Return of the King

BossArky

Saturday August 15th: Deadlift day 5 of 6

Deadlift
70kg - 1x5
110kg - 1x3
**add belt**
135kg - 3x5 ... worksets, sluggish

Military Press
40kg - 1x5
58kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
One Arm DB
22kg per arm - 1x10
24kg per arm - 1x10
26kg per arm - 1x10
---

Deadlift 135kg 3x5 sluggishly. Tired.

Military Press 58kg x5. Just realized I've been doing these every Saturday without elbow sleeves.

BossArky

Monday August 17th: Squat day 11 of 12

SSB
32kg - 1x5
62kg - 1x3
**add belt**
82kg - 1x3
97kg - x9, x10, x11 ... workset

Ab Wheel
3x10

GHR
3x10
---

SSB up to 97kg x9, x10, x11. Abs and Upper Back getting battered in the later reps of last set. That's the heaviest I've went with SSB. Hopefully it'll have some positive effects to my comp Squat when I get back to it in the future.

BossArky

Tuesday August 18th: Bench day 11 of 12

Tricep Push Down
yellow band - 4x20 ... two sets to warm up, then two at the end to cool down

Bench Press (paused, comp grip, ring finger on rings)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x4 ... work sets, slow-ish

DB VTs (both positions)
1.5kg - 1x10
4kg - 1x10
6kg - 1x10
---
Neck Training
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Down Extension - 3x15
Face Down Rotation - 3x15
---
Arm Blaster Curl
20kg - 1x10
25kg - 1x10
30kg - 1x10
--

Bench 100kg 6x4. Feeling kinda sluggish as getting used to heavier weights again.

BossArky

Thursday August 20th: Squat day 12 of 12

Front Squat
40kg - 1x5
**add belt**
69kg - 3x10 ... worksets

Ab Wheel
3x10
---
45 Degree Back Raise
3x10 .. both legs together
---

Final day of Squat cycle with Front Squats at 69kg 3x10. Fine.

Skipped GHR today as short on time.

Also mixing it up by 45DBR alone (vs. both GHR and 45DR on this usual day).

BossArky

Friday August 22nd: Bench day 12 of 12

Band Pull Apart (yellow band)
2x20

Tricep Push Down (first two sets single grey, third and fourth seets double grey bands)
4x20
---
Bench Press (close grip, pinky just inside ring)
20kg - 1x10
60kg - 1x3
80kg - 1x3
95kg - 1x1
105kg - 6x3 ... worksets. Alright

Unilateral Seated Band Row (heavy red bands)
6x10 ... six sets both arms together
---
Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Down Extension - 3x15
Face Down Rotation - 3x15
---
Pec Fly
6kg per arm - 3x10

Concentration Curl
6kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10
---

Bench 105kg 6x3 to finish this cycle, followed by the usual bodybuilding.

Swimming twice a day as usual: morning & evening.

BossArky

Saturday August 22nd: Deadlift day 6 of 6

Deadlift (beltless)
70kg - 1x5
120kg - 1x3
**add belt**
140kg - 3x3 ... worksets, so lethargic

Military Press
40kg - 1x5
59kg - 1x4, and then 1x1
40kg - 1x10 ... not an AMRAP, just 10 reps
---
DB Lateral Raise
6kg per arm - 3x10

DB Shrug
6kg per arm - 3x10
---
Inverted Row
bodyweight - 3x10
---

Feeling lethargic the past while. Body sick of bodybuilding reps and wants to get back to heavier low reps.

Almost passed out on last set of Deadlifts. Was working on laptop in between sets and mind was elsewhere. Aimless training the past while - is not good for motivation. On a program - but low weight/high reps isn't the most exciting.

Back to a heavier cycle going forwards.

Military Press was supposed to be a top set of 5 on 59kg. First three reps were pretty fast - but 4th rep slowed and didn't go for 5th. Took a minute or two before finishing it off as a single.

BossArky

Tuesday August 25th: Deload

Band Pull Apart (light grey band)
3x20

Bench (comp grip, ring finger on ring)
20kg - 1x5
60kg - 3x5
---
Squat
20kg - 1x5
60kg - 3x5

Ab Wheel
3x5

GHR
3x5
---

Quick deload session at 7am. First time Back Squatting in 3 or 4 months. Just light stuff obviously. Quads liked the new / old sensation

BossArky

Monday August 31st: Squat day 1 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 3x9 ... worksets

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Squat 100kg 3x9. First time over 2 wheels a side in 3 or 4 months. Felt that way. Back to back Squats now. Lets see if the quads are stronger from all the SSB and FS over past months, once body readjusts to Back Squats again.

Took 6 days fully off for deload. Quite busy the next couple of months so this cycle is going to be get in/out quick.

BossArky

Tuesday September 1st: Bench day 1 of 12

Bench Press (paused, comp grip, ring finger on rings)
20kg - 1x10
60kg - 1x5
82kg - 6x6 ... work sets, fine

Barbell Row
40kg - 6x6
---

Quick Bench

BossArky

Thursday September 3rd: Squat day 2 of 12

Squat (high bar)
20kg - 1x5
60kg - 1x5
90kg - 1x3
**add belt**
110kg - 3x7 ... worksets

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Quads, adductors and glutes getting thrashed now that I'm back to Back Squats (high bar). So sore for a couple of days after that ^^.

BossArky

Saturday Sept 5th: Bench Day 2 of 12 & Deadlift Day 1 of 6

Deadlift (beltless & double overhand)
70kg - 1x5
110kg - 3x8
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
87kg - 6x5 ... easy after Deadlifts
---
Barbell Curl
20kg - 1x10
25kg - 1x10
30kg - 1x10
---
Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---

Combined both Deadlift and Bench into a single session - as didn't train Bench alone yesterday.

Minimalist approach - just included Barbell Curl and Neck at the end.

Have been training neck for about 9-10 months now and thinking how to change it up (& speed it up). Enjoy training neck (the feeling) but it is kinda time consuming. I don't find bands really feel like a natural motion. Bodyweight (i.e. headweight) alone is fine - but dosen't seem heavy enough. Adding weight with various things strapped to head is just awkward and takes a while setting up and adjusting when they fall off, etc. So, still looking for the optimal way to train neck and make it adjustable as days/weeks go by so I'm not always doing the same bodyweight (i.e. headweight) sets & reps.

BossArky

Monday September 7th: Squat day 3 of 12

Squat (high bar)
20kg - 1x5
60kg - 1x5
100kg - 1x3
**add belt**
120kg - 3x5 ... worksets

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Squat 120kg 3x5 felt heavy as still getting re-acclimatized to heavier weight on back. Never, ever going to take such a break from Squats again.

Alf Veedersane

BossArky wrote: »

Never, ever going to take such a break from Squats again.

Now you'll appreciate how those of us who don't have a home gym felt after gyms reopened

BossArky

Wed Sept 9th: Bench day 3 of 12

Bench (comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92kg - 6x4

Chin Ups
6x4
---
DB Shoulder Press
6kg per arm - 3x10

DB Curl
6kg per arm - 3x10
---

Bench 92kg 6x4.

BossArky

Friday September 11th: Squat day 4 of 12

Squat (high bar)
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 3x3 ... worksets

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Squat 130kg 3x3 which still felt heavy on the back... but not so much on the legs. This is the 4th session back to back Squatting... and probably felt the best so far. Hopefully getting back into it now.

BossArky

Saturday Sept 12th: Bench Day 4 of 12 & Deadlift Day 2 of 6

Deadlift (beltless & double overhand)
70kg - 1x5
120kg - 3x8
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
97kg - 6x3 ... easy after Deadlifts

Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
Barbell Curl
20kg - 1x10
25kg - 1x10
30kg - 1x10
---

Bench 97kg 6x3 felt handy enough after Deadlifts 120kg 3x8. Combined the two again this Saturday.

Otherwise did some Neck & Biceps.

BossArky

Monday September 14th: Squat day 5 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
105kg - 3x9... worksets

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Squats feeling better: 105kg 3x9.

Alf Veedersane

BossArky wrote: »

Squat (high bar)

105kg - 3x39... worksets

Sets of 39...you'd win the hyper trophy with that

BossArky

Tuesday Sept 15th: Bench day 5 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
87kg - 6x6 ... worksets. Fine

Chin Ups
3x6

Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Shoulder Press
6kg per arm - 3x10

DB Curl
6kg per arm - 3x10
---

Quick Bench 87kg 6x6.

BossArky

Thursday September 17th: Squat day 6 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
115kg - 3x7... worksets

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Squat 115kg 3x7. Building, building.

BossArky

Saturday Sept 19th: Bench Day 6 of 12 & Deadlift Day 3 of 6

Deadlift
70kg - 1x5
110kg - 1x3
*add belt*
130kg - 3x8
---
Bench Press (paused)
60kg - 1x5
80kg - 1x3
92kg - 6x5 ... fine

Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
6kg per arm - 3x10
---

Bench and Deads together again.

BossArky

Monday September 21st: Squat day 7 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 3x5... worksets

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Squat 125kg 3x5.

BossArky

Tuesday Sept 22nd: Bench day 7 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
97kg - 6x4 ... worksets. Alright

Chin Ups
6x4

Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
Barbell Curl
20kg - 1x10
25kg - 1x10
30kg - 1x10
---

Bench 97kg 6x4. Good.

BossArky

Thursday September 24th: Squat day 8 of 12

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

Ab Wheel
3x10
---
GHR
3x10 .. both legs together
---

Squat 135kg 3x3. Fine.

BossArky

Saturday Sept 26th: Bench Day 8 of 12 & Deadlift Day 4 of 6

Deadlift
70kg - 1x5
120kg - 1x3
*add belt*
140kg - 3x6 ... outside on the astro
---
Bench Press (paused)
60kg - 1x5
80kg - 1x3
92kg - 1x1
102kg - 6x3 ... fine

Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
6kg per arm - 2x10
8kg per arm - 1x10

DB Shoulder Press
6kg per arm - 2x10
8kg per arm - 1x10
---

Deadlift and Bench together again.

I thought I'd speed things up by supersetting the above, so did the Deadlifts outside in back garden and Bench inside in gym. Didn't really speed things up in the end because there was the setup time required to carry stuff in/out.

Deadlifting on astroturf means the weights sink a bit into the ground and you cannot roll them slightly back/forwards to setup correctly. For the first two sets I left the bar in the one spot... but then noticed it was sinking in a bit and digging a divot.... so rolled it to new territory for the third and final set which was the best. Caught the next door neighbor sneakily coveting my gains from their upstairs window. Obviously the audience gave me the usual +10% strength and the final set was a breeze.

Probably will go back to doing this Bench and Deadlift on separate days going forwards. Having a mega session such as this doesn't really make sense when I can just wander into the home gym and do it anytime in a shorter burst instead for both together.

BossArky

Monday September 28st: Squat day 9 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
90kg - 1x3
110kg - 3x9... worksets

Ab Wheel
3x10
---
GHR
3x10
---

Those Squats felt good: 110kg 3x9.

Took a while between sets, as was doing various things. Wonder how long it takes before you'd need to warm up again. Sometimes I'd find myself lost in thought staring out the window and the video has been rolling for 5+ mins in prep for my final set. Other times I'd get distracted with various activities and come back to the worksets after a break of 20 ish mins. Haven't had to re-warm up yet - but sometimes I do think I'm pushing it!

Alf Veedersane

BossArky wrote: »

Wonder how long it takes before you'd need to warm up again. Sometimes I'd find myself lost in thought staring out the window and the video has been rolling for 5+ mins in prep for my final set. Other times I'd get distracted with various activities and come back to the worksets after a break of 20 ish mins. Haven't had to re-warm up yet - but sometimes I do think I'm pushing it!

You should be working up to 20 min breaks between sets.

Otherwise you'll lose your powerlifting license.

BossArky

Tuesday Sept 29th: Bench day 9 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92kg - 6x6 ... worksets. Fine

Chin Ups (parallel grip)
3x6

Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
12kg per arm - 4x10

DB Press Standing
12kg per arm - 4x10
---

Benched 92kg 6x6 easily.

Pull Ups & Neck too.

Finished off with some nice pump on the DB assistance before hitting the pool.

Quads have lovely toasty DOMS from yesterdays Squats.

BossArky

Thursday October 1st: Squat day 10 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 3x7... worksets. Fine

Ab Wheel
3x5
---
GHR
3x5 .. both legs together
---

Squat 120kg 3x7.

Cut back assistance volume on Abs & GHR from 3x10 to 3x5... for variety.

BossArky

Friday Oct 2nd: Bench Day 10 of 12

Bench Press (paused)
60kg - 1x5
80kg - 1x3
90kg - 1x1
97kg - 6x5 ... fine

Neck Training ... no added weight
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
8kg per arm - 2x10
---

Bench 97kg 6x5 handy enough with neck & guns.