Return of the King

BossArky

Thursday April 7th: Bench

DB Curl

2kg per arm - 1x10

3kg per arm - 1x10

4kg per arm - 1x10

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DB Rev Fly

6kg per arm - 7x10

Bench Press

20kg - 1x10

60kg - 1x5

90kg - 6x4 ... worksets. Done in 21 mins combined with Rev Fly superset

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Bench Row (i.e. rowing a weird shaped bar when lying face down on a high flat bench)

40kg - 1x10

50kg - 1x10

60kg - 1x10 ... this was way harder than it looks. Not really comparable to Barbell Row. Much stricter.

40kg - 3x10

Military Press

50kg - 3x5

---

Barbell Curl

20kg - 1x10

25kg - 1x10

30kg - 1x10

Face Pull

light to moderate - 3x20

---

Neck (lying on Bench)

3x10 face up curl ... +0kg, +1.25kg, +2.5kg

3x10 face up rotation

3x10 face down ext... +0kg, +1.25kg, +2.5kg

3x10 face down rotation

---

Bench 90kg 6x4 which was good.

BossArky

Monday April 11th: Squat and Bench day 1 of 12:

Squat

60kg - 1x10

85kg - 3x9

SLDL

40kg - 3x10

---

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 6x6

---

Military Press

40kg - 3x6

---

DB Curl

10kg per arm - 3x10

Neck (lying on Bench)

3x10 face up curl ... +1.25kg, +2.5kg, +3.75kg

3x10 face up rotation

3x10 face down ext... +1.25kg, +2.5kg, +3.75kg

3x10 face down rotation

---

Combined Squat and Bench day 1: 85kg 3x9 and 75kg 6x6 respectively.

Went a slight bit heavier on neck. Not much difference with the extra 1.25kg on each set.

edit - in case you are wondering: I didn't do day 12 of the last cycle for Squat or Bench, or day 6 of the last cycle for Deadlift. Was travelling and didn't have belt... plus was a few days behind in terms of my usual days to start a cycle.. so decided to take that time as a mini deload before getting back onto a new cycle.

BossArky

Wednesday April 13th: Squat day 2 of 12 & Bench day 2 of 12:

Squat

95kg - 3x7

45DBR

3x10

Ab Wheel

3x10

---

Bench

80kg 6x5 ... strained neck on early set. Was sore for days after. Maybe cushion to soft.

Bench Pull

40kg - 3x5

Unilateral Rope Handle Pulldown

3x12

---

Triceps Pushdown

3x20

Barbell Curl

20kg - 1x10

25kg - 1x10

27.5kg - 1x10

---

Super cold in the Gym. Was Squatting in front of a massive fan that may have been the reason I ended up with pain in neck when Benching. So sore for days after - could barely roll over in bed. Writing this 6 days later and pain seems to have subsided. Got through the weights fine. Combined Squat 95kg 3x7 and Bench 80kg 6x5.

BossArky

Sunday April 17th: Squat day 3 of 12, Deadlift day 1 of 6, Bench day 3 of 12

Squat

60kg - 1x5

105kg - 3x5

Deadlift

60kg - 1x5

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

Bench

20kg - 1x5

60kg - 1x5

85kg - 6x4

Pull Up (palms away)

3x4

T-Bar Row

+20kg - 3x10

---

DB Curl

5kg per arm - 3x10

Neck (lying on Bench)

3x10 face up curl ... +1.25kg, +2.5kg, +0kg

3x10 face up rotation

3x10 face down ext... +1.25kg, +2.5kg, +0g

3x10 face down rotation

---

Combined all Big 3 into one session as between gyms /traveling.

BossArky

Wednesday April 20th: Squat day 4 of 12:

Squat

60kg - 1x5

100kg - 1x3

115kg - 3x3

45DBR

3x10

Ab Wheel

1x10

Hanging Knee Raise (off Pull Up Bar)

2x6 ... as 10 reps would have ripped abs off

---

Front Squat

40kg - 3x5

Leg Press

+20kg - 3x20 ... light stuff for the pump

---

Squat 115kg 3x3 which was the aim of today.

BossArky

Thursday April 21st: Bench day 4 of 12

Bench Pull

40kg - 3x10

Rev Fly

2kg per arm - 3x10

---

Bench Press

90kg - 6x3

Face Pull

6x20 ... light for the pump

---

DB Overhead Press

10kg per arm - 1x10

12.5kg per arm - 1x10

15kg per arm - 1x10

---

DB Curl

3kg per arm - 1x10

6kg per arm - 1x10

8kg per arm - 1x10

---

Neck (lying on Bench)

3x10 face up curl ... +2.5kg, +5kg, +0kg

3x10 face up rotation

3x10 face down ext... +2.5kg, +5g, +0kg

3x10 face down rotation

---

Triceps Pushdown (pulley)

3x20 ... light for the pump

Bicep Curl (unilateral pulley)

3x10 ... light for the pump

---

Bench 90kg 6x3 easily with a load of upper assistance.

When supersetting pulley tris and bis I was suprised how much harder the same light weight felt when curling vs extending.

BossArky

Saturday April 23rd: Deadlift day 2 of 6

Deadlift

60kg - 1x5

90kg - 1x3

110kg - 3x8

---

Barbell Row (with Fat Gripz)

40kg - 3x10

GHR

3x10

---

First time training in home gym for a while. Nice.

BossArky

Sunday April 24th: Bench day 5 of 12

Bench Press

80kg - 6x6

Face Pulls

light grey band - 3x10

One Arm DB Row

10kg per arm - 3x10

---

May have done something else but cannot remember. Was trying to keep it light as this was 2nd of 3 days back to back training (others were Deads vs. Squat).

BossArky

Monday April 25th: Squat day 5 of 12

Squat

90kg - 3x9

45DBR

3x10

Ab Wheel

3x10

---

Squats felt terrible. Sleep, nutrition, recovery not great recently - paying the piper now.

BossArky

Wednesday April 27th: Bench day 6 of 12

Bench Press

85kg - 6x5

Barbell Row

60kg - 3x10

Face Pulls

light grey band - 3x10

---

Unilateral Pull Down Row Machine

+20kg per arm - 3x10

Unilateral Press Machine

+20kg per arm - 3x10

---

DB Curl (unilateral on preacher bench stand)

3kg per arm - 1x10

6kg per arm - 1x10

10kg per arm - 1x10

---

Concentrated on getting Bench down properly with some solid but not nuclear assistance.

BossArky

Thursday April 28th: Squat day 6 of 12

Squat

20kg - 1x3

40kg - 1x3

60kg - 1x3

80kg - 1x3

100kg - 3x7

45DBR

7x10

Hanging Leg Raise

3x6

---

Leg Press

+20kg - 3x20 ... light for the blood flow & pump

---

Made sure to warm up Squat well with light ascending triples until worksets 100kg 3x7 which felt easy.

BossArky

Friday April 29th: Deadlift day 3 of 6

Deadlift

70kg - 1x5

110kg - 1x3

130kg - 1x1

150kg - 1x1

170kg - 1x1 ... top single. Good

130kg - 1x8 ... drop down

---

Leg Ext

light - 3x20 ... both legs together

light - 1x20 ... one leg at a time

Leg Curl (standing, unilateral)

light - 4x10 ... one leg at a time

---

Plan called for 130kg 3x8 but since there is a comp comping up I had to test out a heavy single on 170kg. Was fine.

BossArky

Monday May 2nd: Squat day 7 of 12:

GHR (bottom half ROM, full ROM, top half ROM)

3x10

Squat

30kg - 1x3

50kg - 1x3

70kg - 1x3

90kg - 1x3

110kg - 3x5

---

Front Squat (using straps as handles for first time for extra comfort)

20kg - 1x3

30kg - 1x3

40kg - 1x3

---

Ab Wheel

3x10

---

Late night Squatting 110kg 3x5. Felt fine as warmed up slowly.

Used straps as hooks for Front Squat grip for first time.

BossArky

Tuesday May 3rd Bench day 7 of 12

One Arm DB Row

10kg per arm - 3x10

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x4 ... easy. Triceps felt strong

Face Pull (light grey band, two handles)

6x20

---

DB Curl

10kg per arm - 3x10

---

Bench 90kg 6x4 easily. Trained late at night again.

BossArky

Thursday May 5th: Squat day 8 of 12

Squat

20kg - 1x3

40kg - 1x3

60kg - 1x3

80kg - 1x3

100kg - 1x3

120kg - 1x3 ... first workset

130kg - 1x1

140kg - 1x1 ... top single

120kg - 1x3 ... dropset back to planning working weight triple

45DBR

9x10

---

Ab Wheel

3x10

---

Planned worksets were 120kg 3x3. Had to through in a heavier single in the middle of them to figure out where I was ahead of the comp. 130kg and 140kg were fine.... then finished off with a dropset back down to working triple weight (120kg x3).

BossArky

Bench day 8 of 12:

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 6x3

One Arm DB Row

10kg per arm - 6x10

---

Overhead Press (single arm)

10kg per arm - 3x10

---

Neck rotation (light grey band)

2x20 front

2x20 back

---

Barbell Curl

20kg - 3x10

---

Handy enough Bench: 95kg 6x3.

BossArky

Saturday May 7th: Deadlift day 4 of 6

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x6

---

Deadlift 140kg 1x6. Think that was it.

BossArky

Monday May 9th: Deload.

45DBR

5x10

Squat

20kg - 1x5

40kg - 1x5

60kg - 3x5 ... speed reps. Felt good

---

Bench

20kg - 1x5

40kg - 1x5

60kg - 3x5

---

Inverted Row

3x10

---

DB Curl (unilateral)

3kg per arm - 1x10

5kg per arm - 1x10

7kg per arm - 1x10

---

Deload ahead of next weekends comp.

BossArky

Saturday May 14th: Squat Day 1

45DBR

3x10

Goblet Squat

5kg - 1x5

7.5kg - 1x5

10kg - 1x5

---

Squat

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 3x5

---

Deadlift

60kg - 3x5

---

Calf Raise (seated)

frame +10kg - 3x12

---

Staggered RDL

20kg per leg - 3x10 i.e. the bar and changing stance so that back foot is exactly one step behind front foot

---

Leg Press

frame +40kg - 3x20

---

Hanging Leg Raise

3x6

---

Was supposed to compete at States tomorrow but got derailed as couldnt't get exemption from local qualifying comp even though was out of the country at the time.

Thought about doing a mock meet today - but no point going heavy and risking injury. Instead started a new cycle nice and light and focused on speed on the Squats: 70kg - 3x5. Quads felt used after them. Lots of lighter warm up reps. I'm thinking that this is making me use my actual quads when I warm up slowly... vs. a posterior chain dominant Squat that I normally do when jumping from cold to heavy.

BossArky

Sunday May 15th: Bench day 1

DB Curl

5kg per arm - 1x10

7.5kg per arm - 1x10

10kg per arm - 1x10

4kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

Seated Row Machine (unilateral)

+20kg per arm - 3x10

---

Face Pull

3x10

Bench Press

20kg - 1x5

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 3x5

---

Shoulder Press

40kg - 3x6

Seated Pull Down Machine (unilateral)

+20kg per arm - 3x10

---

Incline Bench

20kg - 1x5

40kg - 3x6

---

Decline Bench

20kg - 1x5

40kg - 3x6

---

Neck (lying on Bench)

3x12 face up curl

3x12 face up rotation

3x12 face down ext

3x12 face down rotation

---

Tricep Pushdown

5x10

---

Bench day with a million assistance reps.

BossArky

Tuesday May 17th: Squat day 2 & Deadlift day 1

45DBR

3x10

---

Squat

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x2

80kg - 1x2

90kg - 1x2

100kg - 1x1

**add belt**

110kg - 1x1

120kg - 1x1

130kg - 1x1

140kg - 1x1 ... top single

80kg - 3x5 ... dropset. Quads getting shot here after the build up to heavy singles beforehand.

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Deadlift

60kg - 1x3

100kg - 1x3

140kg - 1x3

160kg - 1x1

170kg - 1x1

180kg - 1x1 ... top single

---

Staggered RDL

30kg per leg - 3x6

---

Leg Press

ascending sets - 3x20 ... light for the pump

---

Enjoyed working up to heavy singles: Squat 140kg and Deadlift 180kg.

On my 2nd last Deadlift set (170kg) some guy comes up to me in amazement asking if all the plates were 20s. I explained that 3 per side were 20s. Hehe. The others were a 10 and 5. Pushed on afterwards to make sure he saw 4 20s per side for the 180kg single.

Good.

BossArky

Wednesday May 18th: Bench day 2:

DB Curl

4kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

Bench Pull

20kg - 1x10

30kg - 1x10

40kg - 1x10

20kg - 1x10

---

Bench Press

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x3

80kg - 1x3

90kg - 1x1

100kg - 1x1

105kg - 1x1 ... top single

100kg - 1x1

80kg - 3x5

Pull Up (narrow-ish, palms away)

3x5

Face Pull

3x10

---

DB Bench

10kg per arm - 1x20

12.5kg per arm - 1x15

15kg per arm - 1x10

Pull Down Machine (rope, pulley, unilateral)

3x10

---

Tricep Pushdown (rope, pulley)

5x10

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Did a load of assistance (that I cannot remember) after the main event of working up to a Bench single on 105kg. Also put 110kg on the bar and thought about going for it sans spotter... but not worth the risk.

So, in two days back to back I hit a total of 425kg (Squat 140kg, Bench 105kg, Deadlift 180kg). None of them were out and out maxs... but good to know approx where I'm at in terms of heavier gym singles.

BossArky

Sunday May 22nd: Squat day 3

GHR

10x5

Squat

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x3

80kg - 1x3

90kg - 3x5

---

Staggered RDL

30kg per leg - 3x6

---

Enjoyed working up to Squat 90kg 3x5 in the cold night air.

BossArky

Monday May 23rd: Bench day 3

Bench Press

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x3

80kg - 1x3

90kg - 3x5

40kg - 1x10

Band Pull Apart (light grey)

a million

One Arm DB Row

8kg per arm - 1x10

10kg per arm - 1x10

22kg per arm - 1x10

---

Barbell Curl

20kg - 3x10

---

Worked up to Benching 90kg 3x5 handy enough. Back off set (flat back, feet uo) on 40kg x10 to get a bit of pump as I headed out the door. Some curls too after DB Rows.

BossArky

Thursday May 26th: Squat day 4

45DBR

11x5 ... a set before each Squat set as I worked up slowly

Squat

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x3

80kg - 1x3

90kg - 1x3

100kg - 3x5 ... worksets

---

RDL

40kg - 3x6 ... just more light hammy stretching

Ab Wheel

3x10

---

Late evening training in the peaceful cold and dark. Beautiful.

Worked up to 100kg 3x5. Threw on the SBD belt before Squatting 100kg 3x5 and giving thanks to the lifting gods for being healthy enough to do these kind of things. Took it 10kg at a time in triples building up from the empty bar to work sets.

Sometimes it is about building up to a comp.

Sometimes it is just about building.

I love training.

BossArky

Friday May 27th: Bench day 4:

Bench Press

20kg - 1x3

30kg - 1x3

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x3

80kg - 1x3

92kg - 1x4 ... was aiming for 5 but cut it at 4 as was feeling flat

60kg - 1x10 ... close grip

40kg - 1x10 ... close grip

Band Stuff (light grey)

random mix of pull aparts, rows, tri-ext, bi-curl ... superset with Bench sets

---

DB Curl

4kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

---

Bench felt super weak today. Mildly tweaked something in shoulder a few days ago - potentially when doing flat back feet up drop sets after main Bench. Right shoulder was feeling a bit iffy today hence didnt want to push it. Was just tired too. No big deal. Cut workout short.

BossArky

Saturday May 28th: Deadlift mess about

SLDL/RDL - who knows?

20kg - 1x10

30kg - 1x10

40kg - 1x10

50kg - 1x10

60kg - 1x10

70kg - 1x10

80kg - 1x10

---

Lat Pull Down (grey band, hooked off ceiling frame)

~5x10

Tricep Pushdown (grey band, hooked off ceiling frame)

~5x10

---

Messing about hammering the hamstrings. Worked up in sets of 10 to get as great a stretch as possible.

BossArky

Tuesday May 31st: Squat

45DBR

3x10

SSB

20kg - 1x5

30kg - 1x5

40kg - 1x5

Squat

60kg - 1x5

80kg - 1x5

100kg - 1x5

60kg - 1x10

40kg - 1x10

---

Lunge (front foot elevated on 10kg plate & a mat)

3x10 per leg

Hanging Leg Raise

3x6

---

Some Squats. So cold.

BossArky

Wednesday June 1st: Bench Press

Bench Press

100kg - 1x3

---

Military Press

60kg - 1x1

---

Cannot remember what else I did as it was ~2 weeks ago now and I had an intercontinental trip in between. I remember that 100kg x3 Bench feeling super easy without elbow sleeves.

BossArky

Sunday June 5th: Messing about - hotel gym workout

DB Thruster

5lbs per arm - 1x5

10lbs per arm - 1x5

15lbs per arm - 1x5

20lbs per arm - 1x5

25lbs per arm - 1x5

---

Seated Pull Down

3x10

Seated Bench Press Machine

3x10

---

Seated Row

3x10

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Getting some blood flowing. Simple hotel workout.