Return of the King

BossArky

Sunday September 4th: Deadlift day 4 of 12

GHR

3x10

Ab Wheel

3x10

Pec Stretch

3x~15 secs per side

Squat (heels elevated, close stance)

60kg - 3x10

---

Deadlift (beltless, double overhand)

60kg - 1x3

100kg - 1x3

130kg - 3x3

---

Main event was Deadlift 130kg 3x3.

Warmed up to it by close stance Squatting 60kg 3x10 with heels elevated. That warmed the Squats up nicely. Was supposed to Squat 130kg 3x3 too a few days ago - but was knackered from travelling and then sick... so replaced that 130kg 3x3 Squat with todays more low key bodybuilding heels elevated 60kg 3x10.

Then - mowed the lawn.

BossArky

Monday September 5th: Overhead Press day 8 of 12

Band Pull Apart (light grey)

3x10

DB Press (standing, overhead)

1.5kg per arm - 1x10

4kg per arm - 1x10

10kg per arm - 1x10

---

Pec Stretch

~6x~15secs per side

Chin Up

bodyweight - 6x3

Barbell Press

48kg - 6x3 ... smooth & easy. Done in 17 mins

---

DB Curl (slingshot armblaster)

10kg per arm - 3x10

Band Pull Apart (slingshot)

3x20 ... incredible rear delt pump

---

Rear Delts (seated, leaning forward)

10kg per arm - 3x10

---

Overhead Press 48kg 6x3 nice and smooth... superset with Chin Ups 6x3 which were also easy.

BossArky

Wednesday September 7th: Squat day 5 of 12

45DBR

3x10

Ab Wheel

3x10

SSB

52kg - 3x10

---

Main event was SSB 52kg 3x10 with heels elevated on 2 rubber mats. Good quad pump.

BossArky

Thursday September 8th: Overhead Press day 9 of 12

Pec Stretch

~6x10 secs per side

Face Pull

~6x~10-20

Barbell Press

38kg - 6x6

---

DB Curl (slingshot armblaster)

12kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Barbell Press 38kg 6x6. Easy.

Kept assistance minimal to give lots of time for recovery - for no particular reason than these days I'm focusing on stimulate not annihilate.

BossArky

Saturday September 10th: Deadlift day 5 of 12

GHR

3x10

Ab Wheel

3x10

Squat (heels elevated on two mats)

65kg - 3x10

---

Deadlift

70kg - 1x3

110kg - 3x9 ...double overhand

---

Deadlift 110kg 3x9 easily after Squat 65kg 3x10.

BossArky

Sunday September 11th: Overhead Press day 10 of 12

Pec Stretch

~6x10 secs per side

Chin Up

bodyweight +4kg - 6x3

DB Overhead Press

1.5kg per arm - 1x10

4kg per arm - 1x10

10kg per arm - 1x10

Barbell Press

41kg - 6x5

---

DB Curl (slingshot armblaster)

12kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Barbell Press 41kg 6x5 easy with various assistance. Forgot to do neck as was rushing to mow lawn before rain.

BossArky

Wednesday September 14th: Squat day 7 of 12

45DBR

3x10

Ab Wheel

3x10

Pec Stretch

6x~15 secs per side

SSB

57kg - 3x10

---

Safety Squat 57kg 3x10 with heels elevated. Left knee a bit tweaked for the past couple of weeks - overuse?. Focusing on building quads with lighter weight. Typically my back squat is a bit more posterior chain driven.

BossArky

Thursday September 15th: Overhead Press day 10 of 12

Unilateral Pulldown (band, at angle)

3x10 per side - light grey band

DB Overhead Press

1.5kg per arm - 1x10

4kg per arm - 1x10

10kg per arm - 1x10

---

Pec Stretch

~6x10 secs per side

Barbell Press

46kg - 6x4

One Arm DB Row

22kg per arm - 6x10

---

DB Curl (slingshot armblaster)

14kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Rear Delts (seated, leaning forward)

10kg per arm - 3x10

---

Overhead Press 46kg - 3x10 plus various bodybuilding assistance. One Arm DB Row 22kg per side 6x10 gave a good lat stretch & pump.

Dtp1979

How’s the neck measuring compared to 2 years ago?

BossArky

https://www.boards.ie/discussion/comment/119628476#Comment_119628476

Haven't measured in recent memory. In general training has been more about health in the past year as I've been super busy outside of work. Thus I've been more fitting training in where possible with the aim of just getting it done - vs setting too many new strength or size personal records.

Enjoy training neck though. Found the motion with a band (rotating right & left, whilst standing, with band pulling either to front or back) to be better than nodding with chains & plates (can be a bit abrupt if chain links slip).

Long story short - yeah I should measure my neck again sometime! Kinda lean at the moment so won't be expecting massive increase.

BossArky

Saturday September 17th: Deadlift day 6 of 12

GHR

3x10

Ab Wheel

3x10

Squat (heels elevated on two mats)

70kg - 3x10

---

Deadlift

70kg - 1x3

120kg - 3x7 ...double overhand

---

Squat 70kg 3x10 heels elevated and Deadlift 120kg 3x7 double overhand beltless.

BossArky

Sunday September 18th: Overhead Press day 12 of 12

Pec Stretch

~6x10 secs per side

Chin Up

bodyweight +5kg - 6x3

DB Overhead Press

1.5kg per arm - 1x10

4kg per arm - 1x10

10kg per arm - 1x10

Barbell Press

51kg - 6x3

---

DB Curl (slingshot armblaster)

4kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Overhead Press 51kg 6x3 superset with Chin Ups bw + 5kg 6x3 to finish this upper body training cycle successfully.

Dtp1979

https://www.boards.ie/discussion/comment/119644482#Comment_119644482

Are shirts you wore 2 years ago still closing on the neck?

BossArky

https://www.boards.ie/discussion/comment/119644513#Comment_119644513

I'm typically a two shirt button open kinda guy. Shirt and clothes sizes go up and down like a yoyo depending on what I'm up to at the time.

BossArky

Friday September 23rd: Deload mess about

45DBR

3x12

Band Pull Apart (new light yellow ... super light but good for warm ups)

3x20

---

Pec Stretch

~6x10 secs per side

Band Row (new red ... moderate to heavy tension)

6x10

Bench Press

20kg - 1x5

25kg - 1x5

30kg - 1x5

35kg - 1x5

40kg - 1x5

45kg - 1x5

---

Neck Flex (yellow bands)

rotation right - 1 yellow

rotation left - 1 yellow

curl - 1 yellow

ext - 1 yellow

curl - 2 yellows

ext - 2 yellows

---

Have done a lot of cycling with doggo in past weeks. Nice to get out and about in the fresh air.

Highlights of day was Bench Press in sets of 5 from 20kg to 45kg. That is obviously not much - but it is the first time actually Bench Pressing in 2 to 3 months as I've been giving right shoulder time to chill.

Got a great pump out of the banded rows. Bought two sets of five bands online. They go from super light yellow, to moderate/heavy red, to intense levels via three more colours (blue, black and green). The latter three colours strike me as super strong tension. Haven't used them yet but I'm not sure I'll be able to do much with them accept launch 20kg rocks over the wall. Awesome! Pleased with the purchase. My old bands were quite manky and got a bit destroyed with the desert heat from living in the Middle East the past few years.

BossArky

Sunday September 25th: Deadlift day 7 of 12

Band Pull Apart (yellow band)

3x10

---

Pec Stretch

6x~15 secs per side

Pec Fly (yellow band)

6x20

Rev Fly (yellow band)

6x20

---

Deadlift

70kg - 1x5

110kg - 1x3

130kg - 3x5

---

Deadlift 130kg 3x5 which was fine - then spent a few hours messing about with lawn mower and strimmer.

BossArky

Tuesday September 27th: Overhead Press day 1 of 12

---

Pec Stretch

6x~15 secs per side

Overhead Press

31kg - 6x6 ... easy

Chin Up

BW + 5kg - 6x3 ... spud belt

---

DB Curl (slingshot armblaster)

6kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Main event was starting a new Overhead Press cycle which was easy with 31kg 6x6.

BossArky

Wednesday September 28th: Lower body & Bench

GHR

3x15

Pec Stretch

6x~15 secs per side

DB Rev Fly

4kg - 3x10

Bench Press

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

55kg - 1x5

60kg - 1x5

---

Hammered hamstrings and glutes with 3x5 GHR. Some light Bench too.

BossArky

Saturday Oct 1st: Deadlift Day 8 of 12 & Overhead Press Day 2 of 12

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 3x3

**add fat gripz**

70kg - 3x5

---

Overhead Press

36kg - 6x5

---

Neck

... cannot remember exactly.

---

BossArky

Tuesday Oct 4th: Overhead Press Day 3 of 12

Band Pull Apart (light yellow)

~3x10

DB Rev Fly

4kg per arm - 3x10

Pec Stretch

~6x15 secs per side

45DBR

3x15

Chin Up

BW + 6kg - 6x3

Overhead Press

41kg - 6x4

Front Squat

41kg - 6x4

---

Band Row (light yellow)

3x10 per side

---

DB Curl (slingshot armblaster)

6kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Main event was Overhead Press 41kg 6x4 which was quite easy. Included some Front Squats with the Overhead Press weight too (3x10). Felt good for a change.

BossArky

Friday Oct 7th: Overhead Press Day 4 of 12

Band Pull Apart (light yellow)

~3x10

DB Rev Fly

4kg per arm - 3x10

Pec Stretch

~6x15 secs per side

Chin Up

BW + 7kg - 3x3

Overhead Press

46kg - 6x3

---

Band Row (light yellow)

3x10 per side

---

DB Curl (slingshot armblaster)

6kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Neck

cannot remember exactly - some bands & neck flex

---

It is a few days since I did the above so think I got the assistance correct from memory. Main thing was Overhead Press 46kg 6x3.

BossArky

Saturday October 8th: Deadlift Day 9 of 12

Deadlift

120kg - 3x9 ... first set double overhand.. then switched to mixed grip somewhere mid second

Low Row (V-Handle, 3 ascending tension bands)

3x10

Barbell Static Hold (in row position)

20kg - ~20 secs

30kg - ~20 secs

40kg - ~20 secs

---

External Rotation (unilateral, light yellow band)

3x10 (or 20?)

---

Ab Wheel

3x10

---

Deadlift 120kg 3x9 plus assistance then mowed the lawn.

BossArky

Sunday October 9th: Light lower & upper

GHR

3x10

Band Pull Apart (light yellow)

3x10

Pec Stretch

6x~15 secs

Bench Press

20kg - 1x5

40kg - 1x5

50kg - 1x5

55kg - 1x5

60kg - 1x5

65kg - 1x5

---

Pull Down Lats (unilaterial, light yellow band, at angle)

3x10 per arm

---

Tricep Pushdown (unilateral, light yellow band)

3x10 per arm

---

Surprised how sore my upper chest/front delts were from DOMS prior to doing this light Bench work. It is either from the Overhead Press a couple of days ago or from the pec stretching yesterday.

Nice light workout today to get the blood flowing.

BossArky

Wednesday October 12: Overhead Press day 5 of 12

Band Row (from pull up bar, light yellow)

~3x10

Band Rev Fly (from pull up bar, light yellow)

~3x10

Pec Stretch

~6x15 secs per side

Chin Up

BW + 7kg - 3x3

Overhead Press

34kg - 6x6

Front Squat

34kg - 3x5

---

DB Curl (slingshot armblaster)

6kg per arm - 3x10

Band Pull Apart (slingshot)

3x20

---

Neck (light yellow band, neck flex, holding band)

ext - 3x10

curl - 3x10

---

Was suprised how light this work out was. If I'd checked the numbers in advance I would have done it yesterday (i.e. taken just 1 day off instread of 2).

BossArky

Thursday October 13th: Light lower & upper

GHR

3x15

DB Rev Fly

4kg per arm - 3x10

Pec Stretch

6x~15 secs

Bench Press

20kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

65kg - 1x5

70kg - 1x5

---

Band Row (medium red band)

3x10 per arm

---

Face Pull / External Rotation (light yellow band)

3x20 per arm

---

Trained early morning. Felt good to get a pump with this full body light day. A good addition to my training in recent weeks.

Owenee

Great progress bro. Following along.

BossArky

Saturday October 15th: Deadlift day 10 of 12 & Overhead Press day 6 of 12

Deadlift

70kg - 1x5

110kg - 1x3

**add belt**

130kg - 3x7 ... fine. Mixed grip alternating each set.

Pec Stretch

~6x15 secs per side

Overhead Press

39kg - 6x5

---

Band Curl (light yellow per arm)

3x10

Band Row / Face Pull (unilateral light yellow band)

3x20 ... first ten reps rowing each set, second ten reps face pull

---

Deadlift 130kg 3x7 main event.

Overhead press 39kg 6x5. Two sets of overhead press superset with each set of Deadlift.

BossArky

Sunday October 16th: Light lower & upper

45DBR

3x15

DB Rev Fly (lying face down on Bench)

6kg per arm - 3x10

Pec Stretch

6x~15 secs

Bench Press

20kg - 1x5

50kg - 1x5

60kg - 1x5

65kg - 1x5

70kg - 1x5

75kg - 1x5

---

Bench Press weights gradually increasing out of light range. Feels fine. Enjoying the higher rep 45DBR too.

Mowed the lawn afterwards then cycled about 6km. Lovely sunny day.

BossArky

Tuesday October 18th: Overhead Press day 7 of 12

Band Pull Down (unilateral, from pull up bar, light yellow)

3x10 per arm

Band Rev Fly (from pull up bar, light yellow)

~3x10

Pec Stretch

~6x15 secs per side

Chin Up

BW + 8kg - 3x3

Overhead Press

44kg - 6x4

Front Squat

44kg - 3x5

---

DB Curl (slingshot armblaster)

6kg per arm - 1x10

12kg per arm - 1x10

6kg per arm - 1x10

Band Pull Apart (slingshot)

3x20

---

Overhead Press 44kg 6x4 was handy. Felt good.

Signed up for a Powerlifting comp in about 5 to 6 weeks. Keen to break back into competing. Will be a gentle light weight reintroduction to the platform and build from there in coming years.

BossArky

Friday October 21st: Light upper & lower

GHR

3x15

Pec Stretch

6x~15 secs per side

Bench Press

20kg - 1x5

60kg - 1x5

65kg - 1x5

70kg - 1x5

75kg - 1x5

80kg - 1x5

---

Neck (light yellow band, neck flex, holding band)

ext - 3x10

curl - 3x10

---

Curl (standing on a band)

yellow (very light) - 1x10

red (light)- 1x10

black (medium) - 1x10

---

Bench up to 80kg x5 and GHR 3x15. Building, building.

Curls standing on various bands is a new addition to the repertoire.