Return of the King

BossArky · 28-11-2013 5:46am

Tuesday November 26th: Smolov JR Bench Day 3 of 12

Bench ... ALL PAUSED
20kg - 1x5
60kg - 1x5
80kg - 8x4 ... fine
*add slingshot*
85kg - 1x3
95kg - 1x3
105kg - 1x3 ... fine

Chin Ups
bodyweight - 3x6

Lat Pull Down
65kg - 1x8
70kg - 1x8
75kg - 1x8 ... just one setting off max stack. Form getting a bit sloppy

One Arm DB Row
30kg per arm - 3x8
---
Face Pulls
Setting 5 - 1x10 ... someone jumped in on this pulley before I got to sets 2 & 3. I left as was rushing to airport
---

Fine. Easier than expected on Bench day 3 of Smolov Jr.

BossArky · 02-12-2013 4:27am

Thursday November 28th:

Sumo Deadlift (with belt)
60kg - 1x6
85kg - 1x3
105kg - 1x2
117.5kg - 3x6 ... fine. Was slightly tired. Coach watched these
---
Squat
60kg - 1x5
75kg - 3x8 ... trying not to let heels budget off ground
---
Front Squat
57.5kg - 3x10 ... felt fine
---
Glute Ham Raise
bodyweight - 3x8
---

Back in Melbourne for another flying visit. Coach checked out my sumo deads. Said I was getting pulled slightly forward & should try to keep shins more vertical as it looked like I'm trying to turn it into slight conventional. On the whole he thought they weren't too bad though.

BossArky · 02-12-2013 4:30am

Friday November 29th: Smolov JR Bench Day 4 of 12

Bench
20kg - 1x5 ... PAUSED
60kg - 1x5 ... PAUSED
75kg - 1x3 ... PAUSED
85kg - 10x3 ... PAUSED first two sets, but due to screwed up markings I went back to TNG for last 8 sets.
*add slingshot*
90kg - 1x3
100kg - 1x3
107.5kg - 1x2f ... failed on second rep when going for 3. Was wrecked from the 10x3 beforehand.

Chin Ups
bodyweight - 3x6

Lat Pull Down (with scap retraction)
60kg - 3x8

One Arm DB Row
30kg per arm - 3x8
---
DB Curls
10kg per arm - 3x10
---

Got through day 4 of smolov jr ok. Started off on crappy bar in main gym which didn't have correct markings so was too wide. Changed to the heavy weights room and the rest of the sets were fine from 6-10.

Good.

chriity139 · 02-12-2013 8:50am

When you say added slingshot, What is this a resistance band ?

BossArky · 02-12-2013 9:08am

It's a bench training tool invented by Mark Bell. Google "Mark Bell slingshot" or check out howmuchyabench.net. It allows you to take ~110% of your max bench through a normal ROM/groove. It's not exactly a resistance band... more like a supportive tube top!

My paused competition 1 rep max is 100kg... but I've done 110kg with the slingshot. Could potentially do more, but don't have a spotter so playing it safe.

It'll help get the bar moving through the sticking point. Whatever you can do a paused triple in the slingshot will be around what you should be able to do for a paused 1 rep max in competition.

I try to do 3 additional slingshot sets at the end of every normal bench session for the sake of overload. It has gotten me used to lifting off heavier weights alone. Just need to be careful not too overuse it and make sure that you pause at the bottom to build some starting strength. Also have to be careful that you actually have enough gas left to get through the sticking points after a long normal bench session, ... 'cos if you don't get through the sticking point with the slingshot then you're going to have 110%+ of your bench coming down on top of you. Try to use a spotter & face savers/safety pins.

More info here:

The Sling Shot was invented by world class powerlifter Mark Bell (545 lb. raw Bench, 854 lb. equipped Bench) to help lifters bench more weight safely and without pain. The Sling Shot is easy to put on, easy to use and will help maintain correct form. It is suitable for lifters of all ages and strength levels. The Sling Shot is a supportive upper body device that allows you to handle more weight while bench pressing. The Sling Shot can assist in pushups and dips as well. The Sling Shot will allow you to handle about a 10% overload in the bench press while avoiding the pain that comes along with pushing your body to the limit. The Sling Shot can assist any athlete looking to increase upper body strength. The Sling Shot mimics natural muscle movement, by lengthening and shortening with the muscles thus giving support on the eccentric and concentric phase of a bench press. This effect can greatly reduce stress on the shoulders, elbows, and chest. The Original Sling Shot is a more aggressive model and best for lifters using medium to heavy weights (over 315lbs.). Sling Shot Size Sling Shot Size Weight (lbs) Medium Under 140 lbs Large 141-180 lbs XL 181-220 lbs 2XL 221-300 lbs 3XL Over 300 lbs *PLEASE NOTE THAT IF YOU ARE REALLY TALL (OVER 6'4") OR HAVE ESPECIALLY BIG FOREARMS, YOU NEED TO ORDER ONE SIZE LARGER!!!!! Remember, If you can't get it over your forearm, you can't wear it. If you are not sure what size you need, it's best to error on the side of too big.

chriity139 · 02-12-2013 11:08am

Really like the sound of that, very cool piece of equipment. Do you find it helps improve your bench much ?

BossArky · 03-12-2013 4:11am

Too early to tell. I've been using it about 2 months now. Made the error of not pausing the reps in last cycle which meant I could unrack and power through 100%+ on the midpoint of the ROM... but not get it started off chest in comp when going for 1 rep max. This cycle I'm pausing most reps.

BossArky · 03-12-2013 4:24am

Monday November 25th:

Sumo Deadlift (with belt)
60kg - 1x6
82.5kg - 3x6
---
Squat ... made videos of all these
60kg - 1x5
*belt*
90kg - 1x3
110kg - 1x2
117.5kg - 3x6 ... pb for 3x6. Video of 2nd and 3 sets follow. Easy
---
Front Squat
60kg - 3x10 ... easy
---
Ham Curl
40kg - 3x10
---
Calves (standing, frame)
80kg - 1x10
100kg - 1x10
120kg - 1x10
---

Happy enough to have gotten front squat from 20kg to 60kg by adding 2.5kg per session. Feels solid now.

Squats felt easy.

BossArky · 03-12-2013 6:46am

BossArky wrote: »

Monday November 25th:

Squat ... made videos of all these
117.5kg - 3x6 ... pb for 3x6. Video of 2nd and 3 sets follow. Easy

https://www.youtube.com/watch?v=ux1CsOIixVI

BossArky · 04-12-2013 4:21am

Tuesday December 3rd: Smolov JR Bench Day 5 of 12

Bench ... ALL PAUSED
20kg - 1x5
60kg - 1x5
75kg - 6x6 ... fine
*add slingshot*
90kg - 1x3
100kg - 1x3
105kg - 1x3 ... fine

Chin Ups
bodyweight - 3x6

Lat Pull Down
65kg - 3x8

One Arm DB Row
30kg per arm - 3x8
---
BB Curlz
42.5kg - 3x6 ... fine when wrists wrapped
---

Starting power off chest after pause feels good.

I bit the bullet and added 5kg (vs. 2.5kg) for the 2nd round of Smolov jnr. Was thinking I may add 2.5kg due to the spotterless dangers... but hey, you only live once :pac:

BossArky · 06-12-2013 3:45am

Thursday December 5th:

Sumo Deadlift (with belt)
60kg - 1x5
90kg - 1x3
110kg - 1x2
122.5kg - 3x5 ... pretty easy. Video to follow
---
Squat
60kg - 1x5
82.5kg - 3x5
---
Front Squat
62.5kg - 3x8 ... fine. Video to follow
---
45 Degree Back Raise
bodyweight - 1x8
bodyweight +20kg - 1x8
bodyweight +25kg - 1x8 ... video to follow
bodyweight +30kg - 1x8 ... video to follow
---

Today sees the cycle hit the 3x5 stage. Everything felt easy.

Haven't been tracking food or bodyweight in great detail the last week or so. Still eating a lot and think weight is on the way up. Will check in the next day or two.

BossArky · 06-12-2013 3:49am

BossArky wrote: »

Thursday December 5th:
Sumo Deadlift (with belt)
122.5kg - 3x5 ... pretty easy. Video to follow

https://www.youtube.com/watch?v=o0-WNNQY1uU

BossArky wrote:

Front Squat
62.5kg - 3x8 ... fine. Video to follow

https://www.youtube.com/watch?v=fuUIvYx9ZK4

BossArky wrote:

45 Degree Back Raise
bodyweight +25kg - 1x8 ... video to follow
bodyweight +30kg - 1x8 ... video to follow

https://www.youtube.com/watch?v=MHsDz8_IaQg

BossArky · 08-12-2013 4:40am

Friday December 6th: Smolov JR Bench Day 6 of 12

Bench ... ALL PAUSED
20kg - 1x5
60kg - 1x5
80kg - 7x5 ... fine. Video of last 2 sets to follow
*add slingshot*
90kg - 1x3 ... video to follow
100kg - 1x3 ... video to follow
105kg - 1x3 ... video to follow

Chin Ups
bodyweight - 3x6

Lat Pull Down
70kg - 3x8

One Arm DB Row (dead stop)
30kg per arm - 3x8
---
Calves (standing, frame)
70kg - 1x12
110kg - 1x12
130kg - 1x12
---

Bench was fine. Video'd the last 5 sets. Suprised to see the misalignment of my feet. This could be why I manage to lock out my left arm first before right when weight gets towards 1RM in competitions. Need to find a better way of setting up so that both feet are even. Particularly apparent in the sets where I videoed from directly behind.

Really enjoying training these days.

BossArky · 08-12-2013 4:41am

BossArky wrote: »

Friday December 6th: Smolov JR Bench Day 6 of 12

Bench ... ALL PAUSED
80kg - 7x5 ... fine. Video of last 2 sets to follow
*add slingshot*
90kg - 1x3 ... video to follow
100kg - 1x3 ... video to follow
105kg - 1x3 ... video to follow

Bench was fine. Video'd the last 5 sets. Suprised to see the misalignment of my feet. This could be why I manage to lock out my left arm first before right when weight gets towards 1RM in competitions. Need to find a better way of setting up so that both feet are even. Particularly apparent in the sets where I videoed from directly behind.

https://www.youtube.com/watch?v=1MgOU3VNDns

BossArky · 08-12-2013 4:53am

Saturday December 7th:

Cycle 13.9km with BabyArky in bike trailer. Last 5 km was a walk as back tire got a puncture.

BossArky · 10-12-2013 3:46am

Monday December 9th:

Sumo Deadlift (with belt)
60kg - 1x6
82.5kg - 3x6
---
Squat
60kg - 1x5
*belt*
90kg - 1x3
110kg - 1x2
122.5kg - 3x5 ... fine. Video of 3rd set to follow
---
Front Squat
65kg - 3x8
---
Ham Curl
40kg - 3x8
---
Calves (standing, frame) ... assuming all plates were 20s even though I know some were 25s
40kg - 1x12
80kg - 1x12
120kg - 1x12
---

Good.

BossArky · 10-12-2013 3:48am

BossArky wrote: »

Monday December 9th:

Squat
122.5kg - 3x5 ... fine. Video of 3rd set to follow

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

BossArky · 11-12-2013 3:37am

Tuesday December 10th: Smolov JR Bench Day 7 of 12

Bench ... ALL PAUSED
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 8x4 ... fine
*add slingshot*
90kg - 1x3
100kg - 1x3
105kg - 1x3

Chin Ups
bodyweight - 3x6

Lat Pull Down
75kg - 3x8

One Arm DB Row (dead stop)
25kg per arm - 3x8 ... used 25s as 30s were taken. Concentrated on stopping at both ends of ROM and trying to feel lats engage
---
Barbell Curl
40kg - 3x6
---

Good. Knackered afterwards due to the above and Squats the previous day.

BossArky · 13-12-2013 4:52am

Thursday December 12th:

Sumo Deadlift (with belt)
60kg - 1x5
90kg - 1x3
110kg - 1x2
127.5kg - 3x5 ... Fine. Video of sets 2 & 3 to follow
---
Squat ... all PAUSED at bottom
60kg - 1x5
82.5kg - 3x5
---
Front Squat
67.5kg - 3x8 ... fine
---
45 Degree Back Raise
bodyweight - 1x8
bodyweight +20kg - 1x8
bodyweight +25kg - 1x8
bodyweight +30kg - 1x8
bodyweight +35kg - 1x8
---
Calves (standing, frame) ... assuming all plates were 20s even though I know some were 25s
40kg - 1x12
80kg - 1x12
120kg - 1x12
---

127.5kg is the heaviest I've deadlift for 3x5 in 2+ years. Felt fine. Will throw up video later. That's 2.5kg above what my last deadlift cycle finished on. This cycle will finish 3x5s next week on 132.5kg, then doubles on 140kg.

BossArky · 13-12-2013 8:14am

BossArky wrote: »

Thursday December 12th:

Sumo Deadlift (with belt)
127.5kg - 3x5 ... Fine. Video of sets 2 & 3 to follow

127.5kg is the heaviest I've deadlift for 3x5 in 2+ years. Felt fine. Will throw up video later. That's 2.5kg above what my last deadlift cycle finished on. This cycle will finish 3x5s next week on 132.5kg, then doubles on 140kg.

Still uploading and processing on youtube so should be available below in a few minutes.

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

BossArky · 17-12-2013 3:17am

Friday December 13th: Smolov JR Bench Day 8 of 12

Bench ... touch & go, not paused
20kg - 1x5
60kg - 1x5
75kg - 1x3
90kg - 10x3 ... alrighty
*add slingshot*
95kg - 1x3
100kg - 1x3
105kg - 1x3

Chin Ups
bodyweight - 3x6

Lat Pull Down
60kg - 3x8

One Arm DB Row (dead stop)
20kg per arm - 3x8 ... Concentrated on stopping at both ends of ROM and trying to feel lats engage. Easier with 20kgs (light) vs 25s or 30s from previous sessions
---
Face Pulls
Setting 5 - 3x10
---

2/3s of the way through Smolov.Jr for Bench. Pretty confident that I'll now finish the whole thing without missing reps. 90kg 10x3 was alright. Never in danger of missing a rep. Did this session touch & go, vs paused though. Will pause the first three sessions of each round and touch and go the last. That should give me enough paused practice, but the safety of not stapling myself on the 10x3 sessions.

BossArky · 17-12-2013 3:31am

Monday December 16th:

Sumo Deadlift (with belt)
60kg - 1x5
85kg - 3x5
---
Squat
60kg - 1x5
*belt*
95kg - 1x3
115kg - 1x2
127.5kg - 3x5 ... fine. First set was hardest then rest were ok. Got videos of all 3 sets but accidently deleted them before exporting from iMovie. Depth was good.
---
Front Squat
70kg - 3x5 ... fine
---
Ham Curl
40kg - 3x8
---
Calves (standing, frame) ... assuming all plates were 20s even though I know some were 25s
40kg - 1x12
80kg - 1x12
120kg - 1x12
---

Took longer than usual between these Squat sets. Was feeling pretty jelly legged the past few days due to a number of 40 degree days back to back. Was at the Ashes cricket this morning for a few hours before Squatting. Sitting outside in the baking sun had me slightly hot and dehydrated so went home to bed before gym. Pity Australia didn't win the series outright whilst I was sat there. Powerlifting is more important than Cricket, hence I left to get my sets done.

BossArky · 17-12-2013 3:40am

Weighed myself yesterday morning (Monday Dec 16th) and was 85.2kg. Mission accomplished :pac: As a reminder I started out at the beginning of Nov trying to gain a few kg to get from 82 to 85kg by year end.

Weighed myself again this morning (Tuesday Dec 17th) and was 84.8kg. Probably pretty dehydrated due to the heat overnight. It's roasting. Will keep the weight gain going until end of year to finish this cycle strong.

BossArky · 18-12-2013 1:24am

Tuesday December 17th: Smolov JR Bench Day 9 of 12

Bench ... ALL PAUSED
20kg - 1x5
60kg - 1x5
77.5kg - 6x6 ... easy peasy
*add slingshot*
95kg - 1x3
100kg - 1x3
105kg - 1x3

Chin Ups
bodyweight - 3x6

Lat Pull Down
65kg - 3x8

One Arm DB Row
20kg per arm - 3x8 ... Going light & concentrated on lat contraction
---
Barbell Curl
40kg - 3x6
---

Day 9 of 12 for Smolov Jr. Easy. Not getting much DOMs from bench.

The front squats twice a week are keeping my mid to upper back in a permanent state of DOMs on an area the size of a tennis ball.

Bodyweight still on the climb, as planned. My wardrobe is reaching the limits of elasticity to house my increasing frame.

BossArky · 20-12-2013 3:12am

Thursday December 19th:

Sumo Deadlift (with belt)
60kg - 1x5
90kg - 1x3
120kg - 1x2
132.5kg - 3x5 ... Easy. Video of set 3 to follow
---
Squat
60kg - 1x5
85kg - 3x5
---
Front Squat
72.5kg - 3x5 ... fine
---
45 Degree Back Raise
bodyweight - 1x8
bodyweight +20kg - 1x8
bodyweight +30kg - 1x8
bodyweight +40kg - 1x8
---
Calves (standing, frame) ... assuming all plates were 20s even though I know some were 25s
40kg - 1x12
80kg - 1x12
120kg - 1x12
---

Deadlifts were shockingly easy considering it was the last 3x5s of this cycle. Happy how they have been building up nicely. Will finish cycle on 140kg 2x2 next week.

Took my father to the gym with me and spend a good while taking him through exercises and giving him ideas for his own training.

BossArky · 20-12-2013 3:12am

BossArky wrote: »

Thursday December 19th:

Sumo Deadlift (with belt)
132.5kg - 3x5 ... Easy. Video of set 3 to follow

Deadlifts were shockingly easy considering it was the last 3x5s of this cycle. Happy how they have been building up nicely. Will finish cycle on 140kg 2x2 next week.

https://www.youtube.com/watch?v=P3HkTAeZYCg

BossArky · 22-12-2013 7:17am

Friday December 20th: Smolov JR Bench Day 10 of 12

Bench ... ALL PAUSED
20kg - 1x5
60kg - 1x5
82.5kg - 7x5 ... easy
*add slingshot*
95kg - 1x3
100kg - 1x3
105kg - 1x3 ... easy & video to follow

Chin Ups
bodyweight - 3x6

Lat Pull Down
70kg - 3x8

One Arm DB Row
20kg per arm - 3x8 ... light
---

Bench day 10 of 12. Still easy. Was with my mother in gym showing her stuff which was fun.

BossArky · 22-12-2013 7:22am

BossArky wrote: »

Friday December 20th: Smolov JR Bench Day 10 of 12

Bench ... ALL PAUSED
*add slingshot*
105kg - 1x3 ... easy & video to follow

Bench day 10 of 12. Still easy

Noticed afterwards that feet are still uneven.

https://www.youtube.com/watch?v=uCHHwe29acQ

BossArky · 22-12-2013 7:24am

Saturday December 21st:

Cycle 16.8km with BabyArky in bike trailer.

BossArky · 22-12-2013 7:26am

Sunday December 22st:

Cycle 14km with BabyArky in bike trailer.

Return of the King

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