Phil's Journal.
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- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?

- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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
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
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
3/11/16
Good Mornings with Knee Bands
2 x 12 x 60kgs
SSB Squats
5 x 8 x 100kgs
Good Mornings with Knee Bands
2 x 12 x 60kgs
SSB Squats
5 x 8 x 100kgs
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
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.
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.
What if the Hokey Cokey really IS what it's all about?