Return of the King

BossArky

Sunday February 5th: Deadlift Day 2 of ? & Bench Day 10 of 12

Deadlift

70kg - 1x5

120kg - 1x3

150kg - fail ... double overhand couldn't hold it and back was tired

150kg - 1x2 ... add belt & mixed grip. ok

102kg - 2x5 ... back off sets

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x5 ... easy

---

Neck (lying on bench)

face up - curl - 1x20

face up - rotation - 1x20

---

DB Curl (armblaster)

4kg per arm - 3x10

---

Deadlift double on 150kg with belt and mixed grip. This was after a beltless double overhand false start on 150kg just before. Dropped it as felt tired in lower back or maybe grip. Didn't want to strain through it so belted up and went mixed to get the reps done.

Benched 90kg 6x5 easily. Felt good.

Some high rep neck and then some arm blaster (with the actual armblaster, not the slingshot).

Then, chased a massive spider around - which couldn't be found. Lots of cobwebs in the garage. Spider lurking to take me out when I got for a 1RM.

BossArky

Tuesday February 7th: Squat Day 2 of ? & Overhead Press Day 1 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x20

GHR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

90kg - 1x3

110kg - 1x3

80kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

34kg - 6x6 ... fine

---

Squat 110kg x3. Back off sets on 80kg 2x10.

OHP new cycle started with 34kg 6x6.

BossArky

Wednesday February 8th: Deadlift Day 3 of ? & Bench Day 11 of 12

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1 ... add belt & mixed grip.

160kg - 1x2 ... top set

104kg - 2x5 ... back off sets

Pull Down (red band, unilateral)

3x10 per arm

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 6x4 ... easy

---

Deadlift double on 160kg with back off sets on 104kg 2x5.

Benched 95kg 6x4. Fine

BossArky

Friday February 10th: Squat Day 3 of ? & Overhead Press Day 2 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x20

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3 ... add belt

120kg - 1x3 ... top set

82kg - 2x10 ... back off sets

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

39kg - 6x5 ... easy

---

Squat 120kg triple and back-offs 82kg 2x10. All fine.

OHP handy with 39kg 6x5.

BossArky

Saturday February 11th: Deadlift Day 4 of ? & Bench Day 12 of 12

Deadlift

70kg - 1x5

120kg - 1x3

150kg - 1x1 ... add belt & mixed grip.

170kg - 1x2 ... top set

106kg - 2x5 ... back off sets

Pull Down (red band, unilateral)

3x10 per arm

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 1x1

100kg - 6x3 ... good

---

Deadlift double on 170kg with back off sets on 106kg 2x5. Pleased to have that 170kg double handled easily.

Benched 100kg 6x3. Fine. That is the heaviest Benching in the past 8 months since I tweaked shoulder back around late May/early June 2022. Fine now.

BossArky

Monday February 13th: Squat Day 1 of ? & Overhead Press Day 3 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x20

GHR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

90kg - 1x4 ... top set

84kg - 2x10 ... back off sets

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

44kg - 6x4 ... easy

---

Ramped down to start Squat cycle run in to comp.

BossArky

Tuesday February 14th: Deadlift Day 1 of ? & Bench Day 1 of 12

Deficit Deadlift (Fatgripz, standing on green 10kg bumper)

60kg - 3x5

---

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

82kg - 6x6

---

Neck (lying on Bench)

Face Up Curl - 1x20

Face Up Rotation - 1x20

Face Down Curl - 1x20

Face Down Rotation - 1x20

---

New cycle on Deadlift and Bench resetting for build up to competition.

BossArky

Friday February 17th: Squat Day 2 of ? & Overhead Press Day 4 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x20

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x4 ... add belt, top set

86kg - 2x10 ... back off sets

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

49kg - 6x3 ... easy

---

Got through these Squats and OHP in 45 mins flat. Warm day.

BossArky

Saturday February 18th: Deadlift Day 2 of ? & Bench Day 2 of 12

Deficit Deadlift (Fatgripz, standing on green 10kg bumper)

60kg - 1x5

80kg - 1x5

---

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

87kg - 6x5 ... fine

Barbell Row

60kg - 3x5

---

Neck (lying on Bench)

Face Up Curl - 1x20

Face Up Rotation - 1x20

Face Down Curl - 1x20

Face Down Rotation - 1x20

---

Band Lateral Raise (one yellow light band, hooked over wrists, anchored off first foot in lunge stance)

2x20

---

DB Curl

14kg per arm - 2x10

---

First few Bench sets felt a bit awkward. Only after getting to the Barbell Rows did Bench sets 4-6 feel better. Note to self: do some rowing before benching. Nothing I didn't already know. Skipped the single arm high pull downs today as through the deficit Deadlifting would suffice as a back/lat warm up. Lesson learned.

BossArky

Monday February 20th: Squat Day 3 of ? & Overhead Press Day 5 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x20

GHR

3x10

Abs: Lying Leg Raise/Twist

3x5

---

Squat (pinky on rings)

60kg - 1x5

90kg - 1x1

110kg - 1x4 ... add belt, top set

88kg - 2x10 ... back off sets

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

37kg - 6x6 ... easy

---

Trained around lunchtime. Good.

BossArky

Tuesday February 21st: Deadlift Day 3 of ? & Bench Day 3 of 12

Deadlift

60kg - 1x5

100kg - 3x5

---

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

92kg - 6x4 ... good

Band Pull Down (red bands, bent over to make it seem like a pull up)

3x10

---

DB Curl

14kg per arm - 2x10

---

Building, building.

BossArky

Friday February 24th: Squat Day 4 of ? & Overhead Press Day 6 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x20

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x1

120kg - 1x4 ... add belt, top set

90kg - 2x10 ... back off sets

---

Band Row (unilateral, two light yellow bands)

3x20

Overhead Press

42kg - 6x5 ... easy

---

Squat 120kg x4 then dropsets 90kg 2x10. Fine.

Overhead Press 42kg 6x5.

Quick one.

BossArky

Saturday February 25th: Deadlift Day 4 of ? & Bench Day 4 of 12

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1 ... mixed grip with belt

100kg - 2x5 ... double overhand (without belt? cannot remember)

---

Band Row (unilateral, medium red band)

3x20 per arm

Barbell Row

60kg - 3x5

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

97kg - 6x3 ... good

---

DB Curl

14kg per arm - 1x10

---

Feeling a bit battered. Time to get back to heavier Deadlift singles in the run up to comp. Moderate one today on 140kg with back-offs on 100kg 2x5.

Bench 97kg 6x3 felt fine after Barbell Row warm up for back/lats.

BossArky

Monday February 27th: Squat Day 5 of ? & Overhead Press Day 7 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Lying Ab Twist

3x5

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x1 ... add belt

130kg - 1x4 ... top set, good

92kg - 2x10 ... back off sets

---

Band Row (unilateral, two light yellow bands)

3x20

Overhead Press

47kg - 6x4 ... easy

---

Squat 130kg x4 then dropsets 92kg 2x10. The top set on 130kg felt solid. Dropsets good for the pump.

Overhead Press 47kg 6x4.

BossArky

Tuesday February 28th: Deadlift Day 5 of ? & Bench Day 5 of 12

Deadlift

70kg - 1x5

120kg - 1x3

150kg - 1x1 ... mixed grip with belt

120kg - 2x5 ... double overhand (without belt? cannot remember)

---

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x6 ... fine

---

BossArky

Friday March 3rd: Squat Day 6 of ? & Overhead Press Day 8 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x1 ... add belt

94kg - 2x10 ... back off sets

---

Overhead Press

52kg - 6x3 ... ok

---

BossArky

Saturday March 4th: Deadlift Day 6 of ? & Bench Day 6 of 12

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1

160kg - 1x1 ... mixed grip with belt

110kg - 2x5 ... double overhand (without belt? cannot remember)

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 6x5 ... fine

---

BossArky

Monday March 6th: Squat Day 7 of ? & Overhead Press Day 9 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

90kg - 1x3

110kg - 1x1 ... add belt

95kg - 2x10 ... back off sets

Overhead Press

40kg - 6x6 ... easy superset with Squats (2 OHP sets per 1 Squat set).

Band Pull Apart (light grey)

3x10

---

BossArky

Tuesday March 7th: Deadlift Day 7 of ? & Bench Day 7 of 12

Deadlift

60kg - 1x5

100kg - 1x3

140kg - 1x1 ... double overhand, with belt

160kg - 1x1 ... mixed grip

170kg - 1x1 ... top set

120kg - 2x5 ... double overhand

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 6x4 ... fine

Unilateral High Pull Down (light grey band)

7x10 per side

---

DB Curl

4kg per arm - 1x10

6kg per arm - 1x10

9kg per arm - 1x10

---

BossArky

Saturday March 11th: Squat Day 8 of ? & Overhead Press Day 10 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x20

GHR

3x10

Ab Rotation Leg Lift

3x5

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

120kg - 1x1 ... add belt

96kg - 2x10 ... back off sets

Overhead Press

45kg - 6x5 ... easy superset with Squats (2 OHP sets per 1 Squat set).

Band Pull Apart (light grey)

3x10

---

BossArky

Sunday March 12th: Deadlift Day 8 of ? & Bench Day 8 of 12

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1 ... double overhand, top set, with belt

100kg - 2x5 ... double overhand

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 1x1

100kg - 6x3 ... good

Unilateral Row (moderate heavy black band)

7x10 per side

---

DB Curl

14kg per arm - 1x10

---

BossArky

Tuesday March 14th: Squat Day 9 of ? & Overhead Press Day 11 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

125kg - 1x1 ... add belt

97kg - 2x10 ... back off sets

Overhead Press

50kg - 6x4 ... easy superset with Squats (2 OHP sets per 1 Squat set).

Band Row (light grey, high elbows)

3x20

---

BossArky

Wednesday March 15th: Deadlift Day 9 of ? & Bench Day 9 of 12

Deadlift

70kg - 1x5

120kg - 1x3

150kg (???) - 1x1 ... double overhand, top set, with belt

100kg - 2x5 ... double overhand

---

Bench Press

20kg - 1x5

60kg - 1x5

87kg - 6x6 ... cannot remember if I actually did this or something else.

Band Row (medium red bands)

7x10 per side

---

DB Curl

14kg per arm - 1x10

---

Cannot remember if Bench numbers and weight above are correct or not. Was busy outside gym and didn't log propertly for a few days. May have accidentally did this exact session twice (87kg - 6x6). Doh.

BossArky

Saturday March 18th: Squat Day 10 of ? & Overhead Press Day 12 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Lying Leg Raise/Twist

3x5 per side

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

130kg - 1x1 ... add belt

98kg - 2x10 ... back off sets

Overhead Press

55kg - 6x3 ... easy superset with Squats (2 OHP sets per 1 Squat set).

Band Row (light grey, high elbows)

3x20

---

There ends the 5th OHP cycle back to back: 5 cycles of 6 weeks each = 30 straight weeks of OHP twice per week. Put some good muscle on shoulders and arms from it.

Squat felt quite strong. Easy single on 130kg and then back offs on 98kg 2x10.

BossArky

Sunday March 19th: Deadlift Day 9 (again) of ? & Bench Day 9 (again!) of 12

Deadlift

70kg - 1x5

120kg - 1x3

150kg (???) - 1x1 ... double overhand, top set, with belt

100kg - 2x5 ... double overhand

---

Bench Press

20kg - 1x5

60kg - 1x5

87kg - 6x6 ... cannot remember if I actually did this or something else.

Band Row (medium red bands)

7x10 per side

---

DB Curl

14kg per arm - 1x10

---

Cannot remember if Bench numbers and weight above are correct or not. Was busy outside gym and didn't log propertly for a few days. May have accidentally did this exact session twice (87kg - 6x6). Doh.

BossArky

Tuesday March 21st: Squat Day 11 of 12, Deadlift Day 11 of 12 & Bench Day 11 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

120kg - 1x1

135kg - 1x1 ... add belt, top set

---

Deadlift

70kg - 1x5

120kg - 1x3 ... double overhand

150kg - 1x1 ... mixed grip

170kg - 1x1 ... top set, with belt

---

Band Row (medium red, high elbows)

1x20

6x10

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

97kg - 6x4 ... fine.

---

DB Curl

14kg per arm - 1x10

---

Had to do the big 3 in one day which was fun. Totalled 401kg (top singles of 135kg and 170kg on Squat/Dead respectively... plus 24 reps on Bench 97kg i.e. 6x4). Good pump.

BossArky

Saturday March 25th: Squat Day 12 of 12 & Deadlift Day 12 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3 ... add belt

125kg - 1x1

140kg - 1x1 ... top set

Deadlift

70kg - 1x5

120kg - 1x3 ... double overhand

160kg - 1x1 ... mixed grip

180kg - 1x1 ... top set

---

Top singles: Squat 140kg & Deadlift 180kg.

Really should have done another warm up or two on Deads. Have a sore left hip from the Squat volume in recent times - and jumping from Deadlift 120kg to 160kg was a bit too abrupt. The top 180kg single felt terrible. All lower back as couldn't get into most powerful pulling position with sore hip.

Squat felt a bit awkward too. Trying to move in a weird way to avoid sore left hip. Weight itself (140kg) most have been fine as managed the rep ok.

Need to rest up now and recover ahead of comp next week.

BossArky

Sunday March 26th: Bench Day 12 of 12

Unilateral Pull Down (medium red, high elbows)

3x10

Unilateral Band Row (medium red, high elbows)

6x10

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

92kg - 1x1

102kg - 6x3 ... fine.

---

DB Curl

14kg per arm - 1x10

---

Benched 102kg 6x3 to end this cycle.

Time to rest up and recover.

BossArky

Saturday April 1st: Powerlifting Meet

Weighed in at 83.55kg (i.e. 550g over) so spent an hour walking around. Managed to get down to 83.25kg (still 250g over). Given that I missed weight I couldn't be bothered competing in the heavier weight class. Left hip / glute still sore and there was no way I was going to be putting up numbers reflective of recent training. Decided to go home before comp started and rest up to lift another day. Disappointing but combination of missing weight and injury = no point competing.

Next time I need to take the days before comp a bit more seriously. I breezed into this one. Half hardheartedly did the water loading.. but then kept drinking liquid the night beforehand and had some foods which retained water. Took it all too easy.

BossArky

Wednesday April 12th: Deload

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Ab Wheel

3x10

---

Barbell Row (Fatgripz)

40kg - 3x10

Incline Bench

40kg - 1x10

45kg - 1x10

50kg - 1x10

---

Neck Flex

headpiece, 2 black bands + 5kg (2.5kg per side) extension, curl & rotation all for ~1x20

---

Took the last 1.5 weeks off fully to leg left hip heel up. Almost better now. Must have really killed it with too much volume on the way into the aborted comp. Don't mind the downtime to concentrate on other stuff outside the gym - but will be good to be back to 100% health and firing on all cyclinders soon.