Return of the King

BossArky

Wednesday May 16th: Bench Day 11 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x4 ... worksets

Band Pull Apart
6x30
---
DB Arnold Press (standing)
6kg per arm - 3x10

DB Curl
6kg per arm - 3x8
---
Concentration Curl
6kg per arm - 3x6 ... just light stuff for blood flow
---

Got through Benching 105kg 6x4. The 24th and last rep was a close call on locking it out. Got it.

Kept the assistance nice and light.

BossArky

Friday May 18th - Squat Day 12 of 12

Squat (with belt from 120kg upwards)
20kg - 1x10
60kg - 1x5
100kg - 1x3
130kg - 1x1
150kg - 1x1 ... top set. Was aiming for 3. Failed 2nd


Ab Wheel (knees)
3x5
---
Lunges
bodyweight - 3x8 per leg
---
Goblet Squat
6kg - 1x8
8kg - 1x8
10kg - 1x8
---

Squats ended with a single rep on 150kg when the prescribed reps were 1x3. Failed on 2nd rep. Too much weight loss recently and think I overshot on the last Squat session with 140kg 2x5.

Will eat up in the coming months to put back on some weight.

BossArky

Saturday May 19th: Bench Day 12 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
100kg - 1x1
110kg - 4x3, then 1x2 ... worksets ... supposed to be 6x3 but failed on set 5 rep 3 so reduced the weight on last set
100kg - 1x6 ... PR for 6 reps at 100kg

Band Pull Apart
6x20-30
---
Barbell Row
35kg - 2x25

Chin Ups
3x6
---
Lateral Raise to overhead (standing)
6kg per arm - 3x10
---

Given the recent weight loss the aim of 110kg 6x3 was ambitious enough. Got 4 of the sets, then failed the 5th on rep 3. Dropped off 10kg for the 6th set and went for a rep PR for the laugh. Got 6 reps which is 1 better than my previous rep max. Nice to end the cycle with something.

Did some new assistance (the lateral raise to overhead) which hits the traps hard.

BossArky

Wednesday May 23rd - deload

Goblet Squat
8kg(?) - 3x10

TRX Row
3x10
---
Trap Bar Deadlift (assuming bar = 20kg)
60kg - 1x6
100kg - 1x6
120kg - 1x6
140kg - 1x6
160kg - 1x1
180kg - 1x1
200kg - fail
160kg - 1x1
100kg - 3x8

Incline DB Bench
20 lbs per arm - 1x10
25 lbs per arm - 1x10
30 lbs per arm - 1x10
35 lbs per arm - 1x10
40 lbs per arm - 1x10
45 lbs per arm - 1x10
50 lbs per arm - 1x10
60 lbs per arm - 1x10
65 lbs per arm - 1x10
70 lbs per arm - 1x10 ... may have done 2 or 3 sets on this top weight. Cannot remember
---
Face Pulls
light/moderate - 3x10

Machine Seated Row
light/moderate - 3x10
---
45 Degree Back Raise
4x10

Leg Extension
light/moderate - 3x10 and final set 1x15
---

The aim of today was doing some fun stuff and getting moving on a deload week. Randomly ended up maxing out on Trap Bar Deads which was fun. Could probably go heavier if mentally in the zone and belted up, etc. Was just messing about today and 180kg felt alright.

BossArky

Sunday May 27th - Squat

Squat (with belt from 120kg upwards)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
140kg - 1x1 ... top single. Alright
100kg - 3x8 ... fine after first set quite easy

Ab Wheel (knees)
3x8
---
Front Squat
60kg - 3x5
---
Lunges
bodyweight - 3x8 per leg
---
RDL
20kg - 1x10
40kg - 1x10
60kg - 1x10
---

First day back after deload and did some Squats plus various other lower body assistance. Don't have a concrete plan at the moment so enjoying some experimentation and non-standard (for me) rep schemes (e.g 3x8 after top single).

BossArky

Monday May 28th: Bench

Barbell Row
60kg - 1x5
80kg - 3x8
---
Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
100kg - 1x1
80kg - 3x8

Chin Ups (parallel grip)
3x5
---
DB Bench
22kg per arm - 3x8-10 ... cannot remember

Barbell Curl
30kg - 3x8 ... with 12 on final set
---
Face Pull
3x10
---

Worked up to a 100kg Bench single (easy) then back down to worksets of 80kg 3x8 which were handy. Finished off with a heap of bodybuilding.

BossArky

Wednesday May 30th: Deadlift

Deadlift
120kg - 8x3 ... triples EMOM for 8 minutes
---
Hip Thrust
70kg - 3x10 ... these feel weird
---
Good Morning
40kg - 3x10 .. stretching hammies
---
Lunges
20kg - 3x5 ... for the Quads
---

Usually this would be my 2nd Squat day of the week. Gonna change things up and make it a Deadlift focused day, with other lower body assistance. Will see how this goes for a while.

Deadlifts were alright. Set a timer and banged out triples every minute on the minute for 8 minutes. Did this 8x3 rather than 3x8 so I'd get the same workload down with potentially less taxing high rep sets. Experimenting with how I recover etc & trying to keep things fresh.

BossArky

Friday June 1st: Bench

Barbell Row
20kg - 3x10
---
Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - x8, x8, x10 ... repped out third set for 10 rep PR

Band Pull Apart
3x20
---
Chin Ups
x15, x5, x5 ... repped out first set for 15 rep PR

DB Arnold Press (standing)
10kg per arm - 3x10
---

Enjoyed some high reps on Bench. Decided to rep out the third and final set on 3x8 and ended with 10 reps. Previous highest reps at this weight would have probably been 6.

Whilst doing the first set of Chin Ups I was just thinking of going for moderate reps of 5 or 6... then they were feeling easy so thought I'd keep going for 8, 10... and then I was up there not far away from old rep PR of 14 (from back around 2007/8/9 when I was ~78kg - which I am roughly again) and decided to beat it. Got 15. Happy enough. Arms/lats in bits for 2nd and 3rd sets which I got 5 reps per set at a struggle on the final reps.

Good.

BossArky

Saturday June 2nd - Squat

Squat (with belt from 120kg upwards)
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
135kg - 1x1
150kg - 1x1 ... top single. Easy
110kg - 3x8 ... Easy

Ab Wheel (knees)
3x8
---
Front Squat
40kg - 3x5
---
Lunges
20kg - 3x6 per leg

Good Morning
50kg - 3x10
---

Worked up to a top single of 150kg on Squat before actual worksets 110kg 3x8. All quite easy.

Finished off with a lot of lighter volume on Abs, Front Squat, Lunges & GM.

BossArky

Tuesday June 5th:

Lat Pulldown Machine #1
ascending weights - 3x10

Seated Row Machine #1
ascending weights - 3x10
---
Lat Pulldown Machine #2
ascending weights - 3x10

Seated Row Machine #2
ascending weights - 3x10
---
Leg Press
ascending weights - 3x10

45 Degree Back Raise
ascending weights - 3x10
---
DB Shoulder Press (standing)
30lbs per arm - 1x10
40lbs per arm - 1x10
50 lbs per arm - 1x5

Incline Bench
60lbs per arm - 1x10

Flat Bench
70 lbs per arm - 1x5
45lbs per arm - 1x10
---
DB Hammer Curl
20lbs per arm - 1x10
45lbs per arm - 1x10
--
Rev Fly
2lbs per arm - 1x10
12lbs per arm - 1x10
12lbs per arm - 1x10
---

Some machines and light stuff as no barbells around.

BossArky

So, quick update - just back from 1.5 weeks in the USA. Only training I did is that 1 quick one documented above. Probably walked about 10km each day in evenings after work conferences. Perfect time to be there - long summer evenings. Ping ponged around between Chicago and New York.

After the initial work portion in Chicago I had planned to fly out to Sacramento (California) to visit SuperTraining gym for the weekend. Had flights and hotel all booked and was in connection with the guys there to come and train with them.

In the end changed my mind and went to NYC instead. Just wasn't in the mood for lifting weights - as typically do that 5 days a week anyway by default.

Quite enjoyed the time in New York again exploring. Have been there many a time but always find something new.

Weighed 78kg this morning in the middle of the night as I staggered around jetlagged - still too far underweight.

Short term goals in next two months (by mid August) is to get back to 80kg (1kg per month).

Long term by end of year to be back to 84kg (again 1kg per month). Shouldn't be hard to do -just gotta find time to eat, sleep, recover. Training is not the hard part of the equation - the other three are. If I can maintain current lean-ness whilst putting back on those 6kgs I'll be happy. Strength dosen't seem to have been impacted too much by the weight loss in the past 6 months and once I'm back up around 84kg I should be smashing previous maxes of Squat 170kg, Bench 125kg and Deadlift 200kg.

Long story short - had a great trip to the USA - now back to some proper training.

BossArky

Tuesday June 12th: Squat Day 1 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
125kg - 1x2
145kg - 1x1 ... hard
155kg - fail
95kg - 3x9 ... worksets

Ab Wheel (knees)
3x9
---
Deadlift
100kg - 3x5
---
Barbell Lunge
20kg - 3x7 per leg
---

First day back to proper training. Testing the waters with Squat singles. 145kg was hard. 155kg staped me. Will use 145kg as the base and increase each Squat day from there going forwards. The worksets on 95kg 3x9 were easy. So quick.

Finished off with some Abs, light Deads and Lunges.

BossArky

Wednesday June 13th: Bench Day 1 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
100kg - 1x1 ... top single for fun, easy
85kg - 6x6 ... easy

Band Pull Apart
3-6x10
---
Barbell Row
60kg - 1x5
90kg - 3x6
---
Chin Ups
bodyweight +10kg - 1x10 ... spent after this
bodyweight +5kg - 1x6
bodyweight - 1x4
---
DB Arnold Press (standing)
6kg per arm - 3x10 ... light pump

straight into...

Reverse Lateral Raise
6kg per arm - 3x10 ... light pump
---

Worked quickly up to a 100kg easy Bench single then back to actual worksets of 85kg 6x6 to kick off a new 6 week cycle.

Followed up with some Barbell Rows where 90kg was slightly too heavy to hold onto comfortably, then weighted chins where I was happy enough with 10 reps on +10kg. The 2nd and 3rd sets on +5kg and +0kg were low reps as biceps and lats spent.

Finished off with some light Arnold Press and Rev.Lat Raise for the pump.

BossArky

Friday June 15th: Squat Day 2 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
130kg - 1x1 ... top single, fine.
110kg - 3x7 ... worksets, fine.
---
Deadlift
70kg - 1x5
110kg - 3x5
---
Ab Wheel (knees)
3x7
---
Barbell Lunge
20kg - 3x8 per leg
---

Dosen't look like much but rattled through it at quick pace & was soaked by the end. Felt like being out for a fast jog - whatever that feels like.

Had to lie down with feet up for 15 mins afterwards as head thumping.

Making a concerted effort to eat more. Had two omlettes this morning. Aiming for 2 steaks a day going forwards plus oats washed down by water between meals to keep calories up.

Drank a couple of litres full fat milk during training above.

BossArky

Saturday June 16th: Bench Day 2 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
103kg - 1x1 ... top single, easy
95kg - 6x5 ... handy

Band Pull Apart
~3x10
---
Barbell Row
60kg - 1x5
90kg - 3x5 ... alright
---
Chin Ups
bodyweight +15kg - 3x5 ... PR?
---
DB Arnold Press (standing)
6kg per arm - 3x12
---
Reverse Lateral Raise
6kg per arm - 3x10
---

Enjoyed that ^^. Bench was easy & weighted chins may have been a PR. Not sure as been a while since doing those for straights sets with +15kg. I'm hitting the big compound lifts hard and eating to support it.

Have been consuming lots of steak, eggs and full fat milk for the past few days. Next morning after the above I was 79.5kg first thing in the morning so can sense body storing some glucose and getting ready to lay down some muscle. Feel asleep early on the sofa and had a decent sleep. Stars are starting to align once again.

Enjoyed watching the IPF 2018 world champs from Calgary too. BG came good!

BossArky

I need a competition to aim for. It has been too long since last time on the platform.

Browsing the Irish Powerlifting Federation calendar I see there is a competition on the weekend of Oct 6/7th.

I've added 2 weeks onto currently training plan to make it 8 vs original 6 weeks. This will allow me two cycles as follows to hit the competition weekend:

- Cycle 1: 8 weeks (of which 1 already completed)
- Deload 1: 1 week
- Cycle 2: 6 weeks
- Deload 2: 1 week
- Competition.

Alf Veedersane

Was thinking of doing that one myself as it happens.

BossArky

Do it! Would be good to see you there.

BossArky

Tuesday June 19th: Squat Day 3 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
120kg - 1x2
135kg - 1x1 ... top single, alright
120kg - 3x5 ... worksets
---
Deadlift (beltless, double overhand)
60kg - 1x5
120kg - 3x5
---
Ab Wheel (knees)
3x8
---
Barbell Lunge (Barbell)
30kg - 3x8 per leg
---

Getting through it after a long day sitting. Worked up to a top Squat single on 135kg before dropsets of 120kg 3x5.

Some Deadlifts, Abs and Lunges to finish off. Kept the Deadlifts beltless and double overhand to get more bang for buck with lighter weights on 120kg 3x5.

Added 10kg to Barbell Lunges & don't notice the difference between 20kg in recent sessions versus 30kg today. Working on bringing up unilateral strength.

BossArky

Wednesday June 20th: Bench Day 3 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 1x1
106kg - 1x1 ... top single, easy
100kg - 6x4 ... alright

Band Pull Apart
~6x10-15
---
Barbell Row
60kg - 3x10
---
Chin Ups
bodyweight +20kg - 3x5 ... actually did 6 on the final set, PR
---
DB Arnold Press (standing)
6kg per arm - 3x12
---

The highlight of the above was weighted chins +20kg for 3x5.

Kept the Barbell Rows light on 60kg 3x10 (vs recent 90kg 3x6) and got through the Bench (100kg 6x4) as quickly as possible in 29 mins.

BossArky

Friday June 22nd: Squat Day 4 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
120kg - 1x2
140kg - 1x1 ... top single
125kg - 3x3 ... worksets
---
Deadlift (beltless)
60kg - 1x5
100kg - 1x3
130kg - 3x5 ... double overhand first set, mixed second & third
---
Ab Wheel (knees)
3x8
---
Barbell Lunge (Barbell)
40kg - 3x8 per leg
---

Lower body stuff.

BossArky

Saturday June 23rd: Bench Day 4 of 12

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 1x1
109kg - 1x1 ... top single, alright
105kg - 6x3 ... got it done

Band Pull Apart
~6x10-15
---
Barbell Row
70kg - 3x8
---
Chin Ups
bodyweight +25kg - 3x5 ... PR
---
Lateral Raise (DB, one arm at a time, band on shoulder)
6kg DB per arm - 3x10
---
DB Arnold Press (standing)
6kg per arm - 3x12
---

Benching 105kg 6x3 after top single on 109kg. Alright.

Chin Ups bodyweight +25kg 3x5 is a decent PR. Will drop these for the next few weeks as shoulders getting a bit battered.

Hit 80kg on the scales on the morning of this workout so all the eating, sleeping, recovery etc is going well and helping me regain some muscle, fat, msucle glucose and general bloat.

Found a good tip for DB lateral raise on DeFrancos podcast recently. Stand on a band and loop it over your shoulder. The downwards pressure will keep shoulder joint in position so it dosen't move around when raising the DB. Feels good, sounds weird. Try it.

BossArky

Tuesday June 27th: Squat Day 5 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
125kg - 1x2
145kg - 1x1 ... top single, alright
105kg - 3x9 ... worksets
---
Deadlift (beltless, double overhand)
60kg - 1x5
80kg - 1x3
90kg - 1x2
100kg - 1x1
110kg - 1x1
120kg - 1x1
130kg - 1x1
140kg - 1x1 ... top single, double over, beltless
110kg - 3x5 ... worksets, double over, beltless
---
Ab Wheel (knees)
3x10
---
Barbell Lunge (Barbell)
30kg - 3x8 per leg
---

Trained with a colleague and was showing him technique on the various lifts above - hence the slow ramp up in Deadlift weights. Worked him up to a 10kg PR (120kg to 130kg, before he failed 140kg).

Was pretty cruisey for my own training. Focused on double overhand to work the grip. 140kg for myself is probably the double overhand limit of what I can hold on to. Completed the lift but it slipped out of grasp on the way down.

BossArky

Wednesday June 27th: Bench Day 5 of 12

Barbell Row
60kg - 3x10

Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 6x6 ... worksets

Band Pull Apart
3x~15
---

Just did the worksets today: Bench 90kg 6x6.

Dropped the top single and cut all other accessory except the superset Barbell Rows and some Band Pull Aparts. All those top singles on Squat and Bench, combined with heaps of other accessory are wearing me down. Will keep it focused on the core big 3 for a while to recover a bit.

BossArky

Saturday June 30th: Squat Day 6 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt & wrist wraps**
100kg - 1x3
120kg - 3x7 ... worksets
---
Ab Wheel (knees)
3x8
---
Lunge (front foot raised on 2 blue bumpers)
bodyweight - 3x8 per leg
---

Some Squats and light assistance. Dropped the Deads as twice a week on them with all the Squats makes recovery difficult when busy outside gym.

Varied the lunge stance and used just bodyweight for variety. Knees a bit sore from all the Squats, Deads, Lunges, etc. Time to dial back the assistance.

BossArky

Sunday July 1st: Bench Day 6 of 12

Barbell Row
20kg - 1x10
60kg - 1x10
---
Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x5 ... worksets

Band Pull Apart
3x~15
---
Two Arm Bent Over DB Row
22kg per arm - 5 or 6x10-12
---

Got through the Bench worksets whilst listening to Theraphy TroubleGum album on full blast and popping in/out of gym to catch the end of world cup match.

BossArky

Wednesday July 4th: Squat Day 7 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt & wrist wraps**
100kg - 1x3
120kg - 1x1 or 2?
130kg - 3x5 ... worksets, ok
---
Ab Wheel (knees)
3x5 ... keeping reps low for a change
---
Good Morning (front foot raised on 2 blue bumpers)
40kg - 3x8
---

Got through the Squats alright. Wasn't super motivated and was just a case of survival given a big celebratory night out recently.

Left lower leg is sore in a weird way when I get below parallel somewhere in the tibia. Was worse a few days ago and seems to be healing up - dosen't feel muscular.

Did Good Mornings and forget (accidentally) about Lunges - which is probably a good thing as I found Lunges the hardest on joints and recovery in general versus Squats and Lunges.

BossArky

Friday July 6th: Bench Day 7 of 12

Barbell Row
20kg - 1x10
60kg - 1x5
80kg - 1x3
---
Bench (paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 5x4 & 1x5 AMRAP ... worksets

Band Pull Apart
6x~15
---
Two Arm Bent Over DB Row
22kg per arm - 3x10
---
Barbell Curl
30kg - 3x10
---
DB Press (standing)
22kg per arm - 3x5
---


Getting through Bench. Plan was for 6x4 on 105kg. Was getting through them fine.

After 5 sets I couldn't be bothered with same for the 6th so decided to drop off 5kg and go for an AMRAP to see if I could beat 6 reps on 100kg from a few weeks back. Managed 5 only, failing on 6th. No big deal. Last time I was coming down before that ARAMP on 100kg was from triples on 110kg so the 100kg felt easier than just coming down from 4s on 105kg like today.

Some assorted accessory work. The DB Rows, both sides together, no support hit the upper back/lats in a different way than standard Barbell Rows as the ROM is greater even though the weight is less.

Some curls and shoulders to finish off.

BossArky

Saturday July 7th: Deadlift Day ? or ?

Deadlift
70kg - 1x5
110kg - 1x3
**add belt**
130kg - 3x5 ... easy, mixed grip alternating each set
---
Fat Grip Deadlift
70kg - 3x5 ... easy on back, just working grip a bit. Not too taxing there
---
Barbell Shoulder Press (standing)
20kg - 1x5 to front, 1x5 to back
30kg - 3x5 to front, 3x5 to back ... actually 6 each on last set
---

Adding back in a Deadlift day as the 5th day in the week. Prefer this approach: train 5 smaller manageable days rather than Squatting and Deadlifting on the same day in a more longwinded session.

Worked grip and shoulders to.

Enjoyed that.

BossArky

Sunday July 8th: Squat Day 8 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt & wrist wraps**
100kg - 1x3
120kg - 1x1?
135kg - 3x3 ... worksets, hmmmpf
---
Ab Wheel (knees)
x6, x8, x10
---
Good Morning
50kg - 3x8
---

Some Squats to Theraphy? TroubleGum and then Buddha Lounge Metallica renditions.

That marks the end of week 4 of 6. Hitting more or less the numbers that I hit at the end of week 6 of the last cycle - however it feels way too hard too early. Gonna persist and focus on focus, recovery and sleep and see if I can rectify this cycle.

There are a couple of comps I have in mind now. Oct 5/6 weekend in Ireland & potentially a local one the week beforehand here. Emailed the Irish Powerlifting Fed to see how I can compete as a non resident.