Phil's Journal.

[Proper Knob]

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.

[Proper Knob]

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

[Proper Knob]

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.

[Proper Knob]

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.

[Proper Knob]

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.

[Proper Knob]

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.

[Proper Knob]

9/5/16

Deadlifts - straps
3 X 160kgs
3 X 185kgs
4 X 207.5kgs

Front Squats
5 X 62.5kgs

Back Raises
5 sets

Pullups and Rollout throughout.

[Proper Knob]

13/5/16

Bench Press - paused
5 x 77.5kgs
3 x 87.5kgs
5 x 97.5kgs Equals rep PR

Incline Press
5 x 10 x 42.5kgs

Seated Cable Rows/Rollouts *superset
5 sets of each

Lying tricep Extensions to finish. Going to do the 6 week 531 Rest Pause Challenge next, need to find a weight for that exercise.

[Proper Knob]

16/5/16

Squats
5 x 122.5kgs
3 x 140kgs
2 x 157.5kgs

SB Squats
5 x 10 x 85kgs

SLDL's
5 x 10 x 105kgs

[Proper Knob]

20/5/16

Incline Press - paused
5 X 55kgs
3 X 62.5kgs
7 X 70kgs

Bench Press - paused
5 X 10 X 52.5kgs

Pullups/Rollouts *superset
3 sets

Dropped OHP as it was causing me neck issues. Have to figure out why.

[Proper Knob]

23/5/16

Deadlifts
5 x 172.5kgs
3 x 195kgs
2 x 220kgs

Front Squats
5 x 65kgs

Back Raises
5 x bw

Chin-ups between a lot of sets. Facepulls added also. That's that BBB cycle complete. i'm going to do with 6 week 5/3/1 Rest Pause Challenge next. I'll be lowering by TM's for Squat and Deadlift.

[Proper Knob]

26/5/16

5/3/1 - 6 Week Rest Pause Challenge

Squats
5 x 100kgs
5 x 112.5kgs
10 x 127.5kgs - Equals weight PR

15 x 100kgs - high bar

Bench Press - paused
5 x 67.5kgs
5 x 80kgs
8 x 90kgs

10-5-3 @ 67.5kgs

Chinups
7-3-2 @ bw

Lying Tricep Extensions
12-5-4 @ 20kgs

Situps
3 sets

[Proper Knob]

2/6/16

Deadlifts - straps
5 x 140kgs
5 x 162.5kgs
10 x 182.5kgs

12 x 140kgs

Incline Press - paused
5 x 50kgs
5 x 57.5kgs
9 x 65kgs

11-4-4 @ 50kgs

Seated Cable Rows
15-6-5 @ 9 stack

Straight Bar Curls
8-4-4 @ 30kgs

Situps
3 sets

[Proper Knob]

5/6/16

Bench Press - paused
3 x 72.5kgs
3 x 85kgs
5 x 95kgs

11-5-3 @ 72.5kgs

Squats
3 x 105kgs
3 x 120kgs
8 x 135kgs

12 x 105kgs - higher bar

Chinups
8-3-3 @ bw

Lying Tricep Extensions
15-6-4 @ 20kgs

[Proper Knob]

9/6/16

Deadlifts - straps
3 x 150kgs
3 x 172.5kgs
8 x 192.5kgs Equals PR

12 x 150kgs

Incline Press - paused
3 x 55kgs
3 x 62.5kgs
6 x 70kgs

11-5-2 @ 55kgs

Seated Cable Rows
16-7-6 @ 9 stack

Straight Bar Curls
forgotten

Situps
3 sets