Phil's journal (imaginative title pending)

Squat

60 x 5
80 x 5
100 x 3
120 x 3
140 x 1 (add belt)
160 x 1
170 x 1

Bench

60 x 5
80 x 5
100 x 3
120 x 1
130 x 1
100 x 13

SSB squat

105 x 10 (no belt)

Rack chins

x 15

Incline Dumbell Rows

20 x 15

Ab wheel

x 12

Deadlifts

60 x 10
100 x 5
140 x 3
160 x 1
180 x 2 (12 sets)

Seated Press

20 x 10
30 x 10
40 x 5
50 x 3
60 x 3 (10 sets)

Little circuit - three rounds

Ab wheel x 10
Band Face Pull x 30
Calf Raise x 30
Band Neck extension x 20

Near death experience with low reps

Front squats

40 x 10
60 x 5
80 x 3
90 x 3
100 x 2 (12 sets)

Shrugs

60 x 10
100 x 5
140 x 5
180 x 3 (10 sets)

One dumbell curl and press

20 x 3 (10 sets)

A few days off has left me feeling lethargic and weak -

Squats

Up to 140 x 6 - awful bent over good morning style

Bench

Up to 100 x 12

Bent over row

Up to 100 x 10

Light stiff leg deads (40 x 15 - 2 sets)

I'm wrecked - physically from laying paving in the heat for the last two days.

So training was reduced and simple


Seated Press

Bar x 15
30 x 10
40 x 8
50 x 5
60 x 5
70 x 3
75 x 1
80 x 2
60 x 10


Incline Dumbell Row

20 x 25 (straps as my hands hurt)

We shall refer to this as "square one" - I'm starting the squat again - stupid light with no belt
, form and speed shall be the guide .

Squats

Bar x 15
60 x 10
80 x 8
100 x 5

SSB Squat

65 x 10 (5 sets)

Stiff legged Deadlifts

40 x 10 (5 sets)

This was supposed to be stupid easy but my back and legs feel awful ... Slow progress will be attempted from here

Bench

Bar x 5
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5

Savickas Press

40 x 10 (5 sets)

Pendlay Row

60 x 10 (5 sets)

Deadlifts

60 x 5
100 x 5
120 x 5
140 x 5
160 x 5

SSB Squat

67.5 x 10 (5 sets)

Stiff legged deadlift

42.5 x 10 (5 sets)

It's all looking a bit grim at the moment Phil!
Who do you train with?
Sometimes you need a little gym banter and encouragment from those that know where your coming from.

Finch - my training is like your eating, not great !

I train at home or at work, alone at every hour known to man depending on what shift I'm working. I havent had a training partner for a couple of years. I havent been to a "gym" for months.

It's not all bad - 122 x 5 on the bench today (on a rickety bench off of cheap squat stands !) - squats are awful but they will come up. Deads were rubbish the other day because I'd been humping big patio slabs around.

Today's training

Bench

Bar x 15
60 x 5
80 x 5
100 x 5
122 x 5

Standing Press

20 x 10
40 x 10
50 x 10 (5 sets)

Lat pulldowns
2 sets of 10

Cable rows
2 sets of 10