Return of the King

BossArky

Thursday July 29th: Lower day 8 of 12

Prowler

frame +0kg - 2 lengths (i.e. up & down)

frame +20kg - 6 lengths (i.e. up & down)

---

Calf Raise (machine, heels hanging off step)

+5kg - 3x20

45DBR

+0kg - 3x10

---

Squat

70kg - 1x5

**add belt**

120kg - 3x3 ... worksets. Fine

70kg - 1x20

Ab Roll Out (on knees)

3x10

---

Squat 120kg 3x3 and then a nice 20 rep 70kg dropset for the quad pump.

Was planning to do backward sled drags for warm up variety - but couldn't find the belt/rope to connect to it. Defaulted back to prowler. Ran with it this time - which had me huffing and puffing like crazy.

BossArky

Friday July 30th: Bench day 8 of 12

BB Curl

20kg - 2x10 ... warm up before Bench

20kg - 1x10 ... from here down was after Bench & weighted Chins

30kg - 1x10

40kg - 1x5 ... guns shot so capped it at 5 rather than planned 10

20kg - 1x10

BB Military Press

20kg - 2x10 ... warm up before Bench

---

Bench (paused)

95kg - 6x3 ... worksets. Good.

Chin Up

bodyweight +10kg - 3x5

Machine Unilateral Row

+15kg per arm - 1x10

+20kg per arm - 1x10

+25kg per arm - 1x10

---

Tricep Pushdown

10kg - 1x10

15kg - 1x10

20kg - 1x10

25kg - 1x10

30kg - 1x10

35kg - 1x10

40kg - 1x10

45kg - 1x10

50kg - 1x10

55kg - 1x10

60kg - 1x10

30kg - 1x10

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

---

Bench 95kg 6x3 with weighted chins and unilateral machine rows.

Finished off with curls and tri pushdowns for the pump.

BossArky

Monday August 2nd: Lower day 9 of 12

Calf Raise (machine, heels hanging off step)

+5kg - 3x20

45DBR

+0kg - 3x10

---

Squat

60kg - 1x5

**add belt**

100kg - 3x9 ... worksets. Fine

Ab Roll Out (on knees)

3x10

---

Deadlift

60kg - 1x3

100kg - 1x3

130kg - 2x8 ... skipped third set as knackered from preceding Squats

Military Press

35kg - 3x10

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

---

Combined Squat and Deadlift as was busy over the weekend and missed the standalone Deadlift day. Skipped third Deadlift set as a bit knackered.

BossArky

Tuesday August 3rd: Bench day 9 of 12

Barbell Row

70kg - 6x10 ... standing on a bumper for the ROM. Lats on fire.

Bench (paused)

70kg - 6x6 ... worksets. Light.

---

Machine Pull Down Unilateral

Ascending sets - 3x10

Machine Press: Overhead at an incline

Ascending sets - 3x10

---

DB Curl

10kg - 3x10

DB Press

10kg - 3x10

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

---

DB Tricep Extension Overhead

10kg - 1x10

8kg - 1x10

5kg - 1x10

---

Into the last mini Bench cycle. Today was light (70kg 6x6) but will quickly ramp up over upcoming last 3 days.

Interested to see how heavy the last heavy Bench days feel... as I've taken a different approach this cycle and went very light on the 6x6 and 6x5 days... then taking bigger jumps as I ramp up to the 6x4 and 6x3 days. I'm thinking this may mean I'll be fresher for the heavier stuff... and can fit in other varied assistance on the lighter days to bring up other areas.. and just for variety.

Barbell Rows 70kg 6x10 were fun - nearly ripped lats off the bone. Nice. Looking forward to the DOMS.

The rest of the assistance was powerbuilding for the pump as I sipped on a 2 litre of white gold.

BossArky

Thursday August 5th: Lower day 10 of 12

Calf Raise (machine, heels hanging off step)

+5kg - 3x20

45DBR

+0kg - 1x10

+5kg behind head - 2x10

---

Squat

60kg - 1x5

**add belt**

110kg - 3x7 ... worksets. Ok.

Ab Roll Out (on knees)

3x10

---

Unilateral Leg Press

ascending sets - 3x10

Standing Unilateral Leg Curl Machine

5kg per leg - 3x10

---

Squat 110kg 3x7 and then some related assistance.

BossArky

Saturday August 7th: Bench day 10 of 12

Bench (paused)

60kg - 1x5

80kg - 6x5 ... worksets. Fine

Deadlift

70kg - 1x5

120kg - 1x5

**add belt**

140kg - 3x6 ... fine. Accidentally did 8 on first set... supposed to be 3x6

Chin Up

bodyweight +10kg - 3x5

---

BB Curl

20kg - 1x10

30kg - 1x10

40kg - 1x8 ... close to the limit to get 8 there. Gunz shot after Weighted Chins

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

---

Machine Unilateral Row

ascending sets - 3x10

Machine Press (slight incline)

ascending sets - 3x10

---

Tricep Pushdown

30kg - 1x10

40kg - 1x10

50kg - 1x10

60kg - 1x10

70kg - 1x10

80kg - 1x10

90kg - 1x10

100kg - 1x10 ... felt kinda easy for 100kg... not sure if that is accurate.

---

DB Curl (standing)

10kg per arm - 1x10

15kg per arm - 1x10

10kg per arm - 1x10

DB Shoulder Press (standing)

10kg per arm - 1x10

15kg per arm - 1x10

20kg per arm - 1x10

---

Bench 80kg 6x5 superset with Deadlifts 140kg 3x6 and Weighted Chins +6kg 3x5.

Various assorted upper bodybuilding afterwards.

Had to combine yesterdays Bench day and todays Deadlift day as was out and about yesterday.

BossArky

Monday August 9th: Lower day 11 of 12

Calf Raise (machine, heels hanging off step)

+5kg - 3x20

45DBR

+0kg - 3x10

---

Squat

70kg - 1x5

**add belt**

120kg - 3x5 ... worksets. Erectors in ribbons from Deadlifts the other day so these were slow.

Ab Roll Out (on knees)

3x10

---

Leg Extension

10kg - 5x10 ... both legs together

10kg - 1x10 ... single leg at a time

5kg - 2x10 ... single leg at a time

---

Squats 120kg 3x5 were slow as in bits from Deadlifts the other day.

Did a million leg extensions at the end to mix things up.

Slept just 2 hrs last night as busy with a mini project of mine. Some zoned out on way to gym. Should really have taken a rest day. But.. got it done.

BossArky

Tuesday August 10th: Bench day 11 of 12

Bench (paused)

60kg - 1x5

90kg - 6x4 ... worksets. Ok

Machine Unilateral Row

ascending sets - 7x10 ... from ~30kg (easy) to ~80kg (harder)

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

Military Press

40kg - 3x10

---

Machine Bicep Curl

5x10 ... mixing between both arms together vs one arm at a time. Hard to get the optimal angle with elbow in line with centre of rotation

Machine Tricep Ext

5x10 ... first four sets ascending weight, then drop down a bit for fifth. This felt good ROM. Deeper than typical bench motion.

---

Bench 90kg 6x4 and then various upper body assistance.

BossArky

Monday August 16th: Squat day 1

Calf Raise (heels hanging off step)

3x20

GHR

3x10

---

Squat

60kg - 1x5

90kg - 3x9 ... worksets. Fine

SSB (bar = 32kg)

52kg - 2x10

Ab Roll Out (on knees)

3x10

---

Neck Flex

Extension: +5kg - 3x20

Curl: +2.5 - 3x20

---

First time training in home gym for a while.

2 accessory SSB Squat sets after main back Squats of 90kg 3x9. All handy. Was doing bits and pieces in between. SSB felt good to hit the quads with different exercise/angle.

BossArky

Tuesday August 17th: Bench day 1 of 12

Bench (paused)

65kg - 6x6 ... worksets. Easy & very light first day

Barbell Row

40kg - 6x10

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

DB Curl (standing)

12kg per arm - 1x10

14kg per arm - 1x10

16kg per arm - 1x10

DB Shoulder Press (standing)

12kg per arm - 1x10

14kg per arm - 1x10

16kg per arm - 1x10

---

Rolling DB Tricep Extension (lying on Bench)

6kg per arm - 1x10 ... way too light

10kg per arm - 1x10 ... still light

12kg per arm - 1x10 ... better weight... moderate to get into the motion

---

Bench day 1 was a light 65kg 6x6. Again with this cycle I'm starting very light and taking larger jumps, whilst focusing on varied assistance to bring up supporting muscles. And... it just means there is variety and I can get in/out of gym quicker to stay fresh mentally and avoid frying CNS with constantly going heavier and heavier cycle after cycle.

In case anyone is wondering - I skipped the final 3 days (Squat 130kg 3x3, Bench 100kg 3x3, Deadlift 150kg ~3x3) of the last cycle at the end of last week as was travelling. It wasn't a critical cycle anyway - so best just take the time off and restart new cycle rather than trying to pick up those days now at the beginning of this week.

Weighed 82.4kg after my travels. Managed to keep training on track in commercial gyms and nutrition by sipping 2 litres of full fat milk through each session. Didn't sleep too well though. Need to get back to proper sleep routine. Still feeling a bit lethargic.

BossArky

Thursday August 19th: Squat day 2 of 12

Calf Raise (heels hanging off step)

5x20

45DBR

2x10 ... no weight

1x10 ... holding 1.5kg DB

1x10 ... holding 4kg DB

1x10 ... holding 6kg DB

---

Squat

60kg - 1x5

100kg - 3x7 ... worksets. Fine

Ab Roll Out (on knees)

4x10 ... last one with knees raised on blue 20kg bumper plate to vary angle/ROM to hit abs differently

Lunge (holding bar with front squat bodybuilding grip)

20kg - 1x10 per leg

30kg - 1x10 per leg

---

Neck Flex

Rotation - 3x20 per side

---

Did 5 instead of 3 warm up sets on Calfs and 45DBR. Felt good and was well mobilized for Squats which then felt quite good on 100kg 3x7.

Lunge in bodybuilder front squat grip for single leg assistance.

Neck rotation with band to finish off.

BossArky

Friday August 20th: Bench day 2 of 12

Barbell Curl

20kg - 2x10

Barbell Press (standing)

20kg - 2x10

---

Bench

75kg - 6x5

Chin Up (parallel grip)

+10kg - 3x5

+0kg - 3x5

---

DB Bench

24kg - 2x10

DB One Arm Row

24kg - 2x10

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10 ... all face up flexion and rotation done as a single giant set

Face Up Rotation - 3x10 ... all face up flexion and rotation done as a single giant set

Face Down Extension - 3x20 ... all face down extension and rotation done as a single giant set

Face Down Rotation - 3x20 ... all face down extension and rotation done as a single giant set

---

Enjoyed the assistance after easy Bench 75kg 6x5.

BossArky

Saturday August 21st: Deadlift day 1 of 6

SLDL

60kg 3x5 ... one giant set including all 3 SLDL sets and all 3 Single Leg Calf Raise sets without letting bar down. Forearms on fire.

Single Leg Calf Raise

holding 60kg barbell - 3x5 per leg

---

Deadlift

100kg - 3x8 ... double overhand, beltless

DB Overhead Press (standing)

24kg - 3x8 ... heavy enough with no warm up. 2nd and 3rd sets better than first.

---

Deadlift 100kg 3x8 superset with DB Overhead Press 24kg 3x8 per arm. Enjoyable.

Some varied assistance to warm up: SLDL and Weighted Single Leg Calf Raise.

Upper mid quads feeling nicely DOMS'd from the Lunge Front Squat (bodybuilding grip) experiment on Squat day recently.

BossArky

Monday August 23rd: Squat day 3 of 12

Calf Raise (heels hanging off step)

3x20

GHR

1x10 ... no weight

1x10 ... holding 1.5kg DB

1x10 ... holding 4kg DB

---

Squat

60kg - 1x5

110kg - 3x5 ... worksets. Fine

Ab Roll Out (on knees)

3x10

---

Lunge (front foot elevated on yellow bumper)

bodyweight +0kg - 1x10 per leg

bodyweight +5kg - 1x10 per leg

---

Neck Flex

Extension: +10kg - 3x20

Curl: +2.5 - 3x20

---

Trained late at night for the first time in a while. Felt quite relaxing. Squat 110kg 3x5 easily and then took time with assistance.

Neck Extension +10kg 3x20 was fine - but feels a bit too heavy to give that warm fuzzy feeling in neck. Stood on a yellow bumper with each foot to give extra ROM so didn't have to worry about plate touching ground when at buttom of rep. I find if I crank the crane (from neck flex to bumper) too short then the chain kinda squeezes in on your upper cheeks/side of eyes and is a bit uncomfy... so best to keep the chain a bit longer... and hence the requirement for standing on bumpers. TMI - right?

Enjoyed the lunges post squats.

BossArky

Tuesday August 24th: Bench day 3 of 12

DB Curl

6kg per arm - 1x10

10kg per arm - 1x10

DB Press (standing)

6kg per arm - 1x10

10kg per arm - 1x10

---

Bench

85kg - 6x4 ... no warm up because #YOLO

Barbell Row

50kg - 6x10

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

DB Fly

1.5kg per arm - 1x10

4kg per arm - 2x10

---

Bench 85kg 6x4 and then assistance.

BossArky

Thursday August 26th: Squat day 4 of 12

Calf Raise (heels hanging off step)

4x20

45DBR

1x10 ... no weight

1x10 ... holding 1.5kg DB

1x10 ... holding 4kg DB

1x10 ... holding 6kg DB

---

Squat

70kg - 1x5

120kg - 3x3 ... worksets. Fine

Ab Roll Out (on knees)

3x10

---

Lunge (front foot elevated on yellow bumper)

bodyweight +0kg - 1x10 per leg

bodyweight +5kg - 1x10 per leg

---

Neck Flex

Extension: +10kg - 3x20

Curl: +2.5 - 3x20

---

Squat 120kg 3x3 and assistance.

BossArky

Friday August 27th: Bench day 4 of 12

Single Arm Row (red heavy band)

6x10

---

Bench

60kg - 1x5

95kg - 6x3 ... felt a bit heavy

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x20

Face Down Rotation - 3x20

---

Bench 95kg 6x3 quickly. Replaced Chin Ups with Band Rows as needed to get in/out very quickly and band rows are easy to blast through.

BossArky

Saturday August 28th: Deadlift day 2 of 6

Deadlift

60kg - 1x5

*add belt*

120kg - 3x8 ... last set double overhand.... first two sets were with first three reps double over/rest mixed.

DB Overhead Press (standing)

22kg - 3x10

---

Chin Up

+5kg - 3x5

---

Deadlift 120kg 3x8 superset with DB Shoulders. Then weighted Chins to finish off.

BossArky

Monday August 30th: Squat day 5 of 12

Calf Raise (heels hanging off step)

4x20

GHR

1x10 ... no weight

1x10 ... holding 5kg plate

1x10 ... holding 10kg plate

1x10 ... holding 15kg plate

---

Squat

60kg - 1x5

100kg - 3x9 ... worksets. Felt good after the weighted GHR warm up

Ab Roll Out (on knees)

3x10

---

Lunge (front foot elevated on green bumper)

bodyweight +10kg - 2x10 per leg

---

Neck Flex

Extension: +5kg - 2x30

Curl: +2.5 - 2x30

---

Went heavier on weighted GHR warm ups. Squats felt easier thereafter.

Contemplated doing some SSB assistance after but have been enjoying the single leg assistance so went for weighted lunges instead with front foot elevated.

Cut the neck flex to two sets instead of three per extension/curl... but did 30 reps per set instead of 20.

BossArky

Tuesday August 31st: Bench day 5 of 12

Barbell Curl (standing)

20kg - 3x10 ... warm up for Bench

Military Press

20kg - 3x10 ... warm up for Bench

---

Bench (paused)

70kg - 6x6 ... worksets. Light & easy

Barbell Row

55kg - 6x10 ... fine, nice light pump

---

Light Bench 70kg 6x6 superset with Barbell Row 55kg 6x10.

Was in a bit of a rush there and forgot to do Neck & Tricep assistance.

BossArky

Thursday September 2nd: Squat day 6 of 12

Calf Raise (heels hanging off step)

4x20

45DBR

1x10 ... no weight

1x10 ... holding 5kg plate

1x10 ... holding 10kg plate

1x10 ... single leg at a time, no weight

---

Squat

60kg - 1x5

110kg - 3x7 ... worksets. Fine

60kg - 1x10

Ab Roll Out (on knees)

3x10

---

Neck Flex

Extension: +5kg - 3x20

Curl: +2.5 - 3x20

---

Writing this a few days later so cannot remember excatly the sets/reps of the assistance. It was something like the above.

Main point to remember is that I'm going a lot heavier on the GHR/45DBR warm up 4 sets - ramping up. This makes the subsequent Squats feel way lighter.

BossArky

Friday September 3rd: Bench day 6 of 12

Chin Up (parallel grip)

+5kg - 3x5

+0kg - 3x5

---

Bench Press (paused)

80kg - 6x5 ... easy & done in ~13 mins with chin up supersets above. First three sets normal grip (ring finger on ring). Last three sets with pinky on ring.

60kg - 1x10 ... narrow grip (middle of knurl) and stopping an inch or so off chest to maintain time under tension

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10 ... all face up as one giant set

Face Up Rotation - 3x10 ... all face up as one giant set

Face Down Extension - 1x30 ... using 1kg hanging off Neck Flex head harness. This really worked neck much more so than just head weight

Face Down Rotation - 1x30 ... using 1kg hanging off Neck Flex head harness. This really worked neck much more so than just head weight

---

DB Curl

10kg - 1x10

12kg - 1x10

14kg - 1x10

---

Bench felt quite easy. Powered through the 6 sets varying grips and superset with Chins in 13 mins.

Adding 1kg to the face down neck work was a game changer. Some good work done on the neck. Usually I do this particular neck exercise lying face down on Bench with head over the edge unsupported. It never really feels too hard with just head weight alone (vs face up which does feel hard even with just head weight). Cannot use a chain in the this head down position (as too close to ground) to add weight. Today I used a carabiner and small 1kg plate to add weight direct to harness. Looking forward to the neck gains.

BossArky

Saturday September 4th: Deadlift day 3 of 6

Deadlift

60kg - 1x5

100kg - 1x3

*add belt*

140kg - 3x5 ... mixed grip. Fine

DB Overhead Press (standing)

22kg - 3x10

---

Limited reps to sets of 5 on Deadlift. Going to up the weight in later weeks on Deadlift and don't want to rep myself to bits with 8s in the meantime.

BossArky

Monday September 6th: Squat day 7 of 12

Calf Raise (heels hanging off step)

4x20

GHR

1x10 ... no weight

1x10 ... holding 5kg plate

1x10 ... holding 10kg plate

1x10 ... holding 5kg plate

---

Squat

70kg - 1x5

120kg - 3x5 ... worksets. Fine

Ab Roll Out (on knees)

3x10

---

Lunge (Front Squat BB hold)

20kg (i..e the bar) - 2x10 per leg

---

Neck Flex

Extension: 3x30 ... various weights

Curl: 3x20 ... various weights

---

Squat late at night: 120kg - 3x5 after weighted GHR.

Motivation was low but got it done.

After main Squats I considered Front Squatting 60kg. Unracked it first with BB grip and then with proper FS grip... but racked it both times before actually Squatting it as just couldn't be bothered - it looked heavy & I just had zero drive to push on. Stripped the bar done to nothing and Lunge'd that instead.

BossArky

Tuesday September 7th: Bench day 7 of 12

Bench (paused)

90kg - 6x4 ... worksets. Done in 15 mins inclusive of Barbell Row supersets. Fine.

Barbell Row

60kg - 6x6 ... Fine. 360kg per set (6x60kg )to equal Bench volume per set (90kg x4)

---

Neck Training

Face Up Flexion - 3x10 ... all face up as one giant set

Face Up Rotation - 3x10 ... all face up as one giant set

Face Down Extension - 1x30 ... using 1kg hanging off Neck Flex head harness

Face Down Rotation - 1x30 ... using 1kg hanging off Neck Flex head harness

---

Incline Bench (steep-ish)

30kg - 2x10

---

DB Curl

6kg per arm - 1x10

10kg per arm - 1x10

12kg per arm - 1x10

---

Trained in the evening. Bench and Barbell Row supsets done in 15 mins for the 12 sets. Brought grip in slightly from Bench set 4 onwards - just for variety (from ring finger on ring, to pinky on ring).

BossArky

Thursday September 9th: Squat day 8 of 12

Calf Raise (heels hanging off step)

4x20

45DBR

1x10 ... no weight

1x10 ... holding 5kg plate

1x10 ... holding 10kg plate

1x10 ... holding 15kg plate

---

Squat

60kg - 1x5

100kg - 1x3

130kg - 3x3 ... worksets. Fine

Ab Roll Out (on knees)

3x10

---

SSB

42kg - 1x5

52kg - 1x8

62kg - 1x10

---

Leg Extension (one end of Bench up on 3 blue bumpers, V handle holding weight on foot)

a few kg - 3x20 per leg ... good a good burn out of this at high reps

---

Neck Flex

Extension: +2.5kg - 1x10, +5kg - 1x10, +7.5kg - 1x10, +1kg - 1x20

Curl: +2.5kg - 1x10, +5kg - 1x10, +7.5kg - 1x10, +1kg - 1x20

---

Squat 130kg 3x3 handy enough.

Then - messed about with SSB and home made leg extension to target the rectus femoris for the laugh.

I notice that I get a decent pump in the vastus lateralis (i.e. outside) from Squats but not so much in the rectus femoris (mid quad). #firstworldproblems.

Recent lunging has mee feeling the rectus femoris more which is good. Was reading that leg extensions are a good way to hit it too - hence rigged up the bench and V-handle to fashion the home made leg extension.

I've been meaning to use the SSB more recently - but its just a pain to man handle into the rack after proper Squats so I've been neglecting it in favour of the more quick and dirty setup of a few lunges holding weight to chest. Sorry excuse. So, today I invested the extra 30 seconds to get it out of the corner and worked up from light to less light in three sets of 5, 8 and 10 reps. Feels so good! Just nice to sprinkle in various lower body assistance on these Squats days for variety.

BossArky

Friday September 10th: Bench day 8 of 12

Chin Up (parallel grip)

+5kg - 3x5

+0kg - 3x5

---

Bench Press (paused)

20kg - 1x5

60kg - 1x5

100kg - 6x3 ... done in ~31 mins with chin up supersets above. First three sets normal grip (ring finger on ring). Last three sets with pinky on ring.

---

Floor Press

30kg - 1x6

50kg - 1x6

70kg - 1x6

---

Neck Training ... (no added weight)

Face Up Flexion - 3x10

Face Up Rotation - 3x10

Face Down Extension - 3x10

Face Down Rotation - 3x10

Various band resisted neck for 30-60 secs each - front, back, sides

---

DB Concentration Curl

6kg - 1x10

8kg - 1x10

10kg - 1x10

---

Was on auto pilot and may have thought I was Squatting instead of Benching given the warm up jumps: 20kg to 60kg to 100kg worksets.

100kg 6x3 felt a bit slow. Probably should have through in a final warm up on 80 or 85kg.

Did some floor press. Worked up to 70kg for a set of 6. Was watching some videos and doing some research on this particular exercise. Will include it going forwards for variety. Easy enough to setup & was thinking that if I was setting up a home gym again I could skim on the Bench and floor press for a while.

BossArky

Saturday September 11th: Deadlift day 4 of 6

Deadlift

60kg - 1x5

100kg - 1x3

*add belt*

130kg - 1x3

150kg - 3x5 ... mixed grip. Fine

DB Overhead Press (standing)

10kg - 3x10 ... light stuff

---

Took my time with Deadlifts: 150kg 3x5.

Slightly tweaked something lower right (SI?) on 2nd last rep of last set. Still finished off the set. Took an extra rest day afterwards and then Benched instead of Squat on the next training day - just to give it a time to heal up.

BossArky

Tuesday September 14th: Bench day 9 of 12

Band Pull Apart

6x10

Bench (paused)

75kg - 6x6 ... worksets. Done in 10 mins inclusive of band pull apart supersets. Easy & tricep burn in last set

---

Neck Training

Face Up Flexion - 3x10 ... face upas one giant set

Face Up Rotation - 3x10 ... all face up as one giant set

Face Down Extension - 1x30 ... using 1kg hanging off Neck Flex head harness

Face Down Rotation - 1x30 ... using 1kg hanging off Neck Flex head harness

---

DB Curl

10kg per arm - 3x10

DB Raise

1.5kg - 1x15 ... front

1.5kg - 1x15 ... lateral

---

Trained early morning. Was good to get through light Bench (75kg 6x6) super quick (10 mins).

Just banded pull apart supersets instead of Barbell Rows - as still giving lower right SI joint a rest.

BossArky

Wednesday Sept 15th: Squat deload

Landmine Squat

bar - 1x10

bar +5kg - 1x10

bar +10kg - 1x10

---

Lunge (front foot on blue bumper for extra ROM)

3x10 per leg

---

Neck Flex

Extension: +2.5kg - 1x20

Extension: +5kg - 1x20

Extension: +7kg - 1x20

Curl: +2.5kg - 1x20

Curl: +5kg - 1x20

Curl: +5kg - 1x20

Right: +0kg - 1x20

Right: +0.5kg - 1x20

Right: +1kg - 1x20

Left: +0kg - 1x20

Left: +0.5kg - 1x20

Left: +1kg - 1x20

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Avoided standard back Squats to give SI a break.

Tried out landmine Squats which were fun. Wedged barbell in corner with mat to avoid wall/bar damage. Worked up in three light sets of 10.

Finished off with lunges and neck. First time doing weighted side neck with chain and fractional plates.