Return of the King

Alf Veedersane

Congrats on all of the PRs, man.

BossArky

Tuesday October 2nd: Deload

Squat (plate in zombie hold)
bodyweight +5kg - 15, 12, 9

Press Up
15, 12, 9
---
Tricep Extension (standing two hands holding plate)
5kg - 15, 12, 9

Bicep Curl (standing two hands holding plate)
5kg - 15, 12, 9
---
RDL
5kg - 15, 12, 9

Butterfly Ab Kick
15, 12, 9
---
Calve Raise (one leg at a time, holding plate)
5kg - 15, 12, 9
---

Deload in the garden. Sun shining as listened to podcast. Got some blood flowing.

BossArky

Saturday October 6th: Hypertrophy Block - Squat Day 1

Squat (heels, high bar)
20kg - 1x8
60kg - 1x8
100kg - 1x3
**add belt**
110kg - 1x8 ... top 8 rep target set
100kg - 3x8 ... three 8 rep back off sets
---
Ab Wheel
4x8 ... with a couple of the first reps in sets 3 and 4 from standing
---
Lunges
bodyweight - 4x8
---
GHR
4x8
---
Calves (slight decline, two mats)
4x8 ... the fire
---

Started a hypertrophy block for the next 4 weeks based upon CWS/JTS videos I've been watching recently. Aiming to put on a bit more muscle and get closer to 85kg bodyweight from current ~81kg over the next couple of months. May run a couple of these 4 week blocks back to back and see how they go.

Felt a bit skinner today Squatting and had to bring the SBD belt in from notch 5 (comp setting last week) to 4 (due to deload and not eating much).

Plan assumes starting with a target 8 rep top set around 65% of 1 RM Squat. 165kg 1RM from comp last weekend gave me top 8 rep workset target for today of 107kg. Rounded it up to 110kg for convenience. Will add 10kg to this top set each week.

After the top set comes 3 back-down sets of 8 on week 1, 4 on week 2, 5 on week 3... before a deload in week 4. On third week will be aiming to hit an 8 rep max.

Need to research further what the second Squat day of the week involves.

Training today was tough. Did it straight out of bed around 8am & it was a brutal re-introduction to training after a week without touching a bar since the competition.

This hypertrophy block will be in heels and high bar - to grow myself some quads. Funny how hard the last warm up set on 100kg was. Was thinking I'd do 8 on the way up and racked it after 3 KO'd. Had to put on the belt and lower bar from super high to moderately high bar to get through the actual top target set.

Conclusion: I have no quads & thus a few cycles of this stuff should help once I get back to usual low-bar strength phase in coming months. Heels feel awkward too.

Dtp1979

BossArky wrote: »

This hypertrophy block will be in heels

Heels feel awkward too.

Anybody who doesn’t know what Squat shoes are will be thinking other things

BossArky

Sunday October 7th: Hypertrophy Block - Bench Day 1

Bench (paused)
20kg - 1x10
60kg - 1x8
80kg - 1x8 ... top 8 rep target set
70kg - 3x8 ... three 8 rep back off sets
---
Pec Fly (flat)
6kg per arm - 4x8

DB Bench (slight incline)
22kg per arm - 4x8
---
Barbell Row
20kg - 1x8
60kg - 4x8
---
DB Curl
6kg per arm - 4x8

Lateral Raise (standing)
6kg per arm - 4x8
---

Started Bench hypertrophy block. A heap of reps and a river of sweat. Slightly conservative with the weights to start with.

In bits from yesterdays Squats as a first day back. Could barely laid down on the bench today due to abs DOMS.

BossArky

Monday October 8th: Deadlift Hypertrophy Block Day 1

Deadlift (deficit red bumper, against band)
60kg - 1x5
100kg - 1x8 ... top 8 rep target set
90kg - 2x8 ... two 8 rep back off sets
---
Good Morning
50kg - 4x8
---
Ab Wheel
4x3 ... only three reps per set as abs in bits from the other day.
---
GHR
bodyweight - 4x8
---
45 Degree Back Raise
bodyweight - 4x8
---

Incredibly sore with DOMS everywhere from past two days. Was gonna rest but then had a coffee and got it done - third day training in a row.

Banded deficit deadlifts are hard. Only 100kg on top 8 rep set but feels much heavier. Got these from Dr.Deadlift Callum Woolam. Saw him doing them some where previously.

BossArky

Wednesday October 10th: Squat Hypertrophy Block - Day 2

Front Squat (heels)
20kg - 1x8
40kg - 1x8 ... top 8 rep target set
30kg - 3x8 ... three 8 rep back off sets
---
Hack Squat (Barbell)
30kg - 1x8
41kg - 1x8
50kg - 1x8
40kg - 1x8
---
Bodyweight Squat Quad Killer (steep decline, heels together)
bodyweight - 4x8
---
Ab Wheel
4x8
---
GHR
4x8
---
Calves (flat)
4x8
---

Targetting quads today with Front Squats, steep decline bodyweight squats and Hack Squats.

Some GHR, Abs and Calves too because for this month or two I'm a bodybuilder.

BossArky

Thursday October 11th: Hypertrophy Block - Bench Day 2

DB Bench (flat)
22kg per arm - 1x8
24kg per arm - 2x8
26kg per arm - 1x8
28kg per arm - 1x8
---
Close Grip Bench (paused)
20kg - 1x10
60kg - 1x8
70kg - 1x8
72kg - 1x8
74kg - 1x8 ... top 8 rep target set
70kg - 1x8 ... back off 8 rep set
---
DB Shoulder Press (standing)
12kg per arm - 4x8

DB Curl
12kg per arm - 4x8
---
Lateral Raise (standing)
6kg per arm - 2x8
4kg per arm - 1x8
1kg per arm - 1x8

Rev Fly (standing)
6kg per arm - 2x8
4kg per arm - 1x8
1kg per arm - 1x8
---

Started off with DB Bench to pre-fatigue before Close Grip Bench.

Followed up with Shoulders and Guns before setting traps on fire with lateral raise and rev fly. Incredible pump. Was planning to finish off with some pullups but could barely lift arms so left it.

Good.

BossArky

Saturday October 13th: Hypertrophy Block - Squat Day 3 of 6

Squat (heels, high bar)
20kg - 1x8
60kg - 1x8
100kg - 1x3
**add belt**
120kg - 1x8 ... top 8 rep target set
105kg - 4x8 ... four 8 rep back off sets
---
Lunges
bodyweight - 4x8
---
Ab Wheel
4x8
---
GHR
4x8
---
Calves (slight decline, two mats)
4x8
---

Good leg trashing on Squat hypertrophy day. This high bar and heels I can really feel in the quads - more so than last week.
- 10kg up on top 8 rep target Squat set: 120kg x8
- 5kg up and one additional set of back offs: 105kg 4x8

Rattled through the other four assistance exercises in about 15 mins with 4x8 each on Lunges, Abs, Calves and GHR.

BossArky

Monday October 15th: Deadlift Hypertrophy Block Day 2

Deadlift (against band)
70kg - 1x5
110kg - 1x8 ... top 8 rep target set
90kg - 2x8 ... two 8 rep back off sets
---
Good Morning
55kg - 4x8
---
Ab Wheel
4x3
---
GHR
bodyweight - 4x8
---
45 Degree Back Raise
bodyweight - 4x8
---

Wasn't motivated for that but got it done. All Deadlifts double over. Removed the red bumper deficit because no point in popping a disk.

BossArky

Tuesday October 16th: Hypertrophy Block - Bench Day 3 of 6

Bench (paused)
20kg - 1x10
60kg - 1x8
92kg - 1x8 ... top 8 rep target set
80kg - 4x8 ... four 8 rep back off sets
---
Pec Fly (flat)
8kg per arm - 4x8

DB Bench (slight incline)
24kg per arm - 4x8
---
Barbell Row
65kg - 4x8
---
DB Curl (fat gripz)
8kg per arm - 4x8

Lateral Raise (fat gripz)
8kg per arm - 4x8
---

More bodybuilding.

Bench was fine for a top set of 92kg x8. Will aim for 101kg or thereabouts next week for a PR set of 8. Dropsets today on 80kg 4x8 got easier and easier as the sets went on.

Used fat gripz on Curls and Lateral Raise for variety.

BossArky

Thursday October 18th: Squat Hypertrophy Block - Day 4 of 6

Front Squat (heels)
50kg - 1x8 ... top 8 rep target set
40kg - 4x8 ... three 8 rep back off sets
---
Hack Squat (Barbell, feet touching)
60kg - 4x8 ... quads on fire
---
Bodyweight Squat Quad Killer (steep decline, feet touching)
bodyweight - 3x8 ... more quad fire
bodyweight +10kg pate - 1x8
---
Ab Wheel
4x8
---
GHR
4x8
---
Calves (flat)
4x8
---

Fried quads with the Front Squats, Hack Squat and Bodyweight heels raised Squats.

Finished off with Abs and GHR.

Good.

BossArky

Saturday October 20th: Hypertrophy Block - Bench Day 4 of 6

DB Bench (flat)
28kg per arm - 1x8 ... top 8 rep target set
24kg per arm - 4x8 ... four back off 8 rep sets
---
Close Grip Bench (paused)
75kg - 1x8 ... top 8 rep target set
72kg - 4x8 ... four back off 8 rep sets
---
DB Shoulder Press (standing)
14kg per arm - 3x8
12kg per arm - 1x8

DB Curl
14kg per arm - 3x8
12kg per arm - 1x8
---
Lateral Raise (standing)
6kg per arm - 3x8
4kg per arm - 1x8

Rev Fly (standing)
6kg per arm - 3x8
4kg per arm - 1x8
---

More upper bodybuilding. Upper back on fire afterwards.

BossArky

Tuesday October 23rd: Hypertrophy Block - Squat Day 5 of 6

Squat (heels, high bar)
20kg - 1x8
60kg - 1x8
**add belt & wrist wraps**
100kg - 1x3
130kg - 1x8 ... top 8 rep target set
110kg - 2x8 ... back off sets
100kg - 1x8 ... back off sets
90kg - 2x8 ... back off sets
---
Lunges
bodyweight - 4x8
---
Ab Wheel
4x8
---
GHR
4x8
---

So many Squat reps. Dying afterwards.

Dtp1979

You gonna be sore tomorrow

BossArky

Thursday October 25th: Hypertrophy Block - Bench Day 5 of 6

Bench (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
92kg - 1x1
102kg - 1x5 ... was aiming for 8 but way too fatigured from recent Squats and racked it after 5 as probably had just another rep in me and didn't want to grind
90kg - 2x8 ... back off sets
85kg - 3x8 ... back off sets
---
Pec Fly (flat)
6kg per arm - 4x8

DB Bench (slight incline)
26kg per arm - 4x8
---
Barbell Row
70kg - 4x8
---
DB Curl (fat gripz)
10kg per arm - 3x8
8kg per arm - 1x8

Lateral Raise (fat gripz)
10kg per arm - 3x8
8kg per arm - 1x8
---

Quads, glutes and lower back fried from all the Squatting and felt totally flattened coming into Benching today.

Top Bench set should have been 102kg x8. Way too fatigued from recent Squats and racked it after 5 as probably had just another rep in me and didn't want to grind.

All the pressing I feel in my triceps, not chest.

Bodyweight 80.3kg which is a decrease rather than a planned increase on this hypertrophy phase. Need more food and sleep.

BossArky

Saturday October 27th: Deadlift Hypertrophy Block Day 3

Deadlift (conventional)
60kg - 1x5
100kg - 1x3
120kg - 1x8 ... top 8 rep target set, double overhand to rep 4 or so
100kg - 2x8 ... back off sets, double overhand
---
Ab Wheel
4x8
---
GHR
bodyweight - 4x8
---
45 Degree Back Raise
bodyweight - 4x8
---

Still wrecked for Squats a few days ago and just wanted to get this done.

Forgot to include Good Mornings.

No deficit or bands on Deadlifts - just straight weight.

BossArky

Monday October 29th: Squat Hypertrophy Block - Day 6 of 6

Front Squat (heels)
40kg - 1x8
60kg - 1x8 ... top 8 rep target set
50kg - 2x8 ... back off sets
---
Bodyweight Squat Quad Killer (steep decline, feet touching)
bodyweight - 1x8
bodyweight +10kg pate - 1x8
bodyweight +15kg pate - 1x8
---
Hack Squat (Barbell, feet touching)
70kg - 3x8
---
Ab Wheel
3x8
---
GHR
3x8
---
Calves (flat)
3x8
---

Front Squats felt quite good. Very much felt them in the quads.

Bodyweight Squats with feet together on decline: added weight each set. Like the feeling of these but they don't give half the burn that the Hack Squats do (as lighter).

Hack Squats really target the mid upper of each upper leg - whatever part of the quads that is... much different than Squat target area on the quads.

Finished off with Abs, GHR and the calves which I forgot on recent Squat and Deadlift days.

BossArky

Tuesday October 30th: Hypertrophy Block - Bench Day 6 of 6

DB Bench (flat)
8kg per arm - 1x8
22kg per arm - 1x8
30kg per arm - 3x8 ... top 8 rep sets. Went for 3 instead of usual top 1 target set
---
Close Grip Bench (paused)
60kg - 1x8
80kg - 1x8 ... top 8 rep target set
75kg - 2x8 ... back off sets
---
DB Shoulder Press (standing)
14kg per arm - 3x8

DB Curl
14kg per arm - 3x8
---
Lateral Raise (standing)
6kg per arm - 3x8

Rev Fly (standing)
6kg per arm - 3x8
---

Final day of this hypertrophy block. Was fun.

Good to take that easy few weeks and just do a heap of reps at lighter weights.

BossArky

Saturday November 3rd: Hypertrophy Block - Squat Day 1 of 6

Squat (heels)
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt**
115kg - 1x8 ... top 8 rep target set
95kg - 2x8 ... back off sets
---
Split Squat
bodyweight - 3x8
---
Ab Wheel
3x8
---
GHR
3x8
---
Calves (slight decline, two mats)
3x8 ... the fire
---

Day 1 of new hypertrophy block.

BossArky

Sunday November 4th: Hypertrophy Block - Bench Day 1 of 6

Face Pulls
3x15
---
Barbell Row
60kg - 3x8
---
Bench (paused)
20kg - 1x10
60kg - 1x8
85kg - 1x8 ... top 8 rep target set
80kg - 2x8 ... back off sets
---
Pec Fly (flat)
6kg per arm - 3x12

DB Bench (incline - setting 2)
24kg per arm - 3x8
---
Lateral Raise (standing)
6kg per arm - 3x8

DB Curl
12kg per arm - 3x12
---

Concentrated on putting Face Pulls and Barbell Rows up front on this the first Bench day of new Hypertrophy block.

The last hypertrophy block went quite well. My work shirts are now bulging and may have to upsize. If I breath too deeply or stretch during a meeting I'm in danger of taking the eye of the person sitting opposite with a hyper sonic freed button. All the upper bodybuilding fluff (rev fly, lateral raise, incline bench, close grip bench, db bench, curls) which I typically avoid really does work when you concentrate on it.

Interestingly, as I mentioned in an earlier post, my bodyweight hasn't went up - just probably a bit more glycogen and general pump in the muscles. Aiming this cycle to actually put on weight. I have found in the past that the best way for me to do this is actually train less (less sets) and just eat and sleep more.... vs killing myself with too many overload and drop sets.

Was 85kg late one evening whilst out for an event fully clothed with shoes etc... and close to 80kg one morning straight out of bed.... so it seems clothes and a day can put 5kg on me. Want to be ideally 85kg when hopping out of bed in the mornings.

General tweaks between last months hypertrophy block and this months:
- Limit drop sets to just 2 (instead of 3, 4 and 5 as the three weeks go on). Was too flattened on last week last cycle and it impacted being able to do well on subsequent days.
- Eat more
- Sleep more
- Vary exercises (Bench day: slightly more incline, more pull ups.... Squat day: split squats vs lunges, more Good mornings)... and other minor tweaks to keep body guessing

Quite enjoyable chasing the pump with lighter weights vs the usual heavy powerlifting. Will get back on a strength cycle either early Dec or early Jan. Hopefully by then I'll be heavier with the added muscles from the bodybuilding.

BossArky

Monday November 5th: Deadlift Hypertrophy Block Day 1 of 3

Deadlift
70kg - 1x8
100kg +16kg chains - 3x8

GHR
bodyweight - 3x8

Chin Up (parallel grip)
3x8
---
Fat Gripz Deadlift
70kg - 3x8 ... fat gripz

Ab Wheel
3x8
---
45 Degree Back Raise
bodyweight - 3x12
---

Deadlifts and assistance. Back to chains on Deads and put them in at the start of a tri-set involving GHR and Chins for variety.

Fat Gripz Deads, Ab Wheel and 45 Degree Back Raise to finish.

Weighed 81 point something kg this morning out of bed. Have been drinking 2 litres of full fat milk each training session.

BossArky

Thursday November 8th: Squat Hypertrophy Block - Day 2 of 6

Front Squat
50kg - 3x8

Calves (flat)
3x15

Ab Wheel
3x15
---
GHR
3x12

Hack Squat (Barbell)
50kg - 3x8

Squat Quad Killer (steep decline, heels together)
bodyweight - 3x15
---

More bodybuilding over two giant triple sets.

BossArky

Friday November 9th: Bench Hypertrophy Block 2 - Day 2 of 6

DB Bench (flat)
12kg per arm - 1x8
22kg per arm - 1x8
30kg per arm - 3x8
---
Close Grip Bench (paused)
20kg - 1x10
50kg - 1x8
70kg - 3x8
---
DB Shoulder Press (standing)
12kg per arm - 3x8

DB Curl
12kg per arm - 3x8
---
Lateral Raise (standing)
6kg per arm - 3x8

Rev Fly (standing)
6kg per arm - 3x8
---

More upper bodybuilding.

30kg is the max DB I can manufacture with mini plates. May start getting creative and add in the larger oly plates going forwards.

BossArky

Saturday November 11th: Hypertrophy Block - Squat Day 3 of 6

Calves (slight decline, two mats)
3x8
---
Squat (heels)
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt**
125kg - 1x8 ... top 8 rep target set
105kg - 2x8 ... back off sets

Ab Wheel
3x8
---
Split Squat
bodyweight - 3x8

GHR
3x8
---

Did the calves up front before Squats to stretch them out and see how it affected depth. Meh.

Got through Squats. One of those nothing days. Another brick in the wall.

Sweating bullets.

BossArky

Monday November 12th: Hypertrophy Block - Bench Day 3 of 6

Face Pulls
3x15

Lateral Raise (standing)
6kg per arm - 3x8

DB Curl
12kg per arm - 3x8
---
Bench (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x8 ... top 8 rep target set
80kg - 2x8 ... back off sets

Barbell Row
60kg - 3x8
---
Pec Fly (flat)
6kg per arm - 3x12

DB Bench (incline - setting 2)
24kg per arm - 3x8
---

More upper bodybuilding.

BossArky

Wednesday November 14th: Deadlift Hypertrophy Block Day 3 of 6

Deadlift
70kg - 1x8
120kg +16kg chains - 3x8

GHR
bodyweight - 3x8

Chin Up (parallel grip)
3x8
---
45 Degree Back Raise
bodyweight - 3x8

Ab Wheel
3x8
---

Deadlifts and various assistance. Forgot the fat gripz Deads until an hour later. Didn't have time for them anyway.

BossArky

Friday November 16th: Bench Hypertrophy Block 2 - Day 4 of 6

DB Bench (flat)
12kg per arm - 1x8
22kg per arm - 1x8
31kg per arm - 3x8
---
Close Grip Bench (paused)
60kg - 1x8
75kg - 3x8

Lateral Raise (standing)
6kg per arm - 3x8
---
DB Shoulder Press (standing)
12kg per arm - 3x8

DB Curl
12kg per arm - 3x8
---
Rev Fly (standing)
6kg per arm - 3x8
---

Manufactured 31kg dumbbells from a mish mash of mini and oly plates. Supposed to Squat today but swopped it for Bench due to a sore foot. Will Squat tomorrow or day after instead.

Good one done quickly ^^.

BossArky

Sunday November 18th: Hypertrophy Block - Bench Day 4 of 6

Face Pulls
3x15

Lateral Raise (standing)
6kg per arm - 3x8

DB Curl
12kg per arm - 3x8
---
Bench (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x8 ... top 8 rep target set
80kg - 2x8 ... back off sets

Barbell Row
60kg - 3x8
---
Pec Fly (flat)
6kg per arm - 3x12

DB Bench (incline - setting 2)
26kg per arm - 3x8
---

Quick and easy.

BossArky

Tuesday November 20th: Hypertrophy Block 2 - Squat Day 5 of 6

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt**
120kg - 1x1
135kg - 1x8 ... PR for 8 & top 8 rep target set
120kg - 1x8 ... back off set
100kg - 1x8 ... back off set
---
Split Squat
bodyweight - 3x8 per leg
---
Ab Wheel
3x3

GHR
3x3
---

Good to have some heavy weight on back. Hit an 8 rep PR.