Phil's Journal.

[Proper Knob]

2/9/13

Front Squats
5 x 67.5kgs
5 x 77.5kgs
8 x 90kgs

Paused Back Squats
4 x 3 x 100kgs

Roman Chair/RDL'S *superset
3 x 15 x bw/3 x 10 x 80kgs

Quick set of 20 on the adductor machine to finish.

New job this week means less sleep and more cycling which is probably why the numbers on my squat weren't so great. I'd already cycled around 10miles before I started squatting today. It'll take a little time for my body to adjust to the new schedule.

[Proper Knob]

6/9/13

Press
5 x 35kgs
5 x 42.5kgs
8 x 47.5kgs

12 x 37.5kgs

Seated DB Press
3 x 10

Seated Cable Row
4 x 8-10 double drop set on last

Lateral Raises / Internal Rotators *superset
3 x 10 x 6kgs / 3 x reps

[Proper Knob]

8/9/13

Deadlifts
2 x 205kgs

Deficit Deadlifts
3 x 5 x 160kgs

Back Raises/Adductor Machine/Glute Bridge Walks *triset
3 x 15 x bw / 2 sets / 2 x 20 x bw

Decent session. My gym shuts at 1pm at the weekend, and I've never been a very good early deadlifter. I always do better late afternoon and later. As a result I wasn't going to hit what I wanted, so a new 2RM was a good result, although the second rep sure was ugly, but it counts. Knocked back the intensity on the deficits and went for a tad more volume trying to really dial in my technique. For some reason I always seem to feel the deficit deads in my legs much more than when I deadlift normally. One more heavy session and the I'll switch to 5/3/1 for deads as well next cycle.

[Proper Knob]

9/9/13

Incline Press
5 x 55kgs
3 x 62.5kgs
5 x 67.5kgs

17 x 50kgs

Pullups/Push-ups *superset
10 x bw / 12 x bw
7 x bw / 8 x bw
4 x bw / 6 x bw

Facepulls
3 x 15

Internal Rotators to finish.

Pull-up - push-up superset was performed with only a few breaths rest between the two and then 2mins between sets.

[Proper Knob]

11/9/13

Front Squats

5 x 77.5kgs
3 x 90kgs
6 x 100kgs

Paused Back Squats
4 x 3 x 100kgs

RDL's/Roman Chair *superset
8 x 80kgs/3 x 15

[Proper Knob]

12/9/13

Press
5 x 42.5kgs
3 x 47.5kgs
6 x 52.5kgs

17 x 37.5kgs

Seated DB Press
3 x 10

Seated Cable Rows
4 x 8-12

Lateral Raises/Straight Bar Curls *superset
3 x 10 x 7kgs / 3 sets

[Proper Knob]

14/9/13

Deadlifts
5 x 182.5kgs rep PR

SB Goodmornings/Glute Bridge *superset
2 x 10 x 60kgs / 2 x 20 x bw

20 reps on adductor machine to finish.

[Proper Knob]

20/9/13

New Cycle

Incline Press
3 x 52.5kgs
3 x 60kgs
6 x 67.5kgs

15 x 52.5kgs

Seated DB Press/DB Rows *superset
4 x 8/4 x 10

Lat Pulldowns and Straight Arm Pulldowns to finish

[Proper Knob]

23/9/13

Front Squats
3 x 75kgs
3 x 85kgs
7 x 97.5kgs

10 x 75kgs

Back Squats - Paused
4 x 3 x 102.5kgs

Back Raises / Stir the Pot *superset
15,15,11 all bw/3 sets

[Proper Knob]

25/9/13

Press
3 x 40kgs
3 x 45kgs
7 x 52.5kgs Equals rep PR

14 x 40kgs Equals rep PR

Incline DB Press/Chin-ups *superset
8 x 22kgs/8 x bw
8 x 22kgs/6 x 5kgs
8 x 22kgs/4 x 10kgs
10 x 22kgs/8 x bw

Facepulls
3 x 12

[Proper Knob]

27/9/13

Deadlifts
3 x 137.5kgs
3 x 155kgs
8 x 175kgs

8 x 155kgs - Deficit pull

Hip Thrust
3 x 10 x 90kgs

Adductor Machine/Kneeling Rollouts *superset
3 sets/3 x 8

[Proper Knob]

30/9/13

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

12 x 52.5kgs

Seated DB Press/DB Rows *superset
4 x 6-8/4 x 10

2 sets of Single Arm Pulldowns to finish.

[Proper Knob]

5/10/13

Front Squats
5 x 70kgs
5 x 80kgs
10 x 92.5kgs

10 x 75kgs

Paused Back Squats
4 x 3 x 102.5kgs

Back Raises/Core work *superset
3 x 15 x bw / 3 sets

[Proper Knob]

7/10/13

Press
5 x 37.5kgs
5 x 42.5kgs
6 x 50kgs

12 x 40kgs

Pull-ups
30 x bw assorted grips

That was it. Busy with work so had to get a quick session in due to lack of time.

[Proper Knob]

9/10/13

Deadlifts
5 x 127.5kgs
5 x 147.5kgs
10 x 165kgs

10 x 147.5kgs - deficit

Hip Thrust
3 x 8 x 100kgs

Adductor Machine / Pallof Press *superset
3 sets / 3 sets