because he can't. He tries to get as much out of a light weight as he can. He says it because he's training muscles not movements with accessory lifts.

Here's an article Bret Contreras did in 2011 quoting him. http://bretcontreras.com/2011/05/tighte ... -the-ship/" onclick="window.open(this.href);return false;
Personally, I’ve done good mornings with 405 pounds (sumo stance arched back short ROM) but 135 pounds today with a very strict arch in the stretch felt amazing.
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Re: Phil's Journal Comments.

Post by robertscott » Tue Jan 29, 2013 4:26 pm

yeah, I mean obviously he CAN good morning with more than that, the guy's got like a 1000lb squat, he just doesn't think it necessary.

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Re: Phil's Journal Comments.

Post by Jungledoc » Tue Jan 29, 2013 7:20 pm

Actually, that's starting to sound familiar. I think he said something about making it harder with lighter weight.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Phil's Journal Comments.

Post by Proper Knob » Wed Jan 30, 2013 3:05 am

Jungledoc wrote:Actually, that's starting to sound familiar. I think he said something about making it harder with lighter weight.
He was talking about doing with light weight, full ROM, and sets of 20-30 reps from what I recall.
What if the Hokey Cokey really IS what it's all about?

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