Search found 1676 matches

by Proper Knob
Sat Mar 19, 2016 4:10 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

17/3/16

Squats - higher bar
5 X 105kgs
5 X 120kgs
5 X 135kgs


1 X 150kgs - lower bar
1 X 160kgs - lower bar

3 X 5 X 105kgs - higher bar

Single Leg Hamstring Curls
Multiple sets
by Proper Knob
Wed Mar 16, 2016 6:00 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

16/3/16

Bench Press - paused
3 X 70kgs
3 X 80kgs
9 X 90kgs


5 X 5 X 70kgs - narrower grip

Seated Cable Rows
6 sets

Pushdowns/Curls *superset
4 sets
by Proper Knob
Wed Mar 16, 2016 5:56 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

13/3/16

Deadlifts - straps
5 X 145kgs
5 X 165kgs
8 X 192.5kgs


8 X 165 - deficit

Front Squats
3 X 8 X 70kgs

KB Swings
2 sets
by Proper Knob
Wed Mar 09, 2016 4:15 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

9/3/16

Incline Press - paused
3 X 55kgs
3 X 65kgs
6 X 72.5kgs


9 X 65kgs
10 X 55kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps
by Proper Knob
Mon Mar 07, 2016 12:49 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

6/3/16 Squats 3 X 112.5kgs 3 X 127.5kgs 12 X 145kgs 3 X 5 X 112.5kgs Single Leg Hamstring Curls 4 sets Left leg wasn't quite right after squatting so tested my hamstring strength in each leg to discover my left was substantially weaker, hence the single leg curls. Ran out of time for anything else.
by Proper Knob
Mon Mar 07, 2016 12:46 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 152671

Re: Steve's Journal Comments

There are that many templates and challenges that can be implemented into the 5/3/1 program that monotony should never set in.
by Proper Knob
Sun Mar 06, 2016 1:55 pm
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 11315

Re: Benching using Pullup Strategy

Not necessarily, you can do an AMRAP and then hit a few singles. I have numerous times.
by Proper Knob
Sun Mar 06, 2016 1:53 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 152671

Re: Steve's Journal Comments

Why not try one of the 5/3/1 challenges Steve?
by Proper Knob
Sat Mar 05, 2016 9:03 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

4/3/16

Bench Press - paused
5 X 65kgs
5 X 75kgs
12 X 85kgs


5 X 5 X 65kgs - narrower grip, longer pause

Incline Cambered Bar Rows
5 sets

Pushdowns/Curls *superset
3 sets of each
by Proper Knob
Fri Mar 04, 2016 8:02 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

29/2/16

Deadlifts
2 X 165kgs
1 X 187.5kgs
1 X 210kgs

1 X 225kgs
1 X 235kgs

3 X 210kgs
8 X 165kgs - Straight Leg with straps

Back Raises
50 reps
by Proper Knob
Fri Mar 04, 2016 5:14 am
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 11315

Re: Benching using Pullup Strategy

Joker sets Doc are basically a way of getting in some heavier work above the percentage you should be working at that day. I know Wendler doesn't recommend them anymore except for certain occasions, and wishes he never mentioned them in the first place, because people just got carried away with them...
by Proper Knob
Thu Mar 03, 2016 12:12 pm
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 11315

Re: Benching using Pullup Strategy

I remember you relaying your 5/3/1 story before on this board Ken, I also remember KPj pointing out that although your 1RM maxes may have not gone up, the rep work on 5/3/1 'primed' your body for when you did some peaking work. I have no doubt that if you added some 'joker set' singles into your tra...
by Proper Knob
Wed Mar 02, 2016 5:21 pm
Forum: General
Topic: Benching using Pullup Strategy
Replies: 13
Views: 11315

Re: Benching using Pullup Strategy

I had a similar problem to you, pressing movements were hard to get any sustained progress on. I'm tall, 6'2" with long arms. Built for deadlifting. In September when my wrist was better I was honest with myself and admitted that any progress I had, particularly from pressing exercises, was when I f...
by Proper Knob
Sun Feb 28, 2016 12:32 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

28/2/16

Incline Press - paused
5 X 57.5kgs
3 X 65kgs
6 X 72.5kgs


11 X 65kgs
9 X 57.5kgs - longer pause

Pullups
50 reps

Dips
40 reps

Facepulls
40 reps
by Proper Knob
Thu Feb 25, 2016 1:42 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384175

Re: Phil's Journal.

24/2/16

Squats
2 X 115kgs
1 x 132.5kgs
1 X 147.5kgs

1 X 160kgs
1 X 170kgs
1 X 175kgs

6 X 147.5kgs
10 X 115kgs

Leg Extensions/Lying Hamstring Curls/Hip Circle *triset
2 sets of each