Phil's Journal.

[Proper Knob]

25/7/13

Deadlifts
1 x 180kgs
1 x 190kgs
1 x 200kgs
1 x 205kgs

All these work sets were completed in about 5mins.

Deficit Deadlifts
1 x 180kgs
1 x 180kgs
2 x 170kgs
4 x 160kgs

Hip Thrusts
2 x 10 x 100kgs

Back Raises
2 x 15 x bw

Great session, felt strong. The key for me deadlifting is keep my chest up, far too often I have tendency to start the lift looking down which encourages my back to round. When I keep my chest up, everything falls into place.

[Proper Knob]

28/7/13

Bench Press - paused
5 x 85kgs
16 x 60kgs

Seated Cable Rows
3 x 12-15

Gunz and Facepulls to finish.

[Proper Knob]

28/6/13

Front Squats
3 x 105kgs

Back Squats
2 x 105kgs
2 x 115kgs
2 x 125kgs
2 x 135kgs
1 x 145kgs

15 x 100kgs

2 sets on the adductor machine to finish.

[Proper Knob]

30/7/13

Bench Press
8 x 3 x 50kgs

1 x 60kgs
1 x 70kgs
1 x 80kgs
3 x 1 x 90kgs as cluster

DB Incline
12 x 24kgs
8 x 24kgs

Pullups
5 x bw
4 x 5kgs
3 x 10kgs
2 x 15kgs
10 x bw (4,4,2)

Gunz and incline Y's, T's, and W's to finish.

[Proper Knob]

Been busy with a festival and a wedding over the last two weekends, crap diet and lots of drinking. Managed to get a couple of sessions in last week which I didn't log. Highlights were on the Monday -

1 x 200kg Deadlift
4 x 180kg Deficit Deadlift.

Could have had 5 or maybe 6 on the deficit, didn't really won't to push it though. A 200kg deficit may not be too far away.

Wed session.

3 x 100kgs Front Squat, racked then quickly switch to
10 x 100kgs Back Squat.

I also did some OHP and Push Presses and discovered I press like an old women. So for the next few months I shall stop benching (Aaaaagghhhhhh!!!!) and switch to OHP and the good old Incline to see what i can do. If I can put up some good numbers standing and on the incline hopefully that will translate to my bench. We'll see. My right shoulder and elbow have been a little sore as of late, so I'm going to add a touch more pulling.

[Proper Knob]

13/8/13

Bench Press - Paused
5 x 82.5kgs
12 x 62.5kgs

Seated Cable Rows
5 x 12-15

Facepulls
3 x 12

Gunz and tried some Renegade Rows to finish.

After declaring I was dropping bench pressing I got to the gym to find the rack and the incline was being used, so benching it was.

[Proper Knob]

15/8/13

Front Squats
2 x 3 x 100kgs

Back Squats
2 x 140kgs

15 x 100kgs

[Proper Knob]

16/8/13

Incline Press
10 x 60kgs

Seated DB Press
15 x ?
9 x ?

Pull-ups / Elev Handle Pushps *superset
6 x bw / 10
6 x bw / 10
6 x bw / 8
5 +1 x bw / 8

Gunz to finish.

Finally some decent numbers on the inline, decent for me anyhow. Pull-ups were 2 sets of neutral grip and chins each. In about a weeks time I shall be switching back to 5/3/1.

[Proper Knob]

19/8/13

Deadlifts
1 x 210kgs

3 x 185kgs - Deficit

Back Raises / Landmines *superset
2 x 12 x bw / 2 x 12 x 15kgs

Deadlift was only 2.5kgs/5lbs less than my all time max. It was fairly easy, but I got a little outa shape on it, I felt my lower back round so I called it there. Deficit deads felt a little uglier this time, not sure why, the bar kept tracking in front of me. Still, solid work. 215kgs next time and then 220kgs which is a long standing goal, that's 5 plates each end. After that 500lbs/227.5kgs is round the corner.

[Proper Knob]

20/8/13

Press
6 x 50kgs

DB Bench
15 x 24kgs
13 x 24kgs

DB Chest Sup Row - Elbows out
4 x 10

Incline Y's / Lateral Raises *superset
10 x 4kgs / 10 x 5kgs
10 x 4kgs / 10 x 5kgs
10 x 3kgs / 10 x 5kgs

Gunz to finish.

The 7th rep pressing just died on me, strange. The 6th rep was good, pretty fast and then the 7th died a death half way up. Anyhow, it gives me a base from which to start my new cycle of 5/3/1 next week.

[Proper Knob]

24/8/13

New Cycle

Incline Press
3 x 50kgs
3 x 57.5kgs
5 x 65kgs

15 x 50kgs

Pullups / Elev Handle Push-ups
4 x 6 x bw/4 x 10

Facepulls
3 x 15

Start of a new cycle now everything has calmed down. The results on the max set were a little disappointing, 10 @ 60kgs last time and only 5 @ 65kgs this time. Oh well, only way is up.

[Proper Knob]

27/8/13

Front Squats
3 x 72.5kgs
3 x 85kgs
8 x 95kgs

Paused Back Squats
4 x 3 x 100kgs

RDL's
3 x 10kgs

Landmines
2 x 12 x 15kgs

[Proper Knob]

28/8/13

Press
3 x 37.5kgs
3 x 45kgs
5 x 50kgs

15 x 37.5kgs

Seated DB Press
9, 8, 7 (not sure of weight)

Seated Cable Rows - various handles
5 x 10

Lateral Raises / Cable Int Rotators *superset
3 x 12 x 5kgs / 3 x 10

Gunz.

[Proper Knob]

30/8/13

Deadlifts
worked up to
215kgs New 1RM

Deficit Deadlifts
5 x 1 x 185kgs - 20-30sec rest

Deadlifts
5 x 1 x 160kgs - 30sec rest

One set of Back Raises and Glute Bridges a piece to finish. Cut it short due to gigging tonight. 215 went up quick, 220 will be next.

[Proper Knob]

2/9/13

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

20 x 37.5kgs (wrong weight, put 70% of my press instead of incline on the bar)
10 x 50kgs

Pullups / Push-ups *superset
7 x bw / 11
6 x bw / 11
6 x bw / 10
6 x bw / 10

Facepulls
3 x 15

Not getting the reps I'd hoped for on the incline, so next cycle I shall drop the training max.