Phil's Journal.
Moderators: Ironman, Jungledoc, parth, stuward
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
Last edited by Proper Knob on Sun Sep 22, 2013 9:49 am, edited 1 time in total.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
Last edited by Proper Knob on Thu Sep 12, 2013 11:02 am, edited 1 time in total.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
Last edited by Proper Knob on Fri Oct 11, 2013 4:51 pm, edited 1 time in total.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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