Phil's journal (imaginative title pending)

Squat

60 x 5
60 x 5
80 x 4
100 x 3
120 x 2
140 x1 (add belt)
150 x 1
127 x 2 (3 sets)

Deadlifts

60 x 5
100 x 4
140 x 3
160 x 2
180 x 1
155 x 2 (3 sets)

Ab Roller

X 15 (2 sets)

Squats

Bar x 10
60 x 5
60 x 5
80 x 4
100 x3
120 x 2
140 x 1 (belt)
150 x 1
155 x 1
130 x 2 (3 sets)

Bench

Bar x 20
60 x 5
70 x 4
80 x 3
90 x 2
100 x 1
110 x 1
120 x 1
102 x 2 (3 sets)

Face pulls

3 sets of 20 with bands

Bench

Bar x 20
60 x 5
70 x 4
80 x 3
100 x 2
110 x 1
125 x 1
105 x 2 (3 sets)

Dips

5 sets of 10

Incline bent raises

1.25 x 20 (2 sets - to the side and 2 sets to the front)

I found some nice chin up handles in a park where I took my kids - I did sets of 3 reps - either 42 or 45 reps in total

A few hours later I did some gym stuff

Deadlifts

60 x 10
100 x 5
120 x 4
140 x 3
160 x 2
180 x 1
187 x 1
200 x 1
180 x 2 (3 sets)

Calf raises

Squats
60 x 5
80 x 4
100 x 3
120 x 2
140 x 1
160 x 1
165 x 1
140 x 2 (3 sets)

Deadlifts
60 x 5
100 x 4
140 x 3
180 x 2
200 x 1
205 x 1
180 x 2 (3 sets)

Chins
X 3
5 x 3
10 x 3
15 x 3
20 x 3

Calf raises

I'm flying along here - way quicker than I thought - 150 x 1 was not easy one week ago . Today's best felt easier .

Squats

Bar x 10
60 x 5
60 x 5
100 x 4
120 x 2
140 x 1 (belt)
160 x 1
170 x 1
145 x 2 (3 sets)

Bench Press

Bar x 20
60 x 5
70 x 4
85 x 3
100 x 2
115 x 1
127 x 1
110 x 2 (3 sets)

Benching was done without a handoff - I added wrist wraps for the last heavy sets - not sure if I get anything from them.

Face pulls x 25 (4 sets)

Safety Bar Squats

Bar x 10
65 x 5
85 x 4
105 x 3
125 x 2
65 x 10

Ab wheel - 2 sets of 10


Back twinged a bit today - it was my second 4.35am start , so it was an easy session

Triple double post nightmare !

Double post

Deadlifts

Bar x 10
60 x 5
60 x 5
100 x 4
140 x 3 (hook grip all the above)
180 x 2 (alternate grip)
200 x 1
210 x 1
180 x 2 (3 sets)

Bench Press

Bar x 20
60 x 5
60 x 5
80 x 4
100 x 3
110 x 2
120 x 1
130 x 1 (no handoff , spotters or wrist wraps - paused)
100 x 8

Squat
Bar x 10
60 x 5
100 x 4
120 x 3
140 x 2 (belt)
160 x 1
170 x 1 (too slow)
145 x 2 (3 sets)

Shrugs
60 x 10
100 x 10 (hook)
140 x 10 (straps)

Bar curls (empty) x 30

Rubbish session last night - squats to 160 .... Shoulders killing me - maybe low bar is a bad idea ??

Squats

Bar x 10
60 x 5
100 x 3
120 x 2
132 x 2 (6 sets)

Bench

Bar x 20
60 x 5
80 x 3
100 x 3
120 x 1
130 x 1 (no handoff, paused)
90 x 11 (touch and go - stopped a good rep before failure)

Incline Prone Dumbell Row

10 x 20
20 x 10 (5 sets)

Ab Roller

3 sets x 10


Generally pleasing - about 10 weeks to the competition, small increments on the bench and some volume increases on the squat. Deads and more squats later in the week for me.

Squats

Bar x 10
60 x 10
100 x 3
120 x 2
132 x 3 (6 sets)

Seated Press

Bar x 10
30 x 10
40 x 5
50 x 5
60 x 5 (from pins - no back support)

Deadlift

60 x 5
100 x 5
140 x 3 (hook)
180 x 1 (alternate grip)
200 x 1
220 x 1 (easy peasy)

Romanian Deads

140 x 5 (standing on 2" block, DOH)

Squats
60 x 10
100 x 3
120 x 2
132 x 2 (6 sets)

Bench
Bar x 20
60 x 15
80 x 5
100 x 3
120 x 1
132 x 1 (close grip and paused)
100 x 10
60 x 20

Seated Row
3 sets

Pullover
2 sets