Return of the King

BossArky

BossArky wrote: »

Squat
103kg - 1x4 ... prescribed reps = 3. Failed on 5th. Video to follow

https://www.youtube.com/watch?v=Ub0iTu3CeQs

BossArky

Sunday November 1st: 531 Cycle 4 Week 3 Military Press (7pm-7:55pm)

Military Press
20kg - 1x5
25kg - 1x5
30kg - 1x5
37kg - 1x3
46kg - 1x5
52kg - 1x3
58kg - 1x4 ... pb. Prescribed reps = 1
43kg - 2x10 (10, 9+1)
40kg - 3x10 (10, 10, 8+2)
---
Chin Ups
1x12 ... straight through
1x12 ... dying: 6, 3, 3
1x11 ... death: 3, 3, 1, 1, 1, 1, 1!
2x6 ... band assisted
---
Shoulder Dislocates (band)
3x10
---
Pull Apart (band)
3x10
---

Military Press was really strong. That 58kgx4 is just 2kg under my previous 1RM from June. Must check exactly what I was doing back then.

Totally died on the chin ups. First 12 were easy. Second and third sets were embarrassing. Energy went out the window and had to resort to singles.

Finished off with some band assisted chins, shoulder dislocates and pull aparts. I got that band in Houston a year ago with the intention of using it exercise when away with work in hotels. Works fine for the exercises above & will hopefully help my shoulder flexibility (which is rubbish).

BossArky

Just checked. This is the Military Pressing I did in Johannesburg back in June:

BossArky wrote: »

Monday June 22nd:

Military Press
60kg - 1x1 ... got pretty dizzy and had to sit down suddenly after this. It was 99% strict. Not 100% sure as I was seeing stars

.... and this is what I did today.....

BossArky wrote: »

Sunday November 1st: 531 Cycle 4 Week 3 Military Press (7pm-7:55pm)

Military Press
58kg - 1x4 ... pb. Prescribed reps = 1

Military Press was really strong. That 58kgx4 is just 2kg under my previous 1RM from June. Must check exactly what I was doing back then.

.... so I guess I got a Northern Hemisphere pb :pac: It sounds like the 60kg from June wasn't 100% strict so today could be an all time pb. Yay!

BossArky

Wednesday November 4th: 531 Cycle 4 Week 3 Deadlift (6:30am - 7:30am)

Bird-dogs
2x10 per side
---
Deadlift
54kg - 1x5
67kg - 1x5
80kg - 1x3
100kg - 1x5
114kg - 1x3
127kg - 1x8 ... reps pb at 5kg under old 1RM. Prescribed reps = 1. Video to follow
88kg - 5x10 ... boring but big. Added 2kg to last week
---
Glute Ham Raise (toes under frame)
2x12
1x11

Hanging Leg Raise
2x12
1x11
---
Dips ... making up for not doing these on military press day
3x6 ... was supposed to be 2x12, 1x11. To knackered to do that
---

Deadlift is going through the roof (or floor?).

Bodyweight 80kg.

BossArky

BossArky wrote: »

Deadlift (6:30am - 7:30am)
127kg - 1x8 ... reps pb at 5kg under old 1RM. Prescribed reps = 1. Video to follow

https://www.youtube.com/watch?v=zK8OgKlfNLc

cardio,shoot me

Boss just a few things i noticed if ya dont mind!
1: the running shoes? i know ive seen you deadlift barefoot before so im just wondering if you had forgotten
2: It seems that on a couple of the reps when your letting the bar down,if it comes down away from your shins you dont reposition it, you just pull it from there, aka the bar isnt starting the reps close to your shins at the start.

kevpants

Jesus Boss things are going great! Haven't had much time recently to read logs but man you're really flying. Those deadlifts looked easy. I remember your frustration pulling those weights for singles!

BossArky

Thanks for the comments, both.

cardio,shoot me wrote: »

Boss just a few things i noticed if ya dont mind!
1: the running shoes? i know ive seen you deadlift barefoot before so im just wondering if you had forgotten

I am purposely deadlifting in the runners since starting 531. When the reps get lower and I get closer to maximal weights I'll throw off the runners to gain the extra couple of mm and thus make it a bit easier. The runners make it like a tiny deficit deadlift.

cardio,shoot me wrote: »

2: It seems that on a couple of the reps when your letting the bar down,if it comes down away from your shins you dont reposition it, you just pull it from there, aka the bar isnt starting the reps close to your shins at the start.

Yeah, good point. It seems to roll forward on a number of reps. Something for me to watch next time.

kevpants wrote: »

Jesus Boss things are going great! Haven't had much time recently to read logs but man you're really flying. Those deadlifts looked easy. I remember your frustration pulling those weights for singles!

The glute activation link you posted months ago (i.e. bird dogs, etc) really seems to have helped my deadlift. Hanley can take credit for teaching me to squat. You can have the deadlift

BossArky

Saturday November 7th: 531 Cycle 4 Week 3 (9:30am - 11am)

Bench Press
20kg - 1x5
35kg - 1x5
44kg - 1x5
50kg - 1x3
66kg - 1x5
75kg - 1x3
84kg - 1x2 ... prescribed reps = 1. Got a video. Weak. Failed on 3rd rep
60kg - 5x10 ... boring but big (10, 10, 10, 8+2, 5+3+2). Got a video of the first set

Calf Raise
34kg DB per arm - 5x15
---
Pull Ups (wide grip)
1x12 ... straight though. Video to follow
1x12 ... 6+6, focus on form
1x11 ... 6+5, focus on form

Shoulder Dislocates (band)
3x10
---
Face Pulls
10kg - 3x10
---
One Arm DB Row
12kg per arm - 1x10
24kg per arm - 1x8
34kg per arm - 1x6
24kg per arm - 1x8
12kg per arm - 1x10
---
Pull Aparts (band)
3x10
---
External Rotation (pulley)
1.25kg per side - 3x10
---

Everything was fine with the exception of the top bench set. Maybe I should have rested more beforehand. Last week I managed 80kg x6, so todays 84kg x2 is a bit lack lustre.

I was out for a work party on Thursday night... and yet again it carried over in a bad way to my Saturday morning 531 session. Pearl Jam + Karaoke + Tequilla != good benching.

You probably think I'm turning into Stephen Spielberg with all the videos I've been making. This is to see if I'm doing things correctly to avoid wasting time with bad form.

BossArky

BossArky wrote: »

Bench Press
84kg - 1x2 ... prescribed reps = 1. Got a video. Weak. Failed on 3rd rep

https://www.youtube.com/watch?v=WkIAcri7kAs

BossArky wrote: »

Bench Press
60kg - 5x10 ... boring but big (10, 10, 10, 8+2, 5+3+2). Got a video of the first set

https://www.youtube.com/watch?v=jw4eU297oYw

BossArky wrote: »

Pull Ups (wide grip)
1x12 ... straight though. Video to follow

This is the widest grip I have tried.

https://www.youtube.com/watch?v=5D1162owOoc

BossArky

Sunday November 8th: 531 Cycle 4 Week 3 Squat (9:45am-11:45am)

Bird-dogs
2x10 per side
---
Squat
BW - 1x5
20kg - 1x5
46kg - 1x5
57kg - 1x5
68g - 1x3
86kg - 1x5
97kg - 1x3
108kg - 1x1 ... prescribed reps = 1. Failed on 2nd. Video to follow
73kg - 5x10 ... boring but big. Added 1kg to last week

Shoulder Dislocates (band)
15-20?x10 ... did loads of these between eat set of squats and a few other things
---
Stiff Leg Deadlift
60kg - 1x8
70kg - 1x8
80kg - 1x8
90kg - 1x4
100kg - 1x2
---
Pull Apart (band)
3x10
---
Ab Pull Down
28kg - 1x15
38kg - 1x15
48kg - 3x10 ... full stack
50.5kg - 3x10 ... full stack + 2.5kg plate hanging off the clip
---
Bicep Curl (seated alternating DB)
14kg per arm - 4x8
---

So, the 4th cycle is done and dusted. My bodyweight is stabilising at 80kg. I'll take a few days off as a deload and start eating. I want to be 82.5kg (13 stone) by the end of cycle 5.

BossArky

BossArky wrote: »

Squat
108kg - 1x1 ... prescribed reps = 1. Failed on 2nd. Video to follow

Think I gave up too easily on the second rep. I was over the hardest part.

https://www.youtube.com/watch?v=Ykiz6hYY6tg

cardio,shoot me

I think ya coulda got it! btw, would you be able to put up a vid of your stiffleg? not doubting your form or anything, just curious as to how you do em

BossArky

Oh doubting Thomas, eh?

Thought I had a video somewhere on my youtube account but it turns out it was a good morning. I'll get a video next time - probably in about 10 days.

Stiff leg deads after squat rock. My ar$e is rapidly turning into my proudest bodypart :pac:

cardio,shoot me

haha, cool, ill get that squat video then aswell :P cause somebodies doubting me!, i only recently figured out how to record on my new camera!

cmyk

Inspiring stuff Boss, well done, I'm only a couple of kg lighter, and nowhere near those lifts just yet, really prob ought to get a log going myself...seems like the done thing these days.

BossArky

cmyk wrote: »

Inspiring stuff Boss, well done, I'm only a couple of kg lighter, and nowhere near those lifts just yet, really prob ought to get a log going myself...seems like the done thing these days.

Thanks cmyk Yeah, a log can help for tracking where you came from & works well I find for self motivation. Best of luck with yours.

BossArky

Thursday November 12th: 531 Cycle 5 Week 1 Military Press (6:30am-7:25am)

Shoulder Dislocates (band)
3x10

Pull Aparts (band)
3x10
---
Military Press
air - 1x5
20kg - 1x5
26kg - 1x5
32kg - 1x5
38kg - 1x3
42kg - 1x5
48kg - 1x5
54kg - 1x7 ... prescribed reps = 5. Probably a reps@weight pb
44kg - 1x10 ... boring but big
40kg - 4x10 ... last set was 7+3

Chin Ups ... superset with boring but big
BW+10kg - 3x8 ... last set 5+1+1+1
BW - 1x8
---
Weighted Crunches (plate overhead)
10kg - 3x15
---

I have decided to add weight to the chins and pull ups over the next two cycles. I wasn't sure exactly what weight and reps to move to after ~3x12 last week at bodyweight. 3x8 with 10kg seems ok. The last set at bodyweight felt so easy after unhooking the weight. Could have done another few sets at bodyweight but decided not to kill myself on the first day back.

Military Press was handy enough.

Bodyweight 81kg. The year of my birth! :cool:

BossArky

Saturday November 14th: 531 Cycle 5 Week 1 Deadlift (10:30am - 12:20pm)

Bird-dogs
2x10 per side
---
Deadlift
56kg - 1x5
69kg - 1x5
83kg - 1x3
90kg - 1x5
104kg - 1x5
118kg - 1x10 ... reps@weight pb. Prescribed reps = 5
90kg - 5x10 ... boring but big. Added 2kg to last week
---
Hanging Leg Raise (feet to hands)
4x8
---
Standing Leg Curl (Hammer Strength machine)
20kg per leg - 1x5
25kg per leg - 1x5
30kg per leg - 2x8
20kg per leg - 1x10
---
Rolling & Stretching with medicine ball for ~20 mins
---

Deadlift was fine.

Brought the reps on the hanging leg raise down but added an extra set.

After 2.5 years in this gym I realised that I could attempt bench rack lockouts (or whatever they are called off the pins) on the bottom of the squat rack. Helped Green Athene to do these after her bench. I'll try some tomorrow. Hopefully going heavy on those will help my bench.

BossArky

Sunday November 15th: 531 Cycle 5 Week 1 Bench Press

Walk 5km ... outdoors, in the morning before gym
---
Bench Press
36kg - 1x5
46kg - 1x5
55kg - 1x3
59kg - 1x5
68kg - 1x5
77kg - 1x7 ... prescribed reps = 5. Failed on 8th. Reps@weight pb
60kg - 1x10 ... boring but big
50kg - 1x10
40kg - 1x10
30kg - 1x10
20kg - 1x10
---
Pull Ups (wide grip)
BW+5kg - 3x8 ... 8, 4, 4, 4, 4

Calf Raise
40kg DB per arm - 5x15
---
Floor Press (in squat rack, pins about 2 inches above chest)
20kg - 1x3
50kg - 1x3
60kg - 1x3
70kg - 1x3
80kg - 1x2 ... was aiming for 3
80kg - 1x0
70kg - 1x3
60kg - 1x6 ... 4+2
50kg - 1x6 ... 4+1+1
---
One Arm Row
12kg per arm - 1x8
22kg per arm - 1x8
32kg per arm - 1x8
12kg per arm - 1x8
---
Face Pull
10.00kg - 1x10
11.25kg - 2x10
---
Shoulder Dislocates (band, at home)
3x10

Pull Apart (band, at home)
3x10
---

Tonight I was aiming for 6 reps on the bench top set of 77kg, so getting 7 was a bonus.

I focused on squeezing the bench between my legs. I read somewhere that this will help with a tighter setup. Felt a bit narrow though and my feet weren't flat on the floor as I had to go up on my toes. My legs are too short.

I have rejigged my 531 assistance a bit for cycle 5 onwards. On the bench I'm going to strip down the big but boring (or even skip it altogether) to allow time for floor pressing and dips. This evening I ran out of time/forgot to do the dips.

The floor pressing feels good. It is tough going from a dead stop at the bottom of the press. I will work this up over the 6 weeks and see if it brings my bench along with it.

The weighed wide grip pull ups weren't too bad. It felt like I had the power but not the endurance (if that makes sense). Perhaps an extra rest day between deadlift and bench would have made them easier. My back is & was fried.

You may have noticed yesterday that I dropped the glute ham raise from deadlift day. I don't think they are adding much when done on the floor, so replacing them with standing hamstring curls.

BossArky

Wednesday November 18th: 531 Cycle 5 Week 1 Squat

Bird-dogs
2x10 per side
---
Squat
air - 1x5
20kg - 1x5
48kg - 1x5
60kg - 1x5
71kg - 1x3
77kg - 1x5
89kg - 1x5
101kg - 1x6 ... prescribed reps = 5. Video to follow
75kg - 5x10 ... added 2kg to last week
---
Stiff Leg Deadlift
60kg - 1x8
70kg - 1x8
80kg - 1x8
90kg - 1x4
100kg - 1x2 ... videos of all of these sets from 60kg to 100kg to follow (based upon a special request from cardio,shoot me :pac:)
---
Pull Apart (band)
8?x10 ... loads between Squat & SLDL sets

Shoulder Dislocates (band)
5?x10 ... loads between Squat & SLDL sets
---
Ab Pull Down
28kg - 1x15
38kg - 1x15
48kg - 3x10 ... full stack
---

Squats took forever. In the rack for about 50 minutes.

justsomebloke

BossArky wrote: »

based upon a special request from cardio,shoot me

FYI

cardio,shoot me

haha, im just curious calm down all! and joe, i dont like you anymore, you post too much funny links at my expense.

justsomebloke

cardio,shoot me wrote: »

joe, i dont like you anymore, you post too much funny links at my expense.

ah don't worry I only do it cause I'm jealous of you, your still under 18 so you have unlimited potential left in you if you keep going the way you are going.

BossArky

BossArky wrote: »

Squat
101kg - 1x6 ... prescribed reps = 5. Video to follow

https://www.youtube.com/watch?v=qUAUOcdP5KM

BossArky wrote: »

Stiff Leg Deadlift
60kg - 1x8
70kg - 1x8
80kg - 1x8
90kg - 1x4
100kg - 1x2 ... videos of all of these sets from 60kg to 100kg to follow (based upon a special request from cardio,shoot me :pac:)

https://www.youtube.com/watch?v=GNfZpcS7ya0

cardio,shoot me

Thank you boss, just wondering, is that not more of a RDL than a SLDL? im not really sure on the distinction between the two tbh.

BossArky

I don't know or care. The things that matters is it is hamstring work.

BossArky

Saturday November 21st: 531 Cycle 5 Week 2 Military Press (10:30 - 12:30)

Bird-dogs
2x10 per side
---
Military Press
20kg - 1x5
26kg - 1x5
32kg - 1x5
38kg - 1x3
45kg - 1x3
51kg - 1x3
58kg - 1x3 ... prescribed reps = 3. Half heartedly went for a 4th
40kg - 5x10 ... last set 8+2

Chin Ups
BW+10kg - 3x8 ... superset with boring but big. Last set 7+1
BW - 1x8
---
External Rotation (DB)
1kg DB per arm - 3x8

Reverse Fly
1kg DB per arm - 3x8
---
Shoulder Dislocates (band)
3x8

Pull Apart (band)
3x8
---
External Rotation (pulley)
1.25kg per arm - 3x10
---
Dips
BW+5kg - 3x8
---
Stretching & Rolling ~15 mins

Weighted Crunch
10kg overhead - 3x15
---

Good. Next week will be Military Press pb territory.

BossArky

I logged in to fitday for the first time in a while.

I wanted to input my current weight (81kg) and target weight (82.5kg) with a goal for that gain by Dec 25th. It won't allow me to save a goal which has the end weight higher than the start weight!

Another interesting observation from my fitday weight chart:

• Sept 07 = 70kg
• Nov 08 = 76kg
• Nov 09 = 81kg

... so I have more or less gained a stone a year since including squat and deadlift in my training.

BossArky

Sunday November 22nd: 531 Cycle 5 Week 2 Deadlift (9am-11am)

Bird-dogs
2x10 per side
---
Deadlift
56kg - 1x5
70kg - 1x5
80kg - 1x3
97kg - 1x3
111kg - 1x3
125kg - 1x9 ... reps@weight pb. Prescribed reps = 3
91kg - 5x10 ... boring but big. Added 1kg to last week
---
Hanging Leg Raise (feet to hands)
4x8 ... got a video of the last set to see what my form is like
---
Standing Leg Curl (Hammer Strength machine)
20kg per leg - 1x8
25kg per leg - 1x8
30kg per leg - 1x8
35kg per leg - 1x8
40kg per leg - 1x5
15kg per leg - 1x10
---
Rolling & Stretching ~10 mins
---
Bicep Curl (alternating)
16kg per arm - 1x20 i.e. 10 per side
5kg per arm - 1x50 i.e. 25 per side
---

Happy enough with the deadlift. Was aiming for 10 but form getting a bit dodgy so stopped at 9.

9 reps at 125kg gives me a projected max of 162kg. This just happens to be double bodyweight as my bodyweight is currently 81kg. I'm not sure how accurate that is. Hopefully my max is up somewhere around 150kg anyway.

Today I pondered how to test my new 1 rep max for each lift. I will probably wait until the 3rd week of cycle 6. On the top set I will just go for 1 rep (which should be a pb on everything except bench). After that I'll add weight and see what happens. On the deadlift I will probably go up in 10kg initially and then 5kg until I stall.