Phil's journal (imaginative title pending)

These clips have been massively helpful, I've had a VMO that has gone to sleep for years and I've been unable to flex my left leg straight for years - this is why

After a couple of plays with this and I have full TKE and can actually flex my quad

I think this may help my squat somewhat !





I tried the last one with some knee wraps - it seemed to work - but nothing dramatically different

Seated Press no back support

Bar x 10
Bar x 10
40 x 5
50 x 4
60 x 3
70 x 2
80 x 1
82.5 x 1
67.5 x 2 (3 sets)

Chins

x 5
10 x 5
20 x 4

Incline dumbell rows

30 x 15

Squats

Bar x 12
60 x 8
60 x 8
100 x 5
120 x 3
140 x 2 (add belt)
160 x 1
175 x 1 - form not great, but not horrific - on track with this week's goals
140 x 2 (3 sets)

Ab wheel x 10
Reverse hypers 3 sets x 10

Back is killing me (and has been since the morning after the last session - despite any obvious trauma)

My lower back aids/leprosy is still there but not as severe

So onwards with benching

Close Grip Paused Bench Press

Bar x 20
60 x 5
80 x 4
100 x 3
120 x 2 (add wrist wraps)
135 x 1 (head moved up I think)
120 x 2 (3 sets)

Chins x 10 (close) and x 7 (wide)
Band flyes x 30 and band pull aparts x 20

This week ends with all the goals met 175/135/210 - although my back pain in giving me serious concern for onward progression .

Next week should be 180/140/215 - I'm not all that hopeful at this point !

My back has been horrible the last few days - hurts to do anything, including use the clutch pedal - lower back has always been right hand side for me - this time it was on the left and loads of it was glute pain and tightening.

Came across this little gem - along with brutal hockey ball "massage" - this felt good and allowed me to train today



Squat

60 x 8
60 x 8
80 x 5
100 x 4
120 x 3
140 x 2 (add belt)
160 x 1
170 x 1 (slow and hard but unexpected considering the back issues)

Dumbell Lunges

10kg (each hand) x 10 (3 sets)

Band Leg Curls x 20 (3 sets)
Band Knee Aparts (adduction/abduction - not sure which !) x 20 (3 sets)

Pleasing benching today

Close grip paused bench press

Bar x 20
60 x 8
60 x 8
80 x 5
100 x 3
120 x 1(add wrist wraps)
130 x 1
140 x 1 (maybe a little butt lift)
100 x 13 (2 rep PB - touch and go, no rest between reps)

Incline dumbell row

30 x 15
30 x 15
30 x 12

3 sets of band flyes x 25 and light behind the back shrugs 60 x 15

Squat

Bar x 10
Bar x 10
60 x 8
100 x 5
120 x 3
140 x 2(add belt)
160 x 1
170 x 1(much better than last time)
160 x 2 (tough)

Some shoulder raises(side and front with 5kg) then

Deadlift

60 x 5
100 x 5
140 x 3
180 x 1
200 x 1 (add belt - hard as hell)
220 x 1 (take belt off and voila - decent pull)

Stiff Legged Deadlift

140 x 10 (straps no belt)

Then some super light SSB lunges and SSB good mornings - and 30 curls with the bar

My back was making some disturbing clicking noises when setting up to squat - hence leaving it at 170

Deadlifts without a belt were a revelation - so much stronger

Given that your 220 pull was after squats and a tough pull, would you be willing to say there's potential for a deadlift PB in the near future? Always good to have something "click" in training (other than knees, back, shoulders etc. obviously)

It's my weakest lift so that would be nice - I shall call the 220 a belt-less PR !

I just wish the squat would ease upwards

Trained at Eddie Abbews gym - pleasing session, some of which was spent on diet advice from Eddie



Bench Press

Bar x 40
60 x 8
80 x 5
100 x 3
120 x 1(add wrist wraps)
140 x 1 (much easier than last week - might have squeezed a 2nd rep)
120 x 5
100 x 10

Seated Press

Bar x 10
40 x 5
60 x 3
80 x 1
60 x 5

Then a few sets of a tricep machine

Would be good to see you hit a bench PB - looks like a deadlift one is on the way. What's with the diet - weight loss, strength gain, general cleanup?

I'd be delighted with 180/140/220 at the East Mids - any PBs would be lovely

The diet is for all three - having done a diet like this before, strength does seem to increase rapidly.

I have always considered that bodybuilders had drugs and great genetics to thank for their gains (dem gainz) - I'm willing to admit that they might know something about building strength, muscle and keeping a good power/strength ratio via low bodyfat - the recent massive bench video (Baz) and some very short searching on the interweb show that there are plenty of 220+ benchers amongst bodybuilders.

Deadlifts

Bar x 10
60 x 8
100 x 5
140 x 5
180 x 3
200 x 2

Chins

x 5
x 10
x 8 (wide)
x 6

Bent over row

60 x 25