Return of the King

BossArky

Monday August 27th: Heavy Squat, Light Bench & Deadlift

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x3
112.5kg - 1x2
130kg - 1x5 ... tough, but got them. Over zealous spotter tickled my nippes on last rep but I'm claiming it. He may have taken a couple of kg, but I didn't "fail"
110kg - 2x10 ... actually racked it after 9th rep of 2nd set 'cos there is no way I'd have gotten the tenth one. Used every ounce of energy on the 130kg x5 and then precededing sets of 110kg x10. Breathing was heard on these from about rep 7 onwards.

Face Pulls
Setting 5 - 3x8
---


...... long break where I stood around feeling smashed after Squats


---
Bench Press
20kg - 1x5
40kg - 1x5
72.5kg - 1x10 ... way harder than it should have been after Squats above
62.5kg - 1x10 ... knocked 10kg off for this set as zero energy left
---
Sumo Deadlift
60kg - 1x8
80kg - 1x5
95kg - 1x3
110kg - 1x2
120kg - 1x1 ... got a video of this one. Got pulled forward too much
130kg - 1xfail
90kg - 1x3

Tricep Pushdown (rope)
Setting 10 - 1x10 ... forgot to do more
---
Seated Row (pulled)
40kg - 3x10
---

Those Squats absolutely finished me. Should have just called it quits after them and went home.

Instead... I decided to go on and do high rep bench and work up to a sumo Deadlift 1RM. The method behind my madness was.... trying to figure out how much I can currently sumo so that I can put together a 2 ish month plan ahead of the next competition on Oct 13th.

However, my sumo deadlift petered out at a miserable 130kg fail. On top of that it feels horrendously awkward and my right knee dosen't seem to like the stance at all.

The whole point of going sumo was to take the strain off my lower back, which conventional deads seem to be mildy aggravating. However, as I write this two days after the above session my back is feeling the same as if I'd just deadlifted conventionally. It is not dehabilitating pain, just achy... and an achy than I could do without.

Hmmm.... wondering if I should just focus on Squat and Bench for the next 6 months and totally forget about Deadlifts for a while. Build Squat & Bench up above and beyond what they currently are, then get back to Deadlifting when my Core is much stronger. Hmmm..

This means I'll have to forego the upcoming comps on Oct 13th and Nov 24th. I guess there is no point competing if I cannot put up a reasonable deadlift. My sumo deadlift will suck if I only have 7 weeks to work on it... and it probably isn't the best idea to go maxing out on conventional anytime soon either.

Anyway, I'll ponder the above.

Squatting 130kg x5 was an all time spotter-less PR! Yay! Some guy saw me grunting my way through the reps, and spurred on by the fact that the 3rd and 4th reps were really slow and ground out, he came up behind me and decided to tickle my nipples for the last rep. Last year when I was up past 120kg I'd have 3 spotters... so quite happy that now I can put this kind of weight on my shoulders without calling for a spot.

Going to take it easy on Thursday, then put together a new cycle.

Had a fever the night after the above Squatting... not sure if the Squatting caused my body/immune system to implode or if I was already ill. Was kinda haluncinating with odd dreams.

/ramble over.

Doctor_Socks

Great job on the squats man, most feel fantastic coming back after the injury! Hurt my back a few months ago and hoping I can recovery as well as you have.

BossArky

Thursday August 30th: Deload

Squat
broom handle - 2x5
20kg - 1x5
60kg - 3x5

Calf Raise (standing, lever machine)
bodyweight + 0kg - 1x10
bodyweight + 20kg - 1x10
bodyweight + 40kg - 1x10
---
Bench
20kg - 1x5
40kg - 3x5

Lateral Raise (with shrug first)
2.5kg plate per arm - 3x10
---
Preacher Curl (EZ bar) ... feels odd
bar + 0kg - 1x10
bar + 10kg - 1x10
bar + 20kg - 1x10
---
Ab Pull Down (cable)
Setting 10 - 1x10
Setting 12 - 1x10
Setting 14 - 1x10
Setting 16 - 1x10
Setting 18 - 1x10
Setting 20 - 1x10 ... max stack. Ok.
---

Light bench & squat.

Messing about with other stuff. Preacher Curl is an add odd feeling exercise. Did the lateral raise with a shurg first. This stops my left shoulder clicking/feeling like it is catching.

Introduced Ab Pull Down for the first time in a long while.

Writing this 2.5 days later. Lower back aching (from Ab Pull Down?) and calves handing off me.

BossArky

Doctor_Socks wrote: »

Great job on the squats man, most feel fantastic coming back after the injury! Hurt my back a few months ago and hoping I can recovery as well as you have.

Thanks.

After much physio, chiro and frustration I found the best thing to be stretching my hamstrings one at a time. Gradually increase the stretch. It helped reduce the strain on my lower back at the bottom of squats and at the start of deadlift. I can squat fine now and very happy with it, deadlift is still a bit iffy. Need to gradually build that up somehow.

When stretching I would spend a couple of weeks with a basic stretch: put your right foot up on the kitchen table whilst doing 2x10 shoulder dislocates with a broom handle. Switch legs to do the left.

Once you get a bit of flexibility back then increase the stretch by putting foot on top of foam roller on kitchen table, whilst doing more shoulder dislocates.

Later, find something a bit higher (kitchen work top bench?) and do the same.

I found this kind of stretching much more benefical that various things physio showed me. I do them each gym session as part of a 10 minute warm up routine which also includes knee rocking (lying on your back, feet pulled up to glutes with soles of feet flat on ground, gently move knees about 20 degrees to right, then 20 degrees to left.... gets blood in between vertebrae/spinal bits and pieces), twisting variations of the above (ROM all the way so that knees touch ground to right/left, cat stretches, etc. I should make a video.

Also, foam rolling the glutes helps stretch those out after squats DOMS.

kevpants wrote: »

Fair play. Thought it would take a lot longer to get your squat strength back. PRs round the corner.

Thanks. I was suprised too. I think it is down to:

- using greater muscle mass than before (more glutes, hams vs previous quad dominance).
- being more upright through using a closer grip
- being more controlled in the descent instead of dive bombing
- being hyper motivated after being out for ages with injury

Hopefully next cycle I'll get up around 132.5 or 135kg for 5s.

BossArky

Thursday September 6th: Heavy Squat & Bench

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
90kg - 1x2
100kg - 1x5
80kg - 2x10

Face Pulls
Setting 8 - ~3x8

Calf Raise (standing, lever machine)
bodyweight + 10kg - 3x10 ... easy, but to get my tendons used to the stretch when heels far over the edge under tension. Will build up gradually
---
Floor Press (or pin press/whatever... lying on one reebok step, safetys on second lowest setting - one fist width off my chest at bottom)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x3
95kg - 1x1
100kg - 1x1 ... going to build this up gradually in the next month

Chin up (parallel grip)
bodyweight - 3x5 ... massive ROM and massively easy. Just playing
---
Stiff Leg Deadlift
20kg - 1x5
40kg - 1x5
60kg - 2x10 ... first time doing these in ages. Could feel hams going "BOOOIIIINNNGGG"

BB Curl
20kg - 2x10
---
DB Bench
30kg - 2x10

One Arm DB Row
30kg - 2x10
---
45 Degree Back Raise
bodyweight + 0kg - 1x10
bodyweight + 5kg - 1x10
bodyweight + 10kg - 1x10
bodyweight + 15kg - 1x10
bodyweight + 20kg - 1x10 ... lower back/hams/glutes were nicely fried after these
---

Took a week off after finishing the last Squat cycle. Work is hectic and I've been working around the clock. Today was the first step in a new cycle, which I have planned losely. Just wanted to hit 100kg x1 on paused bench, and 100kg x5 on squats to get the ball rolling.

Will build Squat up quicker than last cycle, now that I know I'm capable of 130kg x5.

Bench will probably go up 2.5kg on heavy days, and have a 2nd day per week of higher volume, plus tri's & dips. I'll probably get back onto normal bench and do some pauses on the chest then (versus on the pins, a fist height off chest).

Cool to do Stiff Leg Deads and 45 Degree Back Raise. New stuff.

Forgot to mention - last Thursday I was squatting in shorts on my deload day. Couldn't help noticing the extra mass on my legs. This current squat plan (top set for 5 reps, then 2 drop sets 20kg less for 10 reps) is a nice way of packing on leg mass, when done twice a week with a fair bit of milk on the first day post training. Not overdosing on the food on the other days though.

BossArky

Saturday September 8th:

Cycle ~13.3km with BabyArky around in the bike trailer.

BossArky

Monday September 10th:

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
95kg - 1x2
105kg - 1x5
85kg - 2x10

Face Pulls
Setting 7 - ~3x8

Calf Raise (standing, lever machine)
bodyweight + 20kg - 3x10
---
Bench Press
20kg - 1x5
60kg - 2x10
---
Inverted Row
bodyweight - 2x10

BB Curl
20kg - 2x10
---
Tricep Pushdown
Setting 10 - 1x10
Setting 12 - 1x10
Setting 14 - 1x10

Dips
1 or 2x12 ... cannot remember if I did second set. Should have
---

Knackered after being up for an all-nighter with work. Squats were light but almost failed in the middle of some of those sets. Everything else just light.

BossArky

Thursday September 13th: Squat & Bench

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
100kg - 1x2
110kg - 1x5
90kg - 2x10

Face Pulls
Setting 8 - 1x8
Setting 8 - 1x10
Setting 8 - 1x12
---
Calf Raise (standing, lever machine)
bodyweight + 30kg - 3x10
---
Floor Press (or pin press/whatever... lying on one reebok step, safetys on second lowest setting - one fist width off my chest at bottom)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97.5kg - 1x1
102.5kg - fail ... lack of sleep & hungover. Should have been easy
---
Stiff Leg Deadlift
60kg - 2x10

DB Bench
25kg - 2x10
---
45 Degree Back Raise
bodyweight + 0kg - 3x10 ... arms stretched out over head
---
DB Lateral Raise (with shrug/scap retraction first to take stress off shoulders)
5kg - 1x10
6kg - 1x10
7.5kg - 1x10
---
Hanging Leg Raise (knees slighly bent, feet to bar)
3x5

Roman Chair Abz (legs straight, feet to parallel)
3x5
---

Yeah, not much sleep in the last while. Not eating well & was hungover too. Getting over a super busy period at work. After this week I should be back on track with training/eating/lack of celebrations. This session was just one of those ones you chalk up and forget about.

BossArky

Sunday September 16th:

Cycle ~31.2km with BabyArky in the bike trailer.

BossArky

Monday September 17th:

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
85kg - 1x3
105kg - 1x2
115kg - 1x5
95kg - 2x10

Face Pulls
Setting 8 - ~3x8
---
Bench Press
20kg - 1x5
60kg - 1x5
75kg - 1x3
82.5kg - 1x1
87.5kg - 1x1
92.5kg - 1x1
72.5kg - 2x10
---
Seated Machine Row
45kg - 2x10

One Arm DB Row
30kg per arm - 2x10
---
Calf Raise (standing, lever machine)
bodyweight + 40kg - 3x10
---
Tricep Pushdown
Setting 10 - 1x10
Setting 12 - 1x10
Setting 14 - 1x10

Dips
2x12
---
BB Curl
30kg - 2x10
---

Squat +5kg.

Bench worked up to a moderate single and then did the 2x10.

BossArky

Thursday September 20th: Squat & Bench

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x3
110kg - 1x2
120kg - 1x5 ... fine
100kg - 2x10 ... fine

Face Pulls
Setting 8 - 2x8
Setting 10 - 1x10
---
Floor Press (or pin press/whatever... lying on one reebok step, safetys on second lowest setting - one fist width off my chest at bottom)
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 1x1
95kg - 1x1
102.5kg - 1x1 .. making up for last week's hungover undereating fail
90kg - 2x3
---
Stiff Leg Deadlift
70kg - 3x10

Calf Raise (standing, lever machine)
bodyweight + 50kg - 3x10
---
Pull Up (parallel grip)
3x5

DB Bench
30kg - 3x6

Plank
1 minute x2
---

Squat +5kg and bench working up.

BossArky

Sunday September 23rd:

Cycle ~14.5km with BabyArky in the bike trailer.

BossArky

Monday September 24th:

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x3
112.5kg - 1x2
125kg - 1x5 ... fine
105kg - 2x10

Face Pulls
Setting 8 - 1x5
Setting 10 - 1x5
---
Bench Press
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 1x2
90kg - 1x1
95kg - 1x1 ... without lift off & without spotter... handy
75kg - 2x10 ... failed on very last rep of second set. Was inches from lockout when strength died. Had to call "help" - haha. The shame of being stapled by 75kg, even if at end of 2x10!
---
Seated Cable Row (V handle)
45kg - 2x10

One Arm DB Row
30kg per arm - 1x5

DB Bench
30kg - 1x5
---
Tricep Pushdown
Setting 10 - 1x10
Setting 12 - 1x10
Setting 14 - 1x10

Dips
2x12

45 Degree Back Raise
bodyweight + 0kg - 3x10 ... arms stretched out over head
---

Everything felt way better today. Drank 3 litres of milk in the afternoon and have been sleeping well.

Squat 125kg x5 and then 105kg - 2x10. Got videos of all which I'll post later.

Bench worked up to an easy single on 95kg, then 2x10 at 75kg. Working on slowing the bar on the way down so I don't leave a dent in my chest. Nice and controlled today and felt strong.

Squat will go up to 127.5kg x5 next session, then 130 x5 in a week, then hopefully a PR equalling 132.5 for 5 in a week and a half. Then I'm thinking that I'll go for a comp style max out on squat and bench when back in Melbourne in a couple of weeks with my old training buddies and coach.

All this high rep bodybuilder style training is making me grow, which is a nice side effect.

BossArky

BossArky wrote: »

Monday September 24th:

Squat
125kg - 1x5 ... fine
105kg - 2x10

Squat 125kg x5 and then 105kg - 2x10. Got videos of all which I'll post later.

All the Squats...

https://www.youtube.com/watch?v=frRI72E4f3w

BossArky

Thursday September 27th:

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
95kg - 1x3
115kg - 1x2
127.5kg - 1x5 ... fine
107.5kg - 2x10

Face Pulls
Setting 7 - 1x10
Setting 6 - 1x10
Setting 5 - 1x10
---
Stiff Leg Deadlift
80kg - 3x10

Calf Raise (standing, lever machine)
bodyweight + 50kg - 3x10
---

Should have drank more milk/eaten more to make those Squats easier. Got through them. Just two more Squat sessions to go this cycle.

Didn't have time to bench, so will do that Friday.

BossArky

Friday September 28th: Heavy Bench from pins

Floor Press (or pin press/whatever... lying on one reebok step, safetys on second lowest setting - one fist width off my chest at bottom)
20kg - 1x5
60kg - 1x5
80kg - 1x3
87.5kg - 1x1
95kg - 1x1
100kg - 1x1
105kg - 1x1 ... slow but fine
90kg - 2x3 ... felt easy after the above

Inverted Row
~8x5 ... a set of 5 reps between each bench set above
---
DB Bench
30kg - 3x6

Barbell Curl
20kg - 1x5
40kg - 3x8 ... only got to 7 on the last rep. Rowing sapped a bit of bicep
---
Plank
2x1 minute
---

Felt strong on the bench. My pb (from one fist width off chest) is 107.5kg. Next week I'll equal that again hopefully before heading back to Melb. I wonder how much that equates to when translated over to a paused comp bench attempt. Knock 5kg off? or just 2.5kg? Hmmm....

As mentioned a couple of posts back I'm thinking I'm gonna go for a paused pb bench attempt in Melbourne with my coach and old training buddies. Squat too maybe. Getting excited thinking about it.

Arms pumped from Curls & DB Bench.

BossArky

Monday October 1st:

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
97.5kg - 1x3
117.5kg - 1x2
130kg - 1x5 ... tough but got it fine
110kg - 2x10 ... pb

Face Pulls
Setting 7 - 5~x10 ... supersets with Squats and Bench
---
Bench Press
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 1x2
92.5kg - 1x1
97.5kg - 1x1 ... without lift off & without spotter... handy
75kg - 2x10 ... got 'em all. Easy compared to last week
---
Tricep Pushdown
Setting 10 - 1x10
Setting 12 - 1x10
Setting 14 - 1x10

Dips
2x12
---

Felt really strong today. Squats 130kg x5 were tough but got em' without a spotter. Better than last cycle. Got the 110kg 2x10 fine too.

Bench feels rock solid. Today is light day - 97.5kg for a single was so steady and comfortable.

Very happy. Last day in the cycle coming up on Thursday.

BossArky

Thursday October 4th:

Squat
broom handle - 2x5
20kg - 1x5
60kg - 1x5
*belt*
100kg - 1x3
120kg - 1x2
132.5kg - 1x5 ... strong & equals pb
112.5kg - 2x10 ... pb by 2.5kg

Face Pulls
Setting 6 - 2x8
---
Stiff Leg Deadlift
85kg - 3x10 ... grip just holding out. Shows that I haven't been deadlifting recently

Calf Raise (standing, lever machine)
bodyweight + 60kg - 3x10
---
Floor Press (or pin press/whatever... lying on one reebok step, safetys on second lowest setting - one fist width off my chest at bottom)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 1x1 ... slow on right side.

Inverted Row
~3-4x10 ... between each bench set above
---
Barbell Curl
20kg - 2x10
---

Squat was great. 132.5kg x5 equals old pb (which was 132.5 3x5) when I was building up to a comp Squat of 152.5kg around June last year. Felt easier than last sessions 130kg x5. Think I could continue on to 135kg x5 if I continued the cycle, but logistically I cannot due to going back to Melb next week. Very happy.

This "home made" Squat progression is suiting me nicely. I've put on approx 3kg bodyweight (maybe a bit more) since starting proper training slightly over 3 months ago. Was barely making 80.5kg then... now I'm floating around 84kg in the mornings. Feeling strong again and delighted that the slow patient build up has paid off. Also lovin' the 2x10 sets straight after the top set for 5kg. Piling on the muscle!

FloorPress/Bench: Tweaked right something (back/front/shoulder?) a few days back. Thus, left it at a single of 100kg there instead of going for 107.5kg as planned. Don't want to aggravate anything. It was all about the Squats tonight anyway.

I was planning to meet up with my ex-coach next week. Unfortunately he's off in the USA, so may just test out bench (if tweak heals quickly) with ex training buddies.

Looking forward to the next cycle.

BossArky

Saturday October 6th:

Cycle ~10.4km with BabyArky in the bike trailer.

BossArky

Monday October 8th: Return of the King.

Bench
20kg - 1x5
60kg - 3x5
---
Squat
60kg - 3x5
---
Chin Up
1x10
1x?? ... cannot remember
---
One Arm DB Row
30kg per arm - 2x10
---
EZ Curl
39kg? - 2x5? ... cannot remember
---

Back in Melbourne for a flying visit with work. It was awesome.

Met up with all my old training buddies. Cannot wait to return there fulltime in 11 months. Melbourne is home to me, where my circle of friends exist ... and it's a great city. So many claps on the backs, handshakes and well wishes. Cannot believe I've been gone 14 months. So many new faces in the club. Powerlifting is very much alive and kicking here.

BossArky

Thursday October 11th: Messing about

Squat
60kg - 1x5
80kg - 1x5
90kg - 1x3
100kg - 1x16 ... video to follow
---
Military Press
20kg - 1x5
30kg - 1x4
40kg - 1x3
50kg - 1x2
60kg - 1x3 ... probably a pb
---
Chin Up (parallel grip)
bodyweight + 0kg - 1x5
bodyweight + 5kg - 1x4
bodyweight + 10kg - 1x3
bodyweight + 15kg - 1x2
bodyweight + 20kg - 1x1
---

Messing about. Didn't have a plan going into the gym. Decided to see if I could manage 20 reps on 100kg Squat. Was going ok up until around 15, which suddently the world started imploding. Different kinda feeling that when just going for a 1RM attempt. I'll try that again. Pretty sure I could go heavier & longer. Aim is to do 120kg x20 at some stage... because an ex training buddy did that once, so why not.

Military Press - haven't done this in ages so again wanted to see how many I could get on 60kg. Was good. Happy enough with 3 reps considering the place of exercise specific training.

Chin Ups same thing. Wanted to get up to bodyweight +20kg for a rep.

BossArky

BossArky wrote: »

Squat
100kg - 1x16 ... video to follow

https://www.youtube.com/watch?v=uq8CuagUVjw

BossArky

Wednesday October 17th: Messing about / starting new cycle for Squat / bringing Deadlifts back

Deadlift
60kg - 1x5
80kg - 3x5 ... back feels strong

Lying Twist (3kg(?) between ankles)
3x3-5
---
Squat
60kg - 1x5
*belt*
80kg - 1x3
90kg - 1x2
100kg - 1x5
80kg - 2x10

Chin Up (parallel grip)
bodyweight - 3x5

Inverted Row
bodyweight - 3x5
---
Calf Raise
45kg - 3x10

Military Press
20kg - 1x5
30kg - 1x4
40kg - 1x3
50kg - 1x2
60kg - 1x2 ... tweaked neck on second rep, so stopped
40kg - 2x5 ... felt like puking so didn't do third set
---
Run (treadmill)
10mins at various speeds figuring this thing out: 3/6/8/12/15 kmph
---

Deadlifts felt fine. Happy about that.

Was on holidays that past week. Had to change a tire one morning which involved a stance not too disimilar from deadlifting when trying to wrench the nuts off wheel. Had to put a lot of back into that unwrenching. After four gut busting exertions (1 per nut to get the wheel off) I got the feeling my back is now in good enough shape to get back to deadlifting. i.e. no pain.

BossArky

Thursday October 18th:

Cycle ~18km with BabyArky in the bike trailer.

BossArky

Friday October 19th: Early morning from 6am - 7:45am

Deadlift
60kg - 1x5
85kg - 3x5

Lying Twist (no added weight)
3x3
---
Squat
60kg - 1x5
*belt*
85kg - 1x3
100kg - 1x2
107.5kg - 1x5
87.5kg - 2x10

Face Pulls
Setting 6 - 4x10
---
Bench Press
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 1x1
90kg - 1x1
95kg - 1x1
60kg - 2x12
---
Barbell Curl
40kg - 2x8
30kg - 1x8

Tricep Pushdown
Setting 10 - 1x10
Setting 12 - 1x10
Setting 14 - 1x10
---

Haven't trained so early for ages. Lovely weather at 6am. Should do this more often, at least for the Squats to get them out of the way and stop each workout being an epic.

BossArky

Monday October 22nd: Melbourne

Deadlift
60kg - 1x5
90kg - 3x5 ... fine
---
Squat
60kg - 1x5
*belt*
85kg - 1x3
105kg - 1x2
115kg - 1x5
95kg - 2x10
---
Bench
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 1x1
92.5kg - 1x1
97.5kg - 1x1
100kg - 1x FAIL ...
---

Back in Melbourne for work. Not much food or sleep hence the bench mishap.

Deadlifts fine. Squats felt like hard work. Need food/sleep. Good to talk to coach.

BossArky

Thursday October 25th:

Deadlift
60kg - 1x5
80kg - 1x3
95kg - 3x5 ... fine
---
Squat
60kg - 1x5
*belt*
90kg - 1x3
107.5kg - 1x2
117.5kg - 1x5
97.5kg - 2x10

Face Pulls
Setting 6 - ~5x10
---
Bench (all paused reps)
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
85kg - 1x1
90kg - 1x1
60kg - 2x10 ... burning with the pause and slow reps
---
Chin Up (parallel grip)
bodyweight +5kg - 2x6
bodyweight - 1x6

Calf Raise
bodyweight +40kg - 2x20 ... calfs screaming by the last reps
---

So tired today, so happy to make it though the above. Need more sleep/food/recovery time for the coming cycle.

Will pause all bench for a while and see how that goes.

BossArky

Friday October 26th:

Cycle ~8km with BabyArky in the bike trailer.

BossArky

Sunday October 28th:

Bench Press (all paused)
20kg - 1x5
60kg - 1x5
72.5kg - 1x3
82.5kg - 1x1
87.5kg - 1x1
92.5kg - 1x1
62.5kg - 2x10

Face Pulls
Setting 7 - 5~x10
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DB Bench
30kg per arm - 3x6

One Arm DB Row
30kg per arm - 3x6 ... dead stop on ground
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Tricep Pushdown
Setting 10 - 1x10
Setting 12 - 1x10
Setting 14 - 1x10

Dips
bodyweight + 5kg - 2x12
bodyweight - 1x12
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Inverted Row
bodyweight - 3x5
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Some paused bench again.

BossArky

Monday October 29th: 6am-7:15am Squat & Deadlift

Squat
60kg - 1x5
*belt*
90kg - 1x3
110kg - 1x2
120kg - 1x5 ... felt hard but shouldn't have been... hmmm
100kg - 2x10

Face Pulls
Setting 6 - ~5x10
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Deadlift
60kg - 1x5
85kg - 1x3
100kg - 3x5
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Curls
Pulley Setting 5 - 1x10
Pulley Setting 6 - 1x10
20kg BB - 1x10
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Squats felt harder than they should have. I'll put that down to not warming up with my various physio bits and pieces, plus training at 6am Monday morning. Feeling destoryed now as I type this at 2pm. Squats and Deads on the same day are too much. May have to revert to my previous template of 1 day heavy, 1 day light for each of the big 3, spread over 2 training days.... instead of my currently heavy everything every day.