Return of the King

BossArky

Thursday Feb 28th: Squat day 2 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 3x7 ... fine

Ab Wheel
3x10
---
SSB
46kg - 3x10

GHR
3x10
---
45 Degree Back Raise
3x5

Reverse Hyper (on 45 Degree Back Raise)
3x5
---

Quads in bits from Squats and SSB as I type this a day after the above ^^.

BossArky

Friday March 1st: Bench day 2 of 12

DB Row (face down on bench)
22kg per arm - ~6x~10

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x5
---
DB Bench
22kg per arm - 3x10 ... fire
---
Chin Up
bodyweight - 3x5
---

Pecs and front delts in bits as I type this two days later.

BossArky

Saturday March 2nd: Deadlift Day 1 of 6

Deadlift
60kg - 1x5
100kg - 1x3
105kg +16kg chains - 3x8
---

So sore from Squats two days ago.

BossArky

Tuesday March 5th: Squat day 3 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
*add belt*
130kg - 3x5 ... alright

Ab Wheel
3x10
---
SSB
51kg - 3x10

GHR
3x10
---

Felt strong muscularly, but tired from other activities in general. Building, building.

BossArky

Wednesday March 6th: Bench day 3 of 12

Barbell Row
20kg - 1x10
60kg - 6x8

Bench Press (paused)
20kg - 1x10
60kg - 1x5
85kg - 1x3
105kg - 6x4 ... bit harder than expected but got through it
---
DB Curl
10kg per arm - 3x10

Close Grip Bench (feet up, medium grip, half way along knurl)
40kg - 3x10
---

Working through early days of cycle.

BossArky

Friday March 8th: Squat day 4 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
*add belt*
120kg - 1x1
135kg - 3x3 ... meh

Ab Wheel
3x10
---
SSB
56kg - 3x10

GHR
3x10
---

Squats felt a bit sluggish.

BossArky

Saturday March 9th: Bench day 4 of 12

TY warm ups face down on bench with 1kg and 4kg DBs
1kg - 2x10 each
4kg - 2x10 each

Barbell Row
20kg - 1x10
60kg - 6x8

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x3
110kg - 6x3 ... tough enough for the end of first of three mini-cycles
---
Chin Ups
3x5

DB Press seating straight up on flat bench... no back support... for variety
10kg per arm - 3x10
---
DB Curl
10kg per arm - 3x10
---

My memory of the assistance is a bit hazy as I type this a few days later. I do remember staring at the empty bar on the way out of the gym for about 10 seconds pondering if it was worth doing a few sets of straight bar curls. Opted not to bother in the name of recovery. Hoping the lack of those microscopic bicep gains don't come back to haunt me.

Bench worksets 110kg 6x3 felt heavy enough. Started this cycle pretty aggressively. Thinking that I may add 4kg for both of the next two week waves instead of 5kg. That would still see me peak with a final 6x3 PR at the end of the cycle (118kg 6x3 vs originally planned 120kg 6x3). Something to think about as have previously done 117kg x3 heading into last comp.

BossArky

Sunday March 10th: Deadlift Day 2 of 6

Deadlift (beltless)
70kg - 1x5
120kg - 1x1
125kg +16kg chains - 3x8
---

Felt flat. Trained late at night.

BossArky

Tuesday March 12th: Squat day 5 of 12

Squat
60kg - 1x5
100kg - 1x3
**add belt**
115kg - 3x9 ... good

Ab Wheel
3x10
---
SSB (beltless)
61kg - 3x10

GHR
3x10
---

Experimented by starting Squat straight way on 60kg x5. Would usually do bodweight squats with band and then 5kg plate zombie squat before bar for 10 reps. Wanted to get on with it more quickly and see how things felt. Joints could have done with the extra warm up sets tbh. Left ankle felt a bit tight and knees/hips a bit rough. Maybe it's all in my head.

Squat worksets on 115kg 3x9 felt quite good. Used grip whereby crease mid thumb was on edge of narrowest knurl. Felt quite upright and tight throughout the upper back. In recent weeks up until now I had been going a couple of finger widths wider which seems we use more posterior chain but a bit loose in upper back.

SSB felt quite good: 61kg 3x10.

BossArky

Wednesday March 13th: Bench day 5 of 12

TY warm ups face down on bench with 1kg DBs
1kg - 2x10 each

Barbell Row
20kg - 1x10
60kg - 6x8 ... five of these sets done after the actual Bench worksets but written this way for simplicity

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 6x6 ... so strong on these. Good
---
DB Press
22kg per arm - 3x10
---
DB Lateral Raise
4kg per arm - 3x10
---
DB Curl
10kg per arm - 3x10
---
DB Pec Fly
1kg per arm - 3x10 ... to stretch out pecs
---

Bench felt incredibly strong compared to last week: 95kg 6x6.

Opted to stick to the plan and added 5kg to the start of this second of three mini cycles.

Lots of light assistance afterwards. Usually I would superset Barbell Row with Bench worksets (with Rows first). Today I decided to save a bit of energy for the Bench worksets and so just did one Barbell Row set to warm up ahead of Bench, then finished off the other 5 Row sets afterwards. Felt good.

Will have to monitor recovery vs assistance volume as I'm well aware that today felt great as I was rested etc ... but if I push it heavy and hard with volume in coming weeks things can quickly go off the rails.

Was 83.5kg a couple of days ago first thing in the morning.

Slowly slowly...

BossArky

Saturday March 16th: Squat day 6 of 12

Squat
60kg - 1x5
100kg - 1x3
**add belt**
130kg - 3x7 ... alright

Ab Wheel
3x10
---
SSB (beltless)
66kg - 3x10

GHR
3x10
---

Took my time between Squat sets of 130kg 3x7. They were alright. Super set with Abs as usual.

Added 5kg to SSB and they were good. Super set those with GHR as usual and heart rate through the roof.

Will watch the assistance volume going forwards. Feeling a bit drained as I type this the day after.

BossArky

Sunday March 17th: Bench day 6 of 12

TY face down on bench
4kg - 6x8 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x5 ... felt strong
---
Barbell Row
20kg - 1x10
60kg - 3x8
---
Close Grip Bench (flat back, feet up)
40kg - 3x10
---
Chin Ups
3x6

DB Press standing
10kg per arm - 3x10
---
DB Curl
10kg per arm - 3x10
---
Pec Fly
4kg per arm - 3x10
---

Spent 2 hours in the gym taking my time getting through the above.

Bench 105kg 6x5 felt particularly strong. Feel like I've found an extra gear.

As per last post - key is to monitor volume and recovery going forwards.

Finished off with various assistance for blood flow/general pump.

BossArky

Monday March 18th: Deadlift Day 3 of 6

Deadlift (beltless)
70kg - 1x5
120kg - 1x3
145kg +16kg chains - 3x8 ... PR
---

Significant enough Deadlifting 145kg +16kg chains 3x8 beltless. Getting stronger. Feeling like I can really keep my back arched and all the drive is through the floor (vs rounding).

Rushed through it in literally 15 mins from entering gym to leaving. Was in and out of gym then shower with lighting speed as had an appointment afterwards. Drove like Verstappeen. Body couldn't figure out if it wanted to pass out or put fist through steering wheel. Was a few kms into journey and heart rate still through the roof from lifting.

Note to self: next time - cool down a bit first.

BossArky

Bodyweight 85kg on the dot the past two mornings.

BossArky

Wednesday March 20th: Squat day 7 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt**
120kg - 1x1
140kg - 3x5 ... tired but got through them

Ab Wheel
3x10
---
SSB (beltless)
71kg - 3x10

GHR
3x10
---

Kinda knackered from Deadlifts a couple of days ago and a late night due to work. Pushed on and got these Squats done on 140kg 3x5. Leg power strong. Erectors in ribbons. Got it done and that's what matters.

SSB 71kg 3x10 (i.e. a blue on each side) is a nice mini milestone on the way to bigger things on that bar. Have been adding just 5kg each session to see where I get to.

Did GHR and Abs too as per usual.

SBD belt starting to feel tighter on my default notch #5.

BossArky

Thursday March 21st: Bench day 7 of 12

TY face down on bench
4kg - 6x8 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
100kg - 1x1
110kg - 6x4 ... good
---
Barbell Row
20kg - 1x10
60kg - 6x6 .. first set actually 8 & done before Bench worksets. The rest were done after Bench. But hey.
---
DB Bench (flat back, feet up)
22kg per arm - 3x10
---
DB Curl
10kg per arm - 3x10

DB Press standing
10kg per arm - 3x10
---
Pec Fly
4kg per arm - 3x10
---

Bench felt quite strong: 110kg 6x4. Whilst warming up I jumped the usual 90kg set in the pyramid up and going straight to from 80 to 100kg was fine.

The rest was light to moderate assistance. Read about 30 pages of Hamilton bio during the above too - in between sets.

Mike9832

Nice

Your bench is really coming on

What's your 1rm bench now you think?

Over 130kg?

110 for a paused set would suggest so

BossArky

Mike9832 wrote: »

Nice

Your bench is really coming on

What's your 1rm bench now you think?

Over 130kg?

110 for a paused set would suggest so

Cheers.

Hopefully Bench 1RM should be 125kg+ at present. Will find out in comp next month!

BossArky

Sunday March 23rd: Squat day 8 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt**
125kg - 1x1
145kg - 3x3 ... good & strong

Ab Wheel
3x10
---
SSB (beltless)
76kg - 3x10 ... good

GHR
3x10
---

Squat 145kg 3x3 with little trouble. Was expecting to be a bit slower due to accumulated fatigue. A short snooze beforehand sorted that out and it went well. Drooled all over the pillow.

Assistance was enjoyable volume with 3x10 on all of Abs, SSB and GHR.

SSB 76kg 3x10 rather easily too. The patient built up on this bar over the past 4 weeks is paying off.

Read 18 pages (4 pages between each of the three Squat worksets & Ab supersets, then 2 pages between each of the three assistance SSB and GHR super sets. Efficiency++.

BossArky

Sunday March 24th: Bench day 8 of 12

TY face down on bench
4kg - 6x8 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
100kg - 1x1
115kg - 6x3 ... strong

Barbell Row
20kg - 1x10
60kg - 3x6
---
Close Grip Bench (flat back, feet up)
22kg per arm - 3x10

Chin Ups
bodyweight - 3x6
---
DB Curl
10kg per arm - 3x10

DB Press standing
10kg per arm - 3x10
---

Benching 115kg 6x3 felt quite strong. Was getting a bit achey from set 4 onwards in that end of cycle way. Still fine strengthwise. Finished offw ith the usual bodybuilding.

Bodyweight 86.1kg this morning. Totally bloated as ate a lot just before sleep last night.

BossArky

Monday March 25th: Deadlift Day 4 of 6

Deadlift (beltless)
70kg - 1x5
120kg - 1x3
140kg - 1x1
160kg - 3x6 ... fine
---

Got through Deads. Thought about putting them off for a day as back a bit tender from SSB volume. Persisted and got through it fine.

BossArky

Thursday March 28rd: Squat day 9 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt**
125kg - 3x9 ... PR by 5kg ... finished off third set well as I woke. First two sets were cold and creaky

Ab Wheel
3x8
---
SSB (beltless)
41kg - 3x8 ... super light

GHR
3x8
---

Trained early morning and it was probably less than 25 mins from being fast asleep to being in the midst of the Squat 125kg 3x9 worksets. First couple of sets felt terrible as was cold and asleep. Third set was good and felt quite strong on it. Nice 5kg PR there.

Dropped the SSB assistance back to almost 50% of last week and limiting SSB, Abs and GHR to 3x8 (versus 3x10 for the past month). Watching out for recovery now as entering the home straight.

BossArky

Friday March 29th: Bench day 9 of 12

TY face down on bench
4kg - 6x8 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
100kg - 6x6 ... PR & quite easy. Final set done in 16 seconds flat
---
Barbell Row
20kg - 1x10
60kg - 4x6
---
DB Bench (flat back, feet up)
22kg per arm - 3x8
---
DB Curl
10kg per arm - 3x8

DB Press standing
10kg per arm - 3x8
---
Pec Fly
4kg per arm - 3x8
---

Bench felt quite easy considering it was a 100kg 6x6 PR. As per the video the final set took just 16 seconds for the 6 paused reps.

The usual bodybuilding assistance at 3x8 instead of 3x10. Gradually winding down the volume as into the final two weeks now.

Bodyweight 85.5kg this morning.

Alf Veedersane

You do a mad amount of top set benching so close to the comp rather than pushing a single top set.

When is the comp?

BossArky

Alf Veedersane wrote: »

When is the comp?

A few weeks away. Its going to be good!

Alf Veedersane

What kind of openers and 3rd lifts you looking at or is that call a couple of weeks away yet?

BossArky

Sunday March 31st: Squat day 10 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
**add belt**
120kg - 1x2
140kg - 3x7 ... PR by 5kg (have done a single set of 8 on this before but never 3x7)... quite good

Ab Wheel
3x7
---
SSB (beltless)
41kg - 3x7 ... super light

GHR
3x7
---

Squat 140kg 3x7 for a 5kg PR. As per notes above I have done a single set of 8 on this weight in recent couple of months.. but this is first time going 3x7. Factoring in the accumulated fatigue it was quite ok.

Kept the assistance light and dropped the reps by 1 to 3x7 also.

BossArky

Alf Veedersane wrote: »

What kind of openers and 3rd lifts you looking at or is that call a couple of weeks away yet?

We'll see in a couple weeks once I conclude triples on all lifts.

BossArky

Tuesday April 2nd: Bench day 10 of 12

TY face down on bench
4kg - 6x8 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
100kg - 1x1
110kg - 6x5 ... PR by 3kg & felt quite ok

Barbell Row
20kg - 1x10
60kg - 4x6
---
Close Grip Bench (flat back, feet up)
40kg - 3x10

Chin Ups
bodyweight - 3x5
---
DB Curl
10kg per arm - 3x10

DB Press standing
10kg per arm - 3x10
---
Pec Fly
4kg per arm - 3x10
---

Bench felt really strong. 110kg 6x5 is a 3kg PR over what I did on the way into last competition.

Bodyweight 85.2kg this morning.

BossArky

Wednesday April 3rd: Deadlift Day 5 of 6

Deadlift (beltless)
70kg - 1x5
120kg - 1x3
150kg - 1x1
170kg - 2x5 ... 5kg PR & alright. Have previously done at single set of 6, but first time doing 2x5
---

Deadlift 170kg 2x5 for a 5kg PR which is 5kg over where I was at the same stage of last competition cycle. Didn't have to struggle too much - so all good.

Thought about going for a third set but no point. Would have managed it but recovery would be hampered.

5 of 6 weeks now complete. Bodyweight 84.7kg this morning.