1369phil's quest for slightly above mediocre

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Lurkio		...	22-07-2010 @ 09:07
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235 600.0 kgs @ 108kgs UnEq	Good stuff phil.

1369phil		...	23-07-2010 @ 17:38
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	A pleasing session - especially considering my shoulder's been hurting all day. The plan was light squats, heavy bench and heavy deads Squats Bar x 10 60 x 5 100 x 3 120 x 2 140 x 3 x 3 Bench Press Bar x 15 60 x 8 80 x 5 100 x 2 120 x 1 130 x 1 (pause) 135 x 1 (pause) 140 x 1 (pause - no wrist wraps on any sets) Deadlifts 70 x 5 120 x 5 160 x 3 190 x 3 190 x 3 195 x 3 2 sets of pushdowns, 2 sets of chins and a leg machine thingy for 2 sets

1369phil		...	26-07-2010 @ 16:58
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Heavy Squats, volume bench and light deads - not great today Squat Bar x 10 60 x 5 100 x 3 120 x 3 140 x 1 160 x 1 170 x 1 180 x 1 (not pleased with this) 180 x 3 (slightly better) Bench Bar x 20 60 x 8 80 x 5 100 x 2 122.5 x 5 (2 sets) 122.5 x 4 (2 sets) 122.5 x 3 (should be 5 x 5 - this is one rep improvement on the last effort) Deads 60 x 5 100 x 5 130 x 3 150 x 3 x 3 (last set without a belt felt better than with a belt - interesting) Some pull-ups (2 sets of 5) dips (16 and 17 reps) and a set of hypers (10) - this comes under the category of fannying around.

1369phil		...	28-07-2010 @ 15:17
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Very pleased today Squats Bar x 10 60 x 5 100 x 3 120 x 3 140 x 1 167.5 x 5 x 5 (best ever 5 x 5) Standing Press Bar x 15 40 x 5 60 x 3 80 x 4 (3 sets) Deadlifts 60 x 5 100 x 5 150 x 3 (3 sets) A single set of dips (20 reps - best ever !) and chins (5 easy ones)

Jordan		...	28-07-2010 @ 15:27
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5 547.5 kgs @ 80kgs UnEq	Strong sessions there mate

VinnyfromCustardLand		...	28-07-2010 @ 15:34
JEDWARD Member 454, 980 posts SQ 225, BP 170, DL 275 670.0 kgs @ 106kgs UnEq	Bit late but welcome, I hope along with journal entries you'll be keeping us informed of any interesting shift stories.

1369phil		...	30-07-2010 @ 16:03
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Not too bad today - my back needed some work before lifting (pvc roller and hockey ball) Light Squats, heavy bench and heavy deads. Squats Bar x 10 60 x 5 100 x 3 120 x 1 140 x 3 x 3 Bench Bar x 20 60 x 8 80 x 3 100 x 1 120 x 1 130 x 2 (all paused) Deadlifts 60 x 5 100 x 5 150 x 1 195 x 3 x 3 (no belt on any) Nothing else today


1369phil		...	03-08-2010 @ 16:08
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Post Edited: 03.08.2010 @ 16:13 PM by 1369phil Bench seems to be going backwards - squats and deads are ok - today's plan was heavy squat, volume bench and light deads Squat Bar x 10 60 x 5 100 x 5 130 x 3 160 x 1 (add belt) 180 x 4 (this equals my best ever - yet again my right glute feels like it's ripping - which makes my bottle go even more than normal - these were better than before, which probably means I'm as strong as I've been on the Squat) Bench Bar x 15 60 x 8 80 x 5 100 x 3 122.5 x 3 (2 sets) 122.5 x 2 100 x 10 This should be 5 x 5 - so I'm waaaayyy off where I should be - it's handy that I've got a bench competition in a month and my bench sucks ! So the bench-plan is to drop back to 110 for 5 x5 and work up from there - my heavy days will start at 120 for a paused triple. Hopefully that'll work - dont panic Captain Mainwearing. Deads 70 x 5 120 x 5 160 x 3 x 3 Deads are going ok - generally I go with 150/160 for my lighter day and I'm up to 195/200 for heavier days - this seems to be ok. I did some light fannying around - hypers, curls, shrugs - all light

Lurkio		...	03-08-2010 @ 18:27
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235 600.0 kgs @ 108kgs UnEq	Post Edited: 03.08.2010 @ 18:30 PM by Lurkio 180x 4 is bloody good going mate.

1369phil		...	03-08-2010 @ 18:41
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Thanks Mal, I did it without a spot and walked a mile out of the rack so I could dump the weight if needed. I'd love to get the squat well above 200 by November.

1369phil		...	05-08-2010 @ 17:21
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	I've had a shocker - no strength at all today - seriously considering splitting the routine and/or two days per week Squats Bar x 10 60 x 5 100 x 5 130 x 3 150 x 1 170 x 5 170 x 2 170 x 2 Incline Bench Bar x 10 50 x 8 80 x 8 (3 sets) Chins 3 sets of 5 (different grips) Deadlifts 70 x 5 110 x 5 (that'll do - back really tight and sore)

1369phil		...	07-08-2010 @ 19:23
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Changing routines round all the time has got me nowhere fast in the past - so I'm sticking with what I'm doing - I might change the reps/sets a bit (3's instead of 5's etc) but the same principles apply, 3 lifts every session - rotating light, heavy and volume. It turned into a 3 x 3 day. Today was heavy deads, so light squats (concentrating on form and speed) and some benching - which is close grip today as my shoulder is hurting. Squat Bar x 10 60 x 5 100 x 3 120 x 3 140 x 3 x 3 Close Grip Bench Bar x 15 60 x 5 80 x 3 100 x 1 120 x 3 x 3 Deadlifts 60 x 5 110 x 3 160 x 3 195 x 3 195 x 3 200 x 3 (felt easy - this equals my best 3 rep and was done without a belt and in olympic lifting shoes - hopefully 230 in deadlift slippers is a possible soon) I did some shoulder raises (various) and one arm cable rows (to mimic a reverse bench press) - only a handful of sets in total I had a huge sleep last night (kids not at home) - normally I get 5-6 hours, I must have had double that.

andydanjosh		...	08-08-2010 @ 10:34
^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180 447.5 kgs @ 74kgs UnEq	good sessions and some top benching go on .

1369phil		...	12-08-2010 @ 11:12
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Had to train reasonably early in the morning and my back had been cramping through the night so I wasnt expecting much. Heavy squat, volume bench and light deads. Squat Bar x 10 60 x 5 100 x 5 120 x 3 140 x 1 160 x 1 180 x 3 (one rep shy of last week but not disasterous) Bench Bar x 15 60 x 10 80 x 5 100 x 1 122.5 x 3 (6 sets - no handoff, touch and go) 122.5 x 2 (stopped there - I'll work up to 8-10 sets of 3) Deads 60 x 5 100 x 5 150 x 3 x 3

tonyjb72		...	12-08-2010 @ 11:52
abs by summer 2011? Experts opinions vary Member 290, 2552 posts	Nice lifting Phil...will follow this with interest!

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