Search found 1676 matches

by Proper Knob
Wed May 04, 2016 4:38 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

4/5/16

Press
3 x 42.5kgs
3 x 47.5kgs
7 x 55kgs


Bench Press
5 x 10 x 50kgs

Facepulls and Incline Y's to finish.
by Proper Knob
Tue May 03, 2016 2:51 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

29/4/16

Squats
3 X 115kgs
3 X 132.5kgs
6 X 147.5kgs


SB Squats
5 X 10 X 82.5kgs

SLDL's
3 X 10 X 102.5kgs

Ran out of time.
by Proper Knob
Mon Apr 25, 2016 4:26 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

25/4/16

Bench Press - paused
3 x 72.5kgs
3 x 82.5kgs
8 x 92.5kgs
Equals rep PR

2 x 1 x 102.5kgs

Press
5 X 10 x 32.5kgs

Seated Cable Rows/Kneeling Rollouts *superset
5 sets of each

Pushdowns and Curls.
by Proper Knob
Fri Apr 22, 2016 11:48 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

21/4/16

Deadlifts
5 x 150kgs
5 x 175kgs
7 x 197.5kgs


Front Squats
5 x 10 x 60kgs

Back Raises
5 sets

Rollouts between deadlift sets. Pull-ups and Chinups between the rest.
by Proper Knob
Wed Apr 20, 2016 12:56 pm
Forum: General
Topic: Wendler 5/3/1 stalling question
Replies: 10
Views: 11123

Re: Wendler 5/3/1 stalling question

Forward 5 cycles and then back 3 regardless of how many reps you are getting is what JW currently recommends.
by Proper Knob
Tue Apr 19, 2016 2:20 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

18/4/16

Press
5 X 40kgs
5 X 45kgs
10 X 50kgs


2 X 1 X 55kgs

Incline Press - paused
5 X 10 X 40kgs

DB Rows
5 X 10+

Pushdowns/Curls *superset
3 sets
by Proper Knob
Wed Apr 13, 2016 11:28 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

13/4/16

Squats
5 x 107.5kgs
5 x 122.5kgs
8 x 140kgs


SB Squats
5 x 10 x 80kgs

SLDL's
5 x 10 x 100kgs

Squats supersetted with Rollouts. SB Squats and Deadlifts supersetted with Pullups and Chinups.
by Proper Knob
Mon Apr 11, 2016 5:41 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

11/4/16

Bench Press - paused
5 X 67.5kgs
5 X 77.5kgs
7 X 87.5kgs


3 X 1 X 100kgs

Press
5 X 10 X 30kgs

Seated Cable Rows
5 X 10+ reps
by Proper Knob
Sat Apr 09, 2016 5:25 am
Forum: Journal Discussions
Topic: Phil's Journal Comments.
Replies: 174
Views: 162287

Re: Phil's Journal Comments.

Heres the new template for those who care or read this. 531 - 2 day split. The cycle will take 6 weeks to complete. Bench 531 sets and reps Press/Incline Press 5 x 10 @ 50% Rows 5 x 10 @ 50% Press 531 sets and reps Bench/Incline Press 5 x 10 @ 50% Rows 5 x 10 @ 50% Squats 531 sets and reps Front Squ...
by Proper Knob
Sat Apr 09, 2016 5:16 am
Forum: Journal Discussions
Topic: Phil's Journal Comments.
Replies: 174
Views: 162287

Re: Phil's Journal Comments.

Cheers Doc, my deadlift is coming along nicely. I've not really been focussing on it too much, I've been trying to bring my pitiful squat up to some sort of respectable standard. By my estimation anyhow.
by Proper Knob
Sat Apr 09, 2016 5:10 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

8/4/16

SB Squats
worked up to
2 x 1 x 140kgs
3 x 5 x 100kgs

Press
worked up to
4 x 65kgs - 2 rep PR!!!
3 x 5 x 40kgs

Curls/Pushdowns *superset
3 sets

Working out some new TM's for both those exercises today.
by Proper Knob
Fri Apr 08, 2016 5:13 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

5/4/16

Incline Press - paused
5 X 60kgs
3 X 67.5kgs
4 X 75kgs


5 X 5 X 60kgs

Deadlifts
5 X 165kgs
3 X 190kgs
4 X 215kgs
by Proper Knob
Fri Apr 01, 2016 11:02 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

31/3/16

Bench Press - paused
5 x 75kgs
3 x 85kgs
4 x 95kgs


1 x 105kgs
8 x 85kgs

Squats
5 x 120kgs
3 x 135kgs
4 x 152.5kgs


6 x 120kgs
by Proper Knob
Mon Mar 28, 2016 7:30 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

23/3/16 Deadlifts - straps 3 x 160kgs 3 x 180kgs 3 x 202.5kgs 10 x 180kgs Front Squats 10 x 60kgs 3 x 70kgs 3 x 80kgs 3 x 90kgs 10 x 60kgs Got home thinking i would be eating and sleeping to find my partner had gone into labour, 38 hours later we had a baby girl. Life has forever changed.
by Proper Knob
Mon Mar 21, 2016 4:17 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384172

Re: Phil's Journal.

21/3/16

Incline Press - paused
5 X 52.5kgs
5 X 60kgs
9 X 67.5kgs


10 X 60kgs
9 X 52.5kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps