Phil's Journal Comments.

Proper Knob · Post by **Proper Knob** » Thu Jan 13, 2011 6:32 am

They're deceptively harder than they look. I've only done them a few times so the weight isn't much yet, but even at a light weight you feel them. Your upper body will get a workout also.

2 x 12 means 12 each side for two sets.

Velcropop · Post by **Velcropop** » Wed Jan 19, 2011 6:47 pm

congrats on the Squat 1RM

I can't wait to break 140kg/300lbs.

Proper Knob · Post by **Proper Knob** » Sat Jan 22, 2011 12:49 pm

Velcropop wrote:congrats on the Squat 1RM I can't wait to break 140kg/300lbs.

Thanks. It took a while.

Post by **Jungledoc** » Wed Jan 26, 2011 4:59 pm

14 chinups!!!

Proper Knob · Post by **Proper Knob** » Thu Jan 27, 2011 6:02 am

Jungledoc wrote:14 chinups!!!

I only need to gain one every two months to reach my target of 20 by the end of the year. It sounds so simple when written like that.

Post by **Jungledoc** » Thu Jan 27, 2011 7:33 am

Proper Knob wrote:
Jungledoc wrote:14 chinups!!!
I only need to gain one every two months to reach my target of 20 by the end of the year. It sounds so simple when written like that.

I think it might go faster as you go along. From 1 to 2 is hard. From 9 to 10 isn't so bad. From 19 to 20 won't take much. Maybe I should try to catch you. Or just go up in parallel with you. Or even increase by a rep or two. Maybe it's time for a challenge.

Proper Knob · Post by **Proper Knob** » Thu Jan 27, 2011 8:00 am

Jungledoc wrote: Maybe it's time for a challenge.

There's a always time for a challenge!!

Incidentally i'm going to try 'laddering' my chinups/pullups for a while. There was an interesting article in Jason Ferruggia's blog about this concept and about how he had increased a female clients chinup PR by 4 reps, from 13 to 17, whilcy rarely training more than 3 reps at a time. I've found the article -

http://jasonferruggia.com/jens-new-chin-up-pr/

Post by **Jungledoc** » Thu Jan 27, 2011 8:11 am

Proper Knob wrote:
Jungledoc wrote: Maybe it's time for a challenge.
There's a always time for a challenge!!

Incidentally i'm going to try 'laddering' my chinups/pullups for a while. There was an interesting article in Jason Ferruggia's blog about this concept and about how he had increased a female clients chinup PR by 4 reps, from 13 to 17, whilcy rarely training more than 3 reps at a time. I've found the article -

http://jasonferruggia.com/jens-new-chin-up-pr/

Sssshhh. Thanks, but don't tell anyone else about the article. I've just posted a new chinup challenge!

Post by **Jungledoc** » Thu Mar 24, 2011 2:35 am

Hey, great job on both the DL and the bench!

Proper Knob · Post by **Proper Knob** » Thu Mar 24, 2011 10:20 am

Jungledoc wrote:Hey, great job on both the DL and the bench!

Cheers Doc.

I'm hoping that this sumo training will carry over to my conventional deadlift. I guess time will tell. As for the bench, it had to start going up eventually, everything else is.

Post by **Jungledoc** » Tue Apr 26, 2011 11:29 am

Proper Knob wrote:26/4/11

New Cycle

Bench
2 x 8 x bar
8 x 40kgs
6 x 50kgs
5 x 62.5kgs
5 x 72.5kgs
7 x 80kgs

1 x 90kgs
1 x 95kgs
...
I'm keeping with 5/3/1 on my main lifts, but my accessory work will be built around a bodybuilding type bodypart split instead of the usual upper/lower split i have been doing.

This makes me really curious. How is this sequence on bench "5/3/1"?

Proper Knob · Post by **Proper Knob** » Tue Apr 26, 2011 2:09 pm

Hi Doc,

These are the warmups
2 x 8 x bar
8 x 40kgs
6 x 50kgs

These are the sets of five for week one, with the final one being the AMRAP (or not quite in this case) -
5 x 62.5kgs
5 x 72.5kgs
7 x 80kgs

Performing a few singles was something Wendler recommended in one of his Blood & Chalk articles on T-Nation. There's a nice article on the elitefts website which contains Wendlers answer to 5/3/1 related questions.

http://asp.elitefts.com/qa/training-log ... 083&tid=63" onclick="window.open(this.href);return false;

The heavy singles one is number 17. Number 41 is another of my favourites.

Post by **Jungledoc** » Tue Apr 26, 2011 9:20 pm

Well, good job.

I'll keep that in mind. If I ever end up my 5/3/1 feeling like I haven't gone heavy enough, I'll give it a try.

Proper Knob · Post by **Proper Knob** » Wed Apr 27, 2011 3:30 am

I normally perform a few singles in the first week of the cycle only.

In the second week i usually perform a second AMRAP set at 75% aiming for a minimum of 10 reps, it's a killer.

KenDowns · Post by **KenDowns** » Tue Jun 14, 2011 9:03 pm

Phil, are you doing your pullups pure bodyweight, and have you ever used resistance bands?

Just curious. I tried adding reps pure bodyweight and could not get past 22 reps over 5 sets. Then I tried the resistance band trick, lightening the bands every session over about 3 weeks until I ended at bodyweight, and added several reps, I think it came out to about 1/week.

Like I said, just curious and looking to compare experience.

ExRx.net

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