Return of the King

BossArky

Thursday July 11th: Bench Day 6 of 12

VT
4kg per arm - 2 positions (YT) - 2x10 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 6x5 ... fine

Pull Up
bodyweight - 6x3 ... fine
---
Band Pull Apart (light grey)
5x25
---

Shoulders a bit achy potentially from yesterdays low Bar Squats and today's Bench/Pull Ups.

Swapped out the Barbell Rows (in favour of Pull Ups) as I've done those to death for the past few weeks.

Did a heap of Band Pull Aparts (5x25) to compensate for lack of Pulling volume vs Bench. Shoulders felt better afterwards.

Alf Veedersane

BossArky wrote: »

Yeah, first time ever Squatting in SBDs today! Looking forward to n00b gainz.

A couple of years ago I bought 2 sets of SBDs:
- "Medium" which I expected would be fine for general training
- "Small" which I expected to wear in competition.

Couldn't get either of them on over my big toe! Total waste of money as they are waaayyyy too tight. Couldn't even get the Mediums on after trying many times with plastic bags etc. I even hooked them up onto Squat rack and tried stretching them out with 2x20kg bars hanging out of them. No give in them.

Decided to just stick with the Rehbands which I also have in "Medium" (general training) and "Small' (competition mode).

Ahhhh...I thought I remembered you referencing them before.

BossArky wrote: »

That is how I've trained and competed for the past 5 years or so. Rehbands are so easy to get on and off and you don't need to enlist a crowbar and the help of the neighbours to get them on. I'm all about training efficiency and wanting to get in/out of gym in the shortest time... so I turned my back on SBDs and walked in the shadowy valley...

Until... I thought why not just go two sizes up to XL... and if the XLs fit for general training.. then I can consider getting Ls for comp mode.

Long story short: I'm surprised that the XLs give so much support given that they feel quite loose to put on. Definetly they give about 50% more coverage than the Rehbands. Local distributor was out of Ls... so will have to wait a while before seeing if they will fit me for comps.

What size do you wear?

I have two pairs, both L. But the original ones I have feel tighter than the newer ones which slide on much more easily. Well, I say much but they're still easy to get on/off if my legs are any way sweaty which isn't the case with the first pair.

The newer ones, however, feel a bit thicker. I've noticed it in front squats (more knee flexion, presumably)where you definitely feel more cushion behind the knee at the bottom of a squat. The newer ones are the navy and yellow ones...not sure if they were supposed to be different but they definitely feel it.

Original ones are taken out once I get near competition weight.

Mr. CooL ICE

Guy in my gym, who is a 105kg lifter with tree trunk quads, wears SBD Ms. He's got a knack to putting them on that involves folding them a certain way and it doesn't look easy, but it's possible.

Alf Veedersane

Mark Rippetoe wrote: »

Guy in my gym, who is a 105kg lifter with tree trunk quads, wears SBD Ms. He's got a knack to putting them on that involves folding them a certain way and it doesn't look easy, but it's possible.

The 'knack' is voodoo.

Deano7788

Mark Rippetoe wrote: »

Guy in my gym, who is a 105kg lifter with tree trunk quads, wears SBD Ms. He's got a knack to putting them on that involves folding them a certain way and it doesn't look easy, but it's possible.

I too am a 105kg lifter with "sizeable" quads that wear mediums. It's great fun getting them on :pac:

Alf Veedersane

I'm starting to wonder if my original SBDs are smaller than would be normal and that my second pair are the norm. Cos I can imagine the struggle I'd have in getting Ms on let alone a 105er with actual muscle on their legs

BossArky

Friday July 12th: Deadlift day 3 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
140kg +16kg chains - 3x8 ... mixed grip
---
45 Degree Back Raise
bodyweight - 1x10
+5kg plate - 1x10
+10kg plate - 1x10
+15kg plate - 1x10
---

In ribbons with back DOMS writing the day after that ^^

BossArky

Sunday July 14th: Squat Day 7 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x2
140kg - 2x5 ... worksets

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... on setting 4
---

Squats 140kg 2x5 were fine.

Still destoryed with DOMS from Deadlifts two days ago so happy to get this over with. Feel like I was slightly coming forward onto toes on both Squats and SSB. Finding my bearings with the new footwear and knee sleeves.

Assistance was Abs, GHR and SSB.

BossArky

Monday July 15th: Bench Day 7 of 12

VT
4kg per arm - 2 positions (YT) - 2x10 each

Band Pull Apart (light grey)
2x25
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x4 ... worksets

Barbell Row
65kg - 6x8
---
DB Curl
14kg per arm - 3x10

DB Press (standing)
14kg per arm - 3x10
---

Some quick Benching: 100kg 6x4.

BossArky

Wednesday July 17th: Squat Day 8 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x1
150kg - 2x3 ... worksets

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 2x10 ... on setting 3
bodweight - 2x10 ... on setting 4
---

Squatting 150kg 2x3 was fine considering I failed a single on 150kg 3.5 weeks ago when getting back into the swing of things after a couple of light months.

Assistance: the usual.

BossArky

Thursday July 18th: Bench Day 8 of 12

VT
4kg per arm - 2 positions (YT) - 2x10 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x3 ... fine

Pull Up
bodyweight - 6x3 ... fine
---
DB Bench
14kg per arm - 3x10

DB Curl
14kg per arm - 3x10
---
Band Pull Apart (light grey)
5x25
---

Some Benching. Good to feel the slightly heavier strain after the last couple of lighter months. 105kg 6x3 was alright.

Did some DB Bench assistance for first time in ages for the pump.

BossArky

Friday July 19th: Deadlift day 4 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
160kg - 3x6 ... worksets. Mixed grip
---
45 Degree Back Raise
bodyweight - 1x10
+5kg plate - 1x10
+10kg plate - 1x10
+15kg plate - 1x10
---

Serious DOMS for the couple of days after the above. Got through it fine.

BossArky

Sunday July 21th: Squat Day 1 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
124kg - 2x9 ... worksets

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... first twos on setting 3, later two on setting 2
---

Hitting the reset button and cutting last cycle short. Today is the first day of the competition cycle so I can hit the competition target date.

Squat 124kg 2x9 felt good once I got into the swing of things to clear out the Deadlift DOMS from two days ago.

BossArky

Monday July 22nd: Bench Day 1 of 12

VT
4kg per arm - 2 positions (YT) - 2x10 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
89kg - 6x6 ... easy

Barbell Row
70kg - 6x8
---
DB Curl
14kg per arm - 3x10

DB Press (standing)
14kg per arm - 3x10
---
Band Pull Apart (light grey)
5x25
---

Bench 89kg 6x6 felt quite easy as I had a good back pump from the Barbell Rows 70kg 6x8 before each set.

BossArky

Wednesday July 24th: Squat Day 2 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
134kg - 2x7 ... worksets

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... progressing from setting 2, 3, 4 & 5
---

Squats.

BossArky

Thursday July 25th: Bench Day 3 of 12

VT
4kg per arm - 2 positions (YT) - 2x10 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
99kg - 6x5 ... handy

Pull Up
bodyweight - 6x3 ... alright
---
DB Bench
14kg per arm - 3x10

DB Curl
14kg per arm - 3x10
---
Band Pull Apart (light grey)
5x25
---

Benching.

BossArky

Friday July 26th: Deadlift day 1 of 6

Deadlift
70kg - 1x5
**add belt**
110kg +16kg chains - 3x8 ... worksets. Beltless & double overhand
---
45 Degree Back Raise
bodyweight - 1x10 ... as warm up for Rubish Deadlift

Rubish Deadlift (i.e. on the 45 Degree Back Raise - Deadlifting)
30kg - 1x10
35kg - 1x10
39kg - 1x10
---

Light Deadlifts to start this 6 week run into comp. An easy beltless double overhand 110kg +16kg for 3x8.

Those are Rubish, not Rubbish, Deadlifts. Pete Rubish make these popular - it's a Deadlift off the ground in a 45 Degree Back Raise. Supposed to fry the hamstrings. First time doing them so kept it light. Good for variety.

BossArky

Monday July 29th: Squat Day 3 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 1x2
144kg - 2x5 ... worksets

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... on setting 2, 3, 3, 4
---

Some Squats Took a 20 min break in between SSB sets as had a conf.call.

Trained later in the day than usual. Sun coming in the window had me feeling like face was in a furnace.

Everything a big sluggish as had a long day yesterday.

BossArky

Tuesday July 30th: Bench Day 3 of 12

Band Pull Apart (light grey)
5x25
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
104kg - 6x4 ... worksets

Barbell Row
80kg - 6x5
---
Barbell Curl
20kg - 1x10
30kg - 1x10
20kg - 1x10

Barbell Press
20kg - 1x10
30kg - 1x10
20kg - 1x10
---

A bit knackered coming into it but got Bench 104kg 6x4 done with Barbell Row supersets of 80kg 6x4.

Mixed up the assistance by doing Barbell Curls and Press instead of DBs.

BossArky

Thursday August 1st: Squat Day 4 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x1
154kg - 2x3 ... worksets. Fine.

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... on settings 4, 3, 3 & 2
---

Squats felt quite easy considering 154kg 2x3 is just 1kg under my all time best for triples. Came up into this session quite knackered too. Good.

BossArky

Saturday August 3rd: Bench Day 4 of 12

VT
4kg per arm - 2 positions (YT) - 2x10 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
100kg - 1x1
109kg - 6x3 ... worksets. Alright

T-Bar Row
bar - 1x10
+20kg - 1x10
+40kg - 1x10
+50kg - 1x10
+60kg - 6x10
---
Close Grip Bench (feet up, flat back)
60kg - 3x10

DB Curl
16kg per arm - 3x10

Band Pull Apart (light grey)
3x25
---

Took my time getting through the above in a leisurely fashion - reading between sets. Benched 109kg 6x3 which was probably harder than it should have been. The next four weeks are key so time to ramp up the nutrition, sleep and recovery.

Bought a V-shaped handle last night which I christened tonight on the T-Bar Rows.

Increased the DB Curls to 16kg per arm ... up from usual 14kgs.

Threw in Close Grip Bench for variety. Feel like I need to build a bit of muscle to 3x10'd these.

Time to eat up.

BossArky

Sunday August 4th: Deadlift day 2 of 6

Deadlift
70kg - 1x5
**add belt**
110kg - 1x3
**add belt**
130kg +16kg chains - 3x8 ... worksets.
---
Rubish Deadlift (i.e. on the 45 Degree Back Raise - Deadlifting, front elevated on blue bumper)
40kg - 3x10
---

Deadlifting. Got through it fine as light and took my time as was reading between sets.

Rubish Deadlifts again off the 45 Degree Back Raise . Fun.

BossArky

Sunday August 6th: Squat Day 5 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
127kg - 2x9 ... 2kg PR over last cycle

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... first twos on setting 3, later two on setting 2
---

My all time PR for 9 reps is 125kg.... so 127kg today was an all time 9 rep PR by 2kg. Felt fine.

Assistance was good.

Weighed myself in middle of the day when I could have been bloated / hdyrated / food stuffed and was 85kg in my bday suit.

Happy.

BossArky

Wednesday August 7th: Bench Day 5 of 12

Band Pull Apart (light grey)
3x25
---
VT
4kg per arm - 2 positions (YT) - 2x10 each
---
Barbell Row
80kg - 5x7

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
92kg - 5x6 ... worksets. Easy
---
DB Curl
16kg per arm - 3x10

DB Press (standing)
16kg per arm - 3x10
---

Bench 92kg 5x6 was quite easy.

Barbell rowing 80kg 5x7 really warms up back and makes Bench feel way easier than if I just Bench. Must remember to warm up for Bench at comp with some Barbell Rows. The numbers and reps make look odd - but all part of a calculated plan so that Barbell Row volume is just slightly higher than Bench volume.

Dropped the volume on Bench and Barbell Row supersets from typical 6 sets to 5. Usually I kill myself with Bench volume on the way into comp. It has worked well in the past - but gonna experiment this time and reduce volume a bit this time to see how it affects peak for comp lifts. Will go with 6 sets for weeks 1 & 2, 5 sets for weeks 3 & 4, and then just 4 sets per session for weeks 5 & 6. Let's see if it makes a difference. Wanna get the work done without getting totally frazzled. If I can get the same effect from less volume then why not.

Finished off with some bodybuilding: curls and shoulders.

Alf Veedersane

Sensible move to taper off the volume a little coming into the comp. It can be tricky to get the perfect balance between fitness and fatigue but I def think you probably pushed he volume too much too close to the comp the last time so hopefully it helps this time.

BossArky

Friday August 9th: Squat Day 6 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
137kg - 2x7 ... worksets. Easy

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... progressing through setting 4, 3, 3 & 2
---

Squats were quite easy: 137kg 2x7. Got great rebound out of hole. Had to refocus in the midst of second set. Mind was wandering and remind myself I was in the middle of a "hard" set and should stop day dreaming about various things.

Assistance was fine: SSB, Abs and GHR.

Quads are coming along great. Bulging out of my usual casual shorts whilst lazing about. I've either washed the shorts at too high a temperature or some growth has occurred.

Read by way through the lot so great gym and literature supersetting.

BossArky

Saturday August 10th: Bench Day 6 of 12

Band Pull Apart (light grey)
3x25
---
VT
4kg per arm - 2 positions (YT) - 2x10 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x1
102kg - 6x5 ... worksets. Fine

T-Bar Row
+20kg - 1x10
+40kg - 1x10
+60kg - 5x10
---
Close Grip Bench (feet up, flat back)
60kg - 3x10

DB Curl
16kg per arm - 3x10
---

Bench 102kg 6x5.

Changed T-Bar Row config to stop the end movnig about. Put 5kg on the back end to counterbalance the 3x10kg plates on the business end. Last week I had nothing on the back end and it moved about too much. This weeks setup is more solid. Still a bit of movement but manageable.

Close Grip Bench with grip getting sider each set for 3x10 (feet up and flat back) for tricep growth superset with curls to finish off.

On the way out of the gym I half thought about selling my incline bench. That plus the arm blaster get zero usage.

BossArky

Monday August 12th: Deadlift day 3 of 6

Deadlift
70kg - 1x5
120kg - 1x3 ... double overhand to here then mixed grip afterwards
**add belt**
150kg +16kg chains - 3x8 ... PR by 5kg over last comp cycle. Felt strong.
---
Rubish Deadlift (i.e. on the 45 Degree Back Raise - Deadlifting, front elevated on blue bumper)
50kg - 3x10
---

Deadlifts felt quite strong. Could feel my quads, glutes and hamstrings powering me through the reps 150kg +16kg chains for 3x8. This is a 5kg PR on where I was at the same stage of last competition cycle.

Added 10kg to the Rubish Deadlifts adn 50kg 3x10 really brings by hamstrings into it. Felt lats quite pumped from it too plus erectors and rhomboids. I like this assistance exercise.

BossArky

Tuesday August 14th: Squat Day 7 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x1
147kg - 2x5 ... worksets

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... on setting 2, 3, 3, 4
---

Squat 147kg 2x5 was alright.

Would have been easier if I hadn't totally fried posterior chain 2 days ago with the Rubish Deadlifts post standard Deads. Erectors & hamstrings still in bits. Noted for next time.

BossArky

Thursday Aug 15th: Bench Day 7 of 12

Band Pull Apart (light grey)
3x25
---
VT
4kg per arm - 2 positions (YT) - 2x10 each
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
100kg - 1x1
107kg - 5x4 ... worksets

Barbell Row
80kg - 5x6
---
DB Curl
16kg per arm - 3x10

DB Bench
16kg per arm - 3x10
---
Pec Fly
4kg per arm - 3x10 ... for the stretch
---
V handle Row (band)
2x10 - one thick red band
1x10 - two thick red band
---

Bench 107kg 5x4. Started off sluggish but finished up ok.

Superset with Barbell Row as per usual - with the usual Rows being slightly higher volume per set (480kg Rows vs 428kg Bench).

Assistance: Curls, DB Bench, V handle band Rows and Pec Fly.

Went swimming afterwards.