Phil's Journal.

[Proper Knob]

5/9/16

Squats
5 x 95kgs
5 x 107.5kgs
5 x 122.5kgs

Front Squats
3 x 8 x 60kgs

Bench Press
5 x 62.5kgs
5 x 72.5kgs
5 x 82.5kgs

5 x 5 x 62.5kgs

Rows and Bodyweight Bulgarian SS - 30 reps each.

[Proper Knob]

8/9/16

Deadlifts
5 x 135kgs
5 x 155kgs
5 x 175kgs

Deficit Deadlifts
3 x 5 x 135kgs

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

3 x 10 x 47.5kgs

Chinups/Pullups
Numerous

Seated DB Press
3 x 10

[Proper Knob]

12/9/16

Squats
5 x 102.5kgs
5 x 115kgs
5 x 130kgs

Front Squats
4 x 8 x 60kgs

Bench Press - paused
5 x 67.5kgs
5 x 77.5kgs
5 x 87.5kgs

5 x 5 x 67.5kgs

Seated Cable Rows
3 sets

Bulgarian SS
40 reps @ bw

[Proper Knob]

16/9/16

Deadlifts
5 x 145kgs
5 x 165kgs
5 x 185kgs

Deficit Deadlifts
3 x 5 x 145kgs

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

4 x 10 x 40kgs

Pullups
Numerous

Bulgarian SS
40 reps @ bw

KSS DB Press
3 sets

[Proper Knob]

22/9/16

Squats
5 x 107.5kgs
5 x 122.5kgs
5 x 137.5kgs

Front Squats
4 x 8 x 60kgs

Bench Press - paused
5 x 72.5kgs
5 x 82.5kgs
5 x 92.5kgs

5 x 5 x 72.5kgs

DB Rows
Plenty

[Proper Knob]

25/9/16

Deadlifts - straps
5 x 155kgs
5 x 175kgs
5 x 195kgs

Deficit Deadlifts - straps
3 x 5 x 155kgs

Incline Press - paused
5 x 55kgs
5 x 62.5kgs
5 x 67.5kgs

4 x 10 x 40kgs

Pullups - various
lots

Bulgarian SS
a few

Seated DB Press
2 sets of reps

[Proper Knob]

30/9/16

Bad crash MTBing resulting in a fractured radial head. Not too bad but will be out of commission for a few weeks. Leg Press it is then.

[Proper Knob]

29/10/16

SSB Good Mornings with Knee Bands
2 x 12 x 60kgs

SSB Squats
6 x 5 x 100kgs

SSB Good Mornings with Knee Bands
3 x 15 x 60kgs

Bike sprints to finish.

[Proper Knob]

3/11/16

Good Mornings with Knee Bands
2 x 12 x 60kgs

SSB Squats
5 x 8 x 100kgs

[Proper Knob]

In the interests of keeping myself accountable. It's time to start logging again, my arm is better and I can finally train the way I want to.

8/5/17

SVR 2 Template

Bench Press
5 x 60kgs
5 x 67.5kgs
10 x 77.5kgs

DB Press/DB Rows *superset
4 sets

Pushdowns/DB Curls
3 sets

Core work.

[Proper Knob]

12/5/17

Squats
5 x 95kgs
5 x 107.5kgs
8 x 120kgs

15 X 95kgs

SLDL's
3 X 8 X 70kgs - dog

DB Lunges
2 sets

Core work.

[Proper Knob]

15/5/17

Incline Press
5 x 42.5kgs
5 x 47.5kgs
13 x 55kgs - weight PR

16 x 42.5kgs

Dips/Cable Rows *superset
4 sets

Plate Raises/Incline Rear Delt *superset
2 sets

Core work.

[Proper Knob]

22/5/17

Deadlifts
5 X 125kgs
5 X 145kgs
8 X 162.5kgs

3 X 5 X 125kgs

Front Squats
3 X 8 X 50kgs

DB Bulgarian SS & Core work.

[Proper Knob]

29/5/17

Squats
5 x 87.5kgs
5 x 100kgs
10 x 115kgs

5 x 5 x 87.5kgs

SLDL's
3 x 8 x 90kgs - dog

Pushup/Facepull *superset
3 sets

Core work to finish.

[Proper Knob]

Here we go again.

18/8/17

Deadlifts - 5's Pro + FSL 5x5
5 x 130kgs
5 x 150kgs
5 x 170kgs

4 x 5 x 130kgs

Incline Press - paused. 5's Pro + SST
5 x 45kgs
5 x 52.5kgs
5 x 57.5kgs

3 x 6 x 52.5kgs

Chinups
Lots

Treadmill sprints.