Return of the King

BossArky

Monday March 4th:

Cycle ~7.8km with BabyArky in the bike trailer

BossArky

Tuesday March 5th:

YTWL warm up
5kg per arm - 3 or 4x3 between bench sets

Bench
20kg - 1x5
60kg - 1x5
77.5kg - 1x3
85kg - 1x1
92.5kg - 1x1
97.5kg - 1x1
102.5kg - 1x1 ... easy
105kg - 1x1 ... equals pb - suprisingly not as hard as expected - getting stronger
107.5kg - FAIL ... wasn't going anywhere
87.5kg - 3x3 ... fine

Chin Ups (parallel grip)
bodyweight + 17.5kg - 3x5 ... pb!
---
DB Bench (incline)
25kg - 3x8

Face Pulls
Setting 6 - 3x10
---
BB Curls
30kg - 3x8 (or 10?)

Tricep Pushdown
Setting 11 - 1x10
Setting 13 - 1x10
Setting 15 - 1x10
---

I've gym benched 105kg twice in my life. Last night was one of those times.

Weighing in at 81kg on the dot. Bench is getting stronger. Happy.

Also hit a chin ups pb with bodyweight +17.5kg for 3x5. Good.

BossArky

Wednesday March 6th:

Squat
60kg - 1x5
*belt*
95kg - 1x3
115kg - 1x2
130kg - 1x5 ... hard but "ok"
110kg - 2x10 ... hard but "ok"

Calf Raise (seated frame contraption)
frame +25kg - 1x10
frame +35kg - 1x10
frame +45kg - 1x10
---

Pleased to get through those Squats. Was wondering how back would hold up. Looks like my hip flexor stretching and QL trigger point stuff is negating whatever pressure overly tight muscles used to put on nerves. Felt quite good actually. Feeling strong.

BossArky

Saturday March 9th:

Squat
60kg - 1x5
*belt*
95kg - 1x3
120kg - 1x2
132.5kg - 1x5 ... hard
112.5kg - 2x10 ... hard / nearly impossible
---
Hamstring Curl (lying)
40kg - 3x10

Calf Raise (standing frame contraption)
frame +45kg - 3x10
---

Squats were ok up until the two dropsets, which were agony. Each one felt like a 1RM.

The rest was easy assistance.

BossArky

Sunday March 10th:

YTWL warm up
6kg per arm - 5 or 6 sets
---
Bench off pins (one fist width of chest)
20kg - 1x5
60kg - 1x5
82.5kg - 1x3
92.5kg - 1x1
102.5kg - 1x1
105kg - 1x1
85kg - 2x3
---
Chin Ups (parallel grip)
bodyweight + 15kg - 3x5

DB Incline Press
20kg - 3x8
---
BB Curls
20kg - 1x8
30kg - 2x8
---

Easily managed the 105. It was slow though and I had to keep applying more power. I thought I'd run out before it got moving, but there seemed to be extra power which kept flowing. Nice.

Chins were ok again. Up to bodyweight +20kg probably after last heavy squats in a week or so.

Elbows have that end of cycle soreness from too much heavy squat and bench.

BossArky

Tuesday March 12th:

Squat ... suicide grip
60kg - 1x5
*belt*
100kg - 1x3
120kg - 1x2
135kg - 1x5 ... equals pb. Ok & easier than last sessions 132.5kg x5
115kg - 2x10 ... ok & easier than last sessions 112.5

Face Pulls
Setting 4 - 3x10
---
Calf Raise (standing frame contraption)
frame +25kg - 1x10
frame +45kg - 1x10
frame +65kg - 1x10

Hamstring Curl (lying)
40kg - 3x10

Deadlift Frame Thing
frame - 1x10
frame +60kg - 2x10
---

Wrists have been sore Squatting for the past few months. Tonight I changed to suicide grip (thumbs off). Wrist pain dissappeared and bar seemed to weigh 10kg less. I'm putting it down to a) less pain and b) the bar sitting a tiny bit lower on rear delts which puts me into a more mechanically favourable position to squat heavy. Or something.

Anyway... 135kg x5 equals my pb for a set of 5 from last cycle. Next session I'll go for 137.5kg x5, and perhaps extend the cycle to 140kg x5 now that my new grip is helping in the fight against gravity.

Feel weird right now. I know I've just done some heavy squatting and equalled my best every for a set of 5, at a few kg bodyweight less. My body should be in bits, but its not. Maybe this is what strong feels like.

Hanley

http://www.boards.ie/vbulletin/showthread.php?t=2056470943

BossArky

Cheers Hanley. I remember that post from before. It didn't mean much to me back then. Does now! Definetly helps.

BossArky

Thursday March 14th:

YTWL warm up
3kg per arm - 3 or 4x3 between bench sets

Bench
20kg - 1x5
60kg - 1x5
80kg - 1x3
87.5kg - 1x1
92.5kg - 1x1 ... just light one today
72.5kg - 2x3

Chin Ups (parallel grip)
bodyweight + 20kg - 3x5 ... pb!
---
DB Bench (incline)
25kg - 3x8
---
BB Curls
20kg - 2x8

Tricep Pushdown
Setting 11 - 1x10
Setting 13 - 1x10
Setting 15 - 1x10
---

Left eye a bit sore. Not sure if I somehow strained it with the pressure in my head from last Squat session... or if it is just mildly infected with a "sty". Anyway, I could feel the pressure in the eye socket so didn't go heavy on bench. Want to feel good for next Squat session so took it easy.

Chins Ups 3x5 with bodyweight +20kg extra is a pb. Been wanting to get that for a while, and finally got around to bothering. The last rep of the 3rd set was borderline (nose to bar?) but I'm claiming a 3x5.

Rushed through the rest in about 5 mins so half died during last tricep pushdown set and had to take a mini break half way through last set. Was in bed for a mid evening snooze before gym and still groggy in gym.

Good.

BossArky

Saturday March 16th:

Squat ... suicide grip
60kg - 1x5
*belt*
100kg - 1x3
120kg - 1x2
137.5kg - 1x5 ... pb. Hard enough but reckon I've got more in me
117.5kg - 2x10 ... pb. Hard enough but reckon I've got more in me

Face Pulls
Setting 5 - 3x10
---
Calf Raise (standing frame contraption)
frame +20kg - 1x10
frame +40kg - 1x10
frame +60kg - 1x10

Hamstring Curl (lying)
30kg - 3x10
---

Two squat pbs. Good. Didn't video it so hoping the depth was alright on the set of 5s. The sets of 10 felt fine (depth-wise).

Gonna try one more Squat session for this cycle and end it on 140kg x5 & 120kg 2x10. Will be pretty happy if I get those numbers.

BossArky

Tuesday March 19th:

Squat ... suicide grip
60kg - 1x5
*belt*
100kg - 1x3
120kg - 1x2
140kg - 1x5 ... pb. Hard. Too heavy, too high depthwise. Video to follow
120kg - failed on first rep :eek:. Supposed to be 2x10. Wrecked for the set on 140kg. Went too deep this time and fell through bottom
---
BB Curl
20kg - 1x20
---
Bench
20kg - 1x5
60kg - 1x5
75kg - 1x3
82.5kg - 1x2 ... elbows sore from past weeks heavy squat & bench
70kg - 2x3? ... something light

Pull Ups (ultra wide grip)
bodyweight - 3x5 ... these suck compared to my usual close parallel grip
---
DB Bench (incline)
20kg - 3x10
---
DB Curls
12.5kg - 3x8
---
Dips
bodyweight +5kg dumbbell between ankles - 3x8
---

Survived the 140kg x5 Squats, but really they were high. I kinda knew this whilst doing them. Video shows the same. Was wrecked after them and fell through the bottom of the first rep of the drop sets on 120kg. Just called it quits for Squats then. First time I've failed a gym squat in a long time. Had the safetys in place to catch it.

3 days between heavy squatting sessions was pushing it anyway. Hadn't recovered fully, but it was the only day I had to train so had to go for it. Didn't eat much that day either. Also I think messing around with the iphone trying to set it up somewhere to call breaks my focus. Videos coming later.

The rest of the session was blah... going through the motions with upper body stuff. Feeling generally smashed from that cycle.

On the positive side I'm happy to have reached the following, at bodyweight 81kg, between Jan to March:

• Benched 105kg for a equal gym 1RM
• Chins Ups bodyweight +20kg - 1x5
• Squat 140kg x5 slightly high, or 137.5kg x5 followed by 117.5kg 2x10.

Competition is on Apr 27th. I'll then a bit of a deload for the next week and then aim to ramp finish a mini Squat cycle on 140kg x5 again, this time at proper depth.

BossArky

BossArky wrote: »

Squat ... suicide grip
140kg - 1x5 ... pb. Hard. Too heavy, too high depthwise. Video to follow

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

BossArky

Sunday March 24th: deload

Squat 60kg - 3x5

and other stuff I cannot remember, as writing two weeks later. Got on a plane to Singapore for a week of work after that ^^.

BossArky

Thursday March 28th: Singapore hotel gym

Bench up to 90kg for 1 rep

Other stuff included

• Curls
• Shoulders
• Lat Pull Down
• Machine Row

Went on the Flo Rida in Sentosa that evening. Basically artifical surfing in an inch of jet powered water. More like snowboarding that surfing. Did 60 mins. Initially hard to balance but got the hang of it towards the end. Still bruised from a few falls on legs as I write this 1.5 weeks later.

BossArky

Tuesday April 2nd: Perth

Sumo Deadlift (ultra wide stance)
60kg - 2x5
70kg - 1x5
80kg - 1x5
90kg - 1x5
100kg - 3x5 ... lower left back aggravated & sore by the end :rolleyes:
---
YTWL warm up
3kg per arm - between bench sets

Bench
20kg - 1x5
60kg - 1x5
77.5kg - 1x3
85kg - 1x1
92.5kg - 1x1
97.5kg - 1x1
102.5kg - 1x1 ... easy peasy. My best rep at this weight ever.
82.5kg - 3x3
---
Squat
60kg - 1x5 ... gave up after one set as back to sore from Sumo Deadlift to continue :rolleyes:
---
Calf Raise (seated frame)
frame +20kg - 1x12
frame +30kg - 1x12
frame +35kg - 1x12
---
Chin Ups (parallel grip)
bodyweight - 3x10 ... got 'em all clean. Last rep on third tough.
---
DB Bench (incline)
25kg? - cannot remember
---
BB Curls
17.5kg? - cannot remember

Tricep Pushdown
Setting 12 - 3x8
---

Sumo Deadlift at 100kg for 3x5 was awkward but probably the most I've every done at that weight and ultra wide stance. Trying to build it in now so I can get some sort of deadlift practice ahead of competition on April 27th. Frustratingly my lower left back was killing me after the sumo (and still is 5 days later). I thought this was supposed to be easier on the back. Pissed off that this back injury for 19 months ago is still lingering. Also managed to cut the skins off myself with the bar knurling as I didn't use deadlifting socks.

The following day I was vomiting all over the place due to food poisoning. In the street I wanted to hunch over and retch, but back was so sore that I had to get down on my hands and knees with face about 2 inches from the floor. A busker gave me a bottle of water... someone else asked if I wanted an ambulance... I just got up and tried to nonchantly walk off after wiping the puke off my shoes and trousers. Not fun. Spent the next 2 days in bed rolling around in agony due to spinning head, spinning stomach, sore back and sore shins. Terrible.

Probably lost a few kgs too. Woe to my back and woe to my competition prep.

BossArky

Sunday April 7th:

Squat
60kg - 1x5
*belt*
80kg - 1x4 (should have been 3)
90kg - 1x2
100kg - 3x6 ... first time doing 3 sets of 6 for a long time. Back still sore, so harder than they should have been

Face Pulls
Setting 5 - 2x6
---
Bench off pins (one fist width of chest)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 1x1
95kg - 1x1 ... alright, kept it 10kg lighter than planned as wasn't feeling too strong
80kg - 2x3 ... close grip, thumb reach straight out from from smooth

Inverted Row
Bodyweight - 3x10
---
DB Bench (incline)
20kg - 3x10
---
One Arm DB Row
20kg - 3x6
---
BB Curl
20kg - 1x8
30kg - 2x8
---

The plan today was "do something before competition prep is total write-off". Got through the Squats. Bench was weak. Will use this as the "getting back into it". Back still sore.

BossArky

The weekend after Singapore (1 week ago) I went to Indonesia for a while and tried "waterball". Was pretty knackered after it. Hamstrings in bits for days afterwards. You soundtimes end up sprinting full pelt, kinda like a hamster on a wheel, once you get going, to avoid falling over.

Here's a random youtube video of what waterball actually is. This isn't me by the way... and I did it in a swimming pool.
Good fun.

https://www.youtube.com/watch?v=k7zoZp3at90

BossArky

Various things stopped me for updating this log in the past few weeks.

Was originally training for a powerlifting competition, but work/travel interrupted progress plus a niggly back was hampering progress.

I did three or so weights sessions (squats/bench/sumo deads, etc) but cannot remember the exact numbers.

Then my father had a heart attack so I'm back in Ireland for a while.

Found a crossfit gym in my hometown, which is new and well equipped. Trained there last Saturday.

Did a few cycles back in Perth too which I'll update below in a sec.

BossArky

Sunday April 7th:

Cycle ~8.5km with BabyArky in the bike trailer

BossArky

Saturday April 13th:

Cycle ~9.1km with BabyArky in the bike trailer

BossArky

Saturday April 20th:

Cycle ~8.7km with BabyArky in the bike trailer

BossArky

Saturday April 21st:

Cycle ~16.2km with BabyArky in the bike trailer

BossArky

Saturday April 27th: Crossfit gym in hometown

Squat
60kg - 1x5
80kg - 1x2
90kg - 1x5
70kg - 2x10
---
Bench
20kg - 1x5
60kg - 1x5
70kg - 1x3
80kg - 1x1
90kg - 1x3
70kg - 1x10
60kg - 1x10
---
Sumo Deadlift
60kg - 1x5
80kg - 3x5
---
Pull Up
bodyweight - 2 or 3 x8
---
Chin Up
bodyweight +10kg x6, x5
---
BB Curl
20kg - 1x10
30kg - 1x8
40kg - 1x3 ... dead after pull ups & chins
---
KB Press
8kg per arm - 1x10?
12kg per arm - 2x6?
---

Decent and well equipped gym.

kevpants

I nearly "liked" the post about your Dad. Tactful as always.

Hope he's recovering. Worst nightmare about moving to Aus is someone getting sick back home. We've considered going ourselves but that point always throws up a big stop sign.

BossArky

Cheers Kev. He's recovering now and has to take it easy for a while. Back in Oz now.

BossArky

Monday May 6th: Perth

Squat
60kg - 1x5
70kg - 1x5
*belt*
80kg - 1x5
60kg - 2x10
---
Pull Ups
bodyweight - 3x6
---
One Arm DB Row
20kg per arm - 3x8

YTWL - 3kg - 3 sets

Bench
20kg - 1x5
60kg - 1x5
70kg - 1x5
75kg - 1x5
60kg - 2x10
---
BB Curl
20kg - 2x10

Tricep Pushdown (Pulley)
Setting 6 - 1x10 ... very light
Setting 8 - 1x10 ... very light
---
Sit Ups (decline bench)
bodyweight - 1x10
bodyweight with 2.5kg overhead - 1x10

Military Press
20kg - 2x10
---

Did a lot of light stuff to get body back into gym. Need to come up with a plan. Maybe 531 again. Maybe my usual (the past 9 months)... but want a change for varieties sake. Will think about it in the next day or two.

Back tweaked again on lower left when squatting, so didn't bother with sumo deads as knew it would get aggravated further. Need to find a decent sports physio/chiro and see what is going on.... plus stretch a lot more. Annoying.

Also, want to gain some weight... but wary about heart health/bulking given the past update.

BossArky

Thursday May 9th:

Squat
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
60kg - 2x10 ... got to 3rd rep on 2nd set before having to stop with lower left back pain
---
Bench (paused on pins tiny bit off chest)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x3
85kg - 1x3
80kg - 1x3
---
Shoulder Press
15kg per arm - 1x10
17.5kg per arm - 1x8
20kg per arm - 1x6
12kg per arm - 1x10
10kg per arm - 1x10
---
Calfs?
Biceps?
Triceps?

Cannot remember the rest. Back start hurting during Squats.

BossArky

Went to physio on Monday May 13th. He reckons the following:
- disc injury
- 60% ROM bending backwards
- incredibley tight hamstrings

I explained how the pain keeps flaring up and then subsizes after 3 or 4 days. He has prescribed various stretches for hamstring and to restore ROM in lower back facet joins. Restoring ROM in the lower back will allow me to hold a "hollow" position which will be more beneficial when seated or standing. Apparently it looks like my back has a nice hollow... but this is just cos my glutes stick out and give the appearance of a hollow. My back is supposely way too straight and inflexible down there.

BossArky

Tuesday May 14th:

Face Pulls
setting 6 - 1x10
setting 8 - 1x10
---
Chin Ups
parallel grip - 3x5
palms to face - 3x5 ... a while later
---
Bench
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x3
85kg - 1x3
80kg - 1x3
---
Incline Bench
30kg per arm - 3x5

Leg Ext (1 at a time)
20kg? - 3x10
---
Shoulder Press
20kg per arm - 3x10

Ham Curl (1 at a time)
10kg - 3x10
---
Calfs (standing frame)
frame + 40kg - 2 or 3x15
---
Tricep Pushdown
Setting 10 - 1x10
Setting 11 - 1x10
Setting 12 - 1x10
---

No Squats or Deads. Concentrating on upper body with a bit of quads/hams/calfs to prevent wastage.

BossArky

Sunday May 19th:

Cycle ~8.8km with BabyArky in the bike trailer