Return of the King

Chet Zar

Nice one dude, congrats.

The lucky one will have both Aus and Irish citizenship. Nice!

BossArky

Thursday December 16th: Heavy Deadlift, Light Bench & Squat

Bench Press
20kg - 1x6
50kg - 3x6

Lying Twist
no weight - 1x6
9lbs ball between ankles - ~2x6
---
Deadlift (off 2 inch block)
60kg - 1x6
85kg - 1x5
100kg - 1x3
112.5kg - 3x6
---
Glute Ham Raise
3x8

Pull Ups
bodyweight + 5kg - 2x8
bodyweight - 1x8
---
Decline Situps
no weight - 1x10
+5kg - 2x10

Squat
40kg - 1x6
55kg - 3x6
---
One Arm DB Row
20kg per arm - 3x10
---

Building back up the weighted pull ups for reps after last cycles heavy weighted singles. Grip feels really strong, just lats were tiring.

Including One Arm DB Rows every twice a week to see if it will help bench and deadlift. Gradually building the weight up on those too.

112.5kg DL 3x6 off block felt about 20kg heavier.

Tired the past few days as busy with work. Knackered by the end of tonights training.

Gym was pretty dead tonight and I spent the last 30 mins alone with wifey getting through my sets. A lot of the better lifters were in Sydney early Dec for a comp, and the the other good to elite fellows were in Samoa for the Oceania Championships. I guess they're taking it easy now until the new year, whilst I'm just getting into my cycle for Feb.

BossArky

Thanks everyone! We are very excited!

Chet Zar wrote: »

The lucky one will have both Aus and Irish citizenship. Nice!

Irish, Czech and Aussie! Very mixed!

d'Oracle wrote: »

http://www4.shopping.com/Kids-II-Bright-Starts-Barbell-Infant-Toy-Pink/info

Classic! I'll probably fashion her first barbell from chopsticks and empty cardboard toilet rolls.

BossArky

Saturday December 18th: @home

Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10

Face Pulls
18kg - 1x10
23kg - 2x10

Calf Raise
bodyweight - 1x20
bodyweight + 40kg (2x20kg DBs) - 2x20
---
External Rotation (pulley)
7kg per arm - 10, 8, 6

Hammer DB Curls
12.5kg per arm - 10, 8, 6
---
YTWLs
3kg per arm - 5x3
---

Some light stuff focusing on shoulder pre-hab. Upper back and shoulders got a got pump. Not sure if I was doing the YTWLs correctly. Going to check some youtube videos now.

Forgot to mention I did some foam rolling on Tuesday (Dec 14th) evening too.

BossArky

BossArky wrote: »

Not sure if I was doing the YTWLs correctly. Going to check some youtube videos now.

Think this is the one I've seen before. Looks good.

https://www.youtube.com/watch?v=xCp-YynBEvE

BossArky

Monday December 20th: Heavy Bench (volume week 2 of 6) & Squat, Speed Deadlift

Incline Bench
20kg - 1x8
50kg - 1x5
67.5kg - 3x8
---
BB Curl
20kg - 3x10

Decline Bench
67.5kg - 3x8
---
DB Bench
27.5kg per arm - 3x8
---
Lying Straight Bar Tricep Extension
22.5kg - 3x8
---
Speed Deadlift (off 2 inch block)
60kg - 1x6
70kg - 3x6

Seated DB Shoulder Press
17.5kg per arm - 3x8
---
Squat
60kg - 1x6
70kg - 1x5
80kg - 3x3
*belt*
90kg - 3x6
---

Bench = easy.

There may be a qualifying total for the raw nationals in April/late March. It may be around the C grade equipped total which is currently 490kg for th 82.5kg category. Hmmmm....

Was in a rush so forgot the One Arm DB Row.

BossArky

Wednesday December 22nd: Morning @home

Foam Rolling ~3 mins

BossArky

Thursday December 23rd: Heavy Deadlift, Light Bench & Squat

Bench Press
40kg - 1x8
50kg - 3x8

Lying Twist
no weight - 1x6
9lbs ball between ankles - ~2x6
---
Deadlift (off 2 inch block)
60kg - 1x6
90kg - 1x5
110kg - 1x3
122.5kg - 3x6 ... initially slow off ground due to block, but getting easier. Felt better than last weeks 112.kg 3x6
---
Glute Ham Raise
3x6

Pull Ups
bodyweight + 6kg - 3x6
---
Decline Situps
no weight - 1x10
+5kg - 2x10

Squat
50kg - 1x6
60kg - 3x6
---
One Arm DB Row
20kg per arm - 3x10
---

Handy enough. Was slightly worried about upping the weight again on the deadlift off blocks, but it was fine. Drank a 2 litre of milk after lunch which powered me through them.

Club dinner straight after training at 8pm. Sitting between my coach and the strongest dude in Oz made for some interesting conversations.

Gym closes from tonight until sometime in early Jan, so my next couple of weeks training are going to be at random other places.

Very happy with how things are going. Perfect way to end a perfect year. All I need now is a brussel sprout to make it taste like Christmas. Haven't seen one around the city the past few days.

metamorphosis

Congrats to you and your wife! Only saw it now.

BossArky

Thanks!

BossArky

Friday December 24th: @home

Foam Rolling ~10 mins

Awaiting the delivery of a new foam roller too. Hoping it will be harder than my current one, which has sagged alot.

BossArky

Sunday December 26th: Heavy Bench (volume week 3 of 6) & Squat, Speed Deadlift

Incline Bench
40kg - 1x8
55kg - 1x4
70kg - 3x8 ... pb
---
BB Curl
20kg - 1x10
30kg - 3x8

Decline Bench
70kg - 3x8 ... pb
---
DB Bench
27.5kg per arm - 3x8
---
Lying Straight Bar Tricep Extension
22.5kg - 3x8
---
Speed Deadlift (off two 5kg plates)
60kg - 1x6
75kg - 3x6
---
Seated DB Shoulder Press
17.5kg per arm - 3x8
---
Squat
60kg - 1x6
*changed rack*
75kg - 1x5
90kg - 1x3
*belt*
100kg - 3x6
---
One Arm DB Row
20kg per arm - 3x10
---
Face Pulls w/scap retraction
10kg - 1x10
15kg - 2x10
---

All handy enough. Weights are building back up. Happy enough with the incline and decline benching. The most I've done on either of those has been 67.5kg 3x8 in the past. Was nowhere near failure on any of those sets, so bench must be on the up.

Squat and deadlift were light. Changed rack mid squats as the safetys were too high and immovalbe.

Trained in a different gym today as my usual one is closed for xmas and new year. It's a 24/7 that is a bodybuilder place. Actually quite a good gym. Very old school, but 5 mins walk from home and got most of what you need bar a proper GHR. There are a couple of almost GHR type benches, so cannot complain too much.

Feeling rather pleased with myself. I'm heading off on a roadtrip to Sydney after this - and had been worried that being gone for 5 days would screw up my training. However, training this morning and the opportunity to train when I get back 24/7 means all is well.

BossArky

Friday December 31st: Heavy Deadlift, Light Bench & Squat

Bench Press
40kg - 1x8
50kg - 3x8

Lying Twist
no weight - ~3x6
---
Deadlift (off two 10kg plates)
60kg - 1x6
100kg - 1x5
120kg - 1x3
132.5kg - 3x6
---
Back Extension
3x8

Pull Ups
bodyweight + 7kg - 3x7
---
Squat
60kg - 1x6
65kg - 3x6

Decline Situps
no weight - 3x10
---
Standing Single Leg Ham Curl
10kg per leg - 1x8
20kg per leg - 1x8
30kg per leg - 1x8
---
One Arm DB Row
22.5kg per arm - 3x10
---
DB Curl
12.5kg per arm - 1x10
---

Back from a 2300km roadtrip and into the gym to get deadlifts done between 8-10pm. 132.5kg 3x6 from deficit felt fine.

Same gym as previous session. It opens out onto the river, so revellers were wandering by looking in through the door wondering what the racket was when I was deadlifting. Funny.

Did an extra rep on each set of pull ups unintentionally. Should have been 6's. First set of pull ups were on ultra wide bars that slope done, last two on straight bar which I brought in to a "normal" wide grip. Interesting pull up contraption in there.

Everything else was fine. Gradually building up the one arm DB row weight.

Happy to get the training done.

Happy New Year!

BossArky

Saturday January 1st:

Swimming @ the beach
---
Foam Rolling ~10 mins
---

New foam roller arrived. Made from tougher material than the last one, which will stop it sagging.

Went to the beach and did a bit of swimming earlier in the day.

BossArky

Sunday January 2nd:

Swimming @ the beach again

BossArky

Below were my fitness goals at the start of 2010. Progress in red.

BossArky wrote: »

Goals for 2010:

Squat:140kg (+25kg on 2009) --> 3 plates
Yep - got 140kg in competition in November

Bench: 100kg (+5kg on 2009) --> 2 plates
Almost - got 97.5kg paused in competition in November, then failed a 100kg paused attempt the same comp. Fairly confident I would manage 100kg touch and go now, but that is irrelevant as I'm never going to max out a touch and go rep in training. Will get this in feb 2011

Deadlift: 180kg (+30kg on 2009) --> 4 plates
Almost - got 175kg in competition in November, and failed on 180kg the same comp. Will get this in feb 2011

I made a list of about 10 other fitness goals but I'm not going to record them here.

• One of which was join a powerlifting club --> complete
• Another of which was compete in a powerlifting competition --> complete - managed 5 in 2010.

Pull Ups: I never got around to testing my pull up 1 set max in 2009 with video evidence. Again I'll be going for 20 unweighted reps in 2010. I'd guesstimate I would currently manage 15 ish. I will train the weighted ones hard for months and that should bring up the unweighted set.
Unknown - didn't try this. Pull ups are getting stronger as I've gained bodyweight and switched to predominantly weighted sets. Will have to check this out in 2011

Cardio: Run more, probably at the end of each weights session. Swim more too.
Run - lol. Swim - yep did a lot of recovery swims. It helps when you have a swimming pool in the building downstairs.

Bodyweight: Not bothered as long as bodyfat stays low (10% or less) and I am agile. I would guesstimate this means staying around 77-80kg.
Waking bodyweight is now around 84kg, so gained some bodywweight over the last year. Feeling fine about that.

Surf: Learn to.
Still need to! Carrying this one over to 2011.

BossArky

Fitness Goals for 2011:

It will be a busy year in other areas of my life, so I'm keeping my fitness goals simple:

• Squat 165kg in competition
• Bench 110kg in competition
• Deadlift 200kg in competition

BossArky

Since July I've been walking to work 5 days a week and home from work 3 evenings a week. The other two nights I head to the gym. I just used my mapmyrun to figure out my weekly walking --> it comes to 16km over the 5 workdays (5x2km for the mornings + 3x2km for the evenings). Handy for keeping fat at bay.

BossArky

Monday January 3rd: Heavy Bench (volume week 4 of 6) & Squat, Speed Deadlift

Bench Press
50kg - 1x6
67.5kg - 1x5
77.5kg - 1x3
85kg - 3x6 ... pb ... failed on very last rep
---
Forced Reps Bench
90kg - 3x3 ... of which clean reps = 1, 1, 1. Second reps were with slight help. Final reps were with a bit more help
---
BB Curl
20kg - 1x8
32.5kg - 3x8
---
Seated DB Shoulder Press
20kg per arm - 3x6 ... wondered why this felt so light, then realised I should have done it after the flat DB bench
---
DB Bench
32.5kg per arm - 1x6f
32.5kg per arm - 1x4f
30kg per arm - 1x4f
27.5kg per arm - 1x4f ... all these DB sets were a bit of a disaster as I was so wrecked from flat BB benching
---
Lying Straight Bar Tricep Extension
32.5kg - 3x6 ... pb
---
Speed Deadlift (off two 10kg plates)
60kg - 1x6
80kg - 3x6
---
Squat
60kg - 1x6
85kg - 1x5
100kg - 1x3
*belt*
107.5kg - 3x6
---
One Arm DB Row
22.5kg per arm - 3x10
---
Face Pull
10kg - 1x10
15kg - 1x10
20kg - 1x10
---

So, managed to get through the 3 sessions over xmas with no problems with gym access. Success. Feeling strong(er) than last cycle. Increased the weight on everything bench related and was flattened by the end of it. 85kg 3x6 is a pb.

Tonight took 3 hours.

Squats were fine with the exception of the 2nd set where I was daydreaming and lost a bit of concentation. Not real issues with the weight.

Back to work tomorrow, and next session will be back in proper club gym.

In other news - I bought a stroller/pram thingy today. Expensive stuff. Also got a baby bath and some other bits and pieces. It's becoming more real. Oh and I got kicked in the head by my little unborn girl. Wifey was telling me that she felt her kicking inside, so I put my head down to listen and got a kick in the ear. I'll break that story out at her 18th!

BossArky

Tuesday January 4th: @home

Foam Rolling ~10 mins
---
Stretching ~10 mins
---

In bits from yesterday's benching. Couldn't sleep Monday night.

BossArky

Wednesday January 5th: @home

Shoulder Dislocates (band)
3x6
---
Pull Aparts (band)
3x6
---
Foam Rolling ~5 mins
---
Stretching ~5 mins
---

Still in bits from Monday benching. Again couldn't sleep.

BossArky

Thursday January 6th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
20kg - 1x6
50kg - 3x6

Lying Twist
no weight - 3x5
---
Deadlift
60kg - 1x6
100kg - 1x5
125kg - 1x3
140kg - 3x5 ... easy
---
Glute Ham Raise
3x6 @100%

Pull Ups
bodyweight + 8kg - 3x6
---
Squat
60kg - 1x6 ... supposed to be 5
70kg - 1x6 ... supposed to be 5
70kg - 2x5

Decline Situps
no weight - 3x10
---
One Arm DB Row
25kg per arm - 3x10
---

The program has now hit 3x5s which is where the weight gets tougher. Deadlifting 140kg 3x5 was easy. First two sets felt like nothing. Switched round the overhand on the 3rd set for no real reason and that was the worst set. Still felt light.

Pull Ups felt easy too. Enjoying adding 1kg per week to these.

Same with DB Rows.

So yeah, it was a good session.

Driving home at 9:30pm it was still 29 degrees.

BossArky

Saturday January 8th:

Foam Rolling ~10 mins

BossArky

Sunday January 9th:

Swimming 240m
---
Stretching in pool ~10 mins
---
Walking 30 mins
---

Hamstrings are tight so spent some time doing watery splits with one foot on the pool bottom and the other on various rungs of the pool ladder.

BossArky

Monday January 10th: Heavy Bench (volume week 5 of 6) & Squat, Speed Deadlift

Bench Press
50kg - 1x6
67.5kg - 1x5
77.5kg - 1x3
87.5kg - 6f, 6f, 4f ... pb for 3 sets across
85kg - 4f ... shouldn't have done this - instead should have went straight to forced reps
---
Forced Reps Bench
92.5kg - 2x3 ... of which clean reps = 1, 0. Other reps with enough to keep bar moving. Tiny bit on first set. Bit more on last set
---
BB Curl
20kg - 1x8
32.5kg - 3x6
---
DB Bench
30kg per arm - 5f, 5f
27.5kg per arm - 1x6f
---
Seated DB Shoulder Press
22.5kg per arm - 5f, 6f, 5.5f ... lol - locked 6th rep out with left arm and failed with right
---
Speed Deadlift
70kg - 1x5
80kg - 3x5

EZ Bar Tricep Extension
32.5kg - 3x6
---
Squat
60kg - 1x5
95kg - 1x3
*belt*
107.5kg - 1x2
115kg - 3x5
---

Bench and associated assistance took forever: 7am-9pm. Horrendously flattened by so many sets at the end of it.

Was worried that this would knock the stuffing out of my squat, but that was fine. I was tired and they weren't the best squats, but hopefully once this bench volume programme finishs next week I'll be fresher for the squats as they progress to 120, 125 and 130kg 3x5 in this cycle.

So.... last comp I totalled 412.5kg. The qualifying totals for the raw nationals are out. I'm 2.5kg below the cut off of 415kg.

To quality for the nationals you need to have achieved either a C grade equipped total (around 490kg in the 83kg category) or a D grade equipped total when competing raw (415kg for 83kg category). I'm quite confident I will improve by at least 2.5kg in the competition on Feb 13th to get the qualifying total to compete at the end of March. It adds a nice bit of tension. I'll have to think more carefully about my attempts.

No time or energy for one arms DB rows or facepulls.

BossArky

Tuesday January 11th:

Foam Rolling ~10 mins

BossArky

Thursday January 13th: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
20kg - 1x8
50kg - 3x6

Lying Twist
no weight - 3x5
---
Deadlift
60kg - 1x5
100kg - 1x3
127.5kg - 1x2
147.5kg - 3x5 ... alright
---
Glute Ham Raise
3x6 @100%

Pull Ups
bodyweight + 9kg - 3x6

Decline Situps
no weight - 3x10
---
Squat
60kg - 1x5
70kg - 3x5
---

Still sore from benching Monday. Did some pec stretching between CGB.

Deadlifting 147.5kg 3x5 is 2.5kg below my last cycle 3x5 pb. Felt alright. Getting heavier. Was prompted to exaggerate the lock out a bit more at hips and shoulders by coach. Next week will be 155kg 3x5, followed by 160kg 3x5 on the final week of 3x5s.

Bodyweight 86kg on the gym scales, so happy enough with pull ups at 3x6 with an additional 9kg dumbbell beween thighs. Was about 84kg this morning upon waking.

The rest was fine. edit - actually no the rest wasn't fine. The GHR was a setting zero i.e. as high as possible and as close as possible. This after heavy deadlifts nearly ripped my hamstrings off. Got through the sets and reps... just.

BossArky

Saturday January 15th: @home

Swimming 280m
---
Stretching in pool ~10 mins
---

Back in bits from deadlift, so just some easy swimming.

BossArky

Sunday January 16th: Heavy Bench (volume week 6 of 6) & Squat, Speed Deadlift

Bench Press
60kg - 1x5
70kg - 1x3
80kg - 1x2
87.5kg - 3x6 of which clean reps = 3, 3, 3 :mad:
---
Forced Reps Bench
90kg - 3x3 ... of which clean reps = 0, 0, 0 :mad: :mad:
---
BB Curl
20kg - 1x8
32.5kg - 3x6
---
DB Bench
30kg per arm - 6f, 6f, 5f
---
Seated DB Shoulder Press
22.5kg per arm - 6f, 6, 5f
---
EZ Bar Tricep Extension
32.5kg - 3x5
---
Speed Deadlift
70kg - 1x5
85kg - 3x5

---

Squat
60kg - 1x5
95kg - 1x3
*belt*
110kg - 1x2
120kg - 3x5 ... equals 3x5 sets across pb from last cycle
---

Bench was rubbish. Must have peaked last week. This week was some of the worst benching I've done in ages. No strength. Thankfully that is the 6th and final week of the bench volume programme. Now it is back to 3x5s building up for a couple of weeks before doubles. Apparently I'll supercomensate on those... and hopefully get stronger.

Took 2hrs 40 mins. Didn't start squatting until 2hrs into the session. Squat was fine. Didn't feel too bad considering it was my equal heaviest.

Going to Singapore for the week now with work. Always serves as a nice deload late in a cycle. Will get light bench in up there on wed/thurs in hotel, then heavy deads on Saturday afternoon when I'm back.

BossArky

Saturday January 22nd: Heavy Deadlift, Light Bench & Squat

Close Grip Bench
20kg - 1x8
40kg - 1x4
55kg - 3x6

Lying Twist
no weight - 3x5 ... video of last set to follow
---
Deadlift
70kg - 1x5
110kg - 1x3
*belt*
140kg - 1x2
155kg - x5, x4, x2 ... aiming for 3x5. Pb
140kg - 1x0
140kg - 1x3 ... to make up for missing reps on the 155kg 3x5 ^^
---
Single Leg Ham Curl
15kg per leg - 1x5
25kg per leg - 2x5

Pull Ups
bodyweight - 3x5

Decline Situps
no weight - 3x10
---
Squat
60kg - 1x5
70kg - 3x5
---

Got aircon sick in Singapore. Cut trip short by a day as I was dying and came back to Melbourne. Lost 2kg because of it. Today I was 82kg. Belt felt loose. Nonetheless I'm happy enough to have managed the full first set of deads at 155kg. 4 on the second isn't too bad. 2 on the last isn't great but I was fried by then.

Kept the assistance easy peasy to ensure I have the best chance of recovery in two days to do heavy squats on Monday night.

Will post videos of lying twists and deadlifts later.

I thought it was about time I pulled out all the stops... so I added Jim Wendler and Andy Bolton on facebook, lol.

Expensive trip to the gym too - got a $60 parking fine.

Hectic week!