Return of the King

BossArky

Wednesday May 30th: Smolov Jr. Cycle 4 - Bench Day 12 of 12

Bench
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 10x3 ... big PR there. Got the first 8x3 fine and then 2x2 on last two sets.

BB Row
50kg - 3x5

Barbell Curl
20kg - 7x5 & 1x10
---

Awesome. Got 28 of the 30 reps on the 100kg bench 10x3.

First 6 sets were fine. Next two were a struggle on 3rd reps (kind died off chest, then kicked in again and managed to complete ugly reps). Last two sets I died on third rep completely and needed spotter to take it.

Probably did more sets on 100kg in that one session than ever before in my powerlifting career. Still weighing a svelty 84kg after gym.

Eblows pretty sore throughout. Thought I may have to call a halt to the session, but pushed on.

BossArky

Saturday May 31st: Deadlift - New Cycle

Sumo Deadlift (with belt)
60kg - 1x5
100kg - 1x3
120kg - 3x6 ... fast & easy
---
Squat
60kg - 1x5
*belt*
80kg - 3x6 ... last set paused
---
Front Squat
60kg - 3x10

Glute Ham Raise
3x10
---

First day of new cycle. It'll be a short one of 7 weeks. Aim is to peak with the following numbers before comp in mid July:

Squat 140kg - 3x5, 147.5kg - 2x2 (2.5kg up on last cycle)
Bench 102.5kg - 10x3 (2.5kg up on last cycle)
Deadlift 152.5kg - 3x5, 160kg - 2x2 (5kg up on last cycle)

Cycle will be made up of three weeks of 3x6, then three weeks of 3x5... then 2x2 (on Squats and Deads). Bench will follow the Smolov Jr Bench template for a 5th cycle.

Should be manageable if I put on a couple of kg bodyweight. My current training weight of slightly under 84kg is too light a training weight if I'm competing in 83kgs. Need to get up to 85 or 86kg ideally. Will do it in a controlled manner as don't wannt go crazy and get fat.

Sumo Deads moved fast. Really liking these. Pretty sure I can pull a big sumo dead at some stage in the future.

Front Squats were good. Wided hands on bar which took a lot of stress off wrists. Kinda tweaked something around lats doing that though. Seemed to allow me to get more upright and bar closer to throat.

GHRs were supposed to be easy 3x10s. Accidently set it up on a pretty difficult setting, did 1 set and then couldn't be bothered changing it for last couple of sets.

All going well I'm hoping to hit the following numbers in mid July comp:
- Squat 160kg
- Bench 105kg
- Deadlift 182.5kg

The training numbers are suggesting that I should be able to put 10kg on my Deadlift between the April comp and the upcoming July one. That would be particularly pleasing, as avid readers of my log will have noted that my best ever conventional Deadlift was 180kg back in June 2010. It's time to go after that Deadlift PR with my sexy sumo.

BossArky

Monday June 2nd:

Swim 200m ... alternating bs / fc 8x25m

BossArky

Tuesday June 3rd: Squat

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 3x6
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 3x6 ... harder than it should have been. Always the case when restarting cycle after working hard and smashing body last time around
---
Front Squat
65kg - 3x10

Stiff Leg Deads
60kg - 3x10
---
Leg Extension (single leg at a time)
frame - 1x10 per leg
+5kg - 1x10 per leg
+10kg - 1x10 per leg
---

Squats felt rough. Not really recovered from peak of last cycle. Tired, drained, knackered, wrecked, in bits, etc.

Gym got some new machines. Tried out leg ext tonight on some light weight.

BossArky

Wednesday June 4th: Smolov Jr. Cycle 5 - Bench Day 1 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 6x6 ... easy focusing on strict setup. Hmmm. Weight easy but setup still off

BB Row
65kg - 3x10 ... close grip

One Arm DB Row
32.5kg per arm - 3x10
---
Floor Press
20kg - 1x5
60kg - 1x5
70kg - 3x5

Lat Pulldown
plate 5 - 1x10
plate 7 - 1x10
plate 9 - 1x10

Face Pulls
plate 3 - 3x10
---

Kicked off 5th Smolov Jr. Bench cycle. 80kg feels like a warm up these days.

Utilized more of the gym's new equipment to do the Lat Pulldowns and Face Pulls. Face Pulls felt great after so long!

Added Floor Press as Bench assistance. Was gonna do slingshot bench, but thought I'd try something new instead. Floor Press seems to aggravate elbows/shoulders. May be too hard on the joints. Will see how it goes and possibly revert to high rep DBs for assistance as get a good stretch out of those and they don't hurt!

BossArky

Friday June 6th: Deadlift

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 1x3
115kg - 1x2
130kg - 3x6 ... alright but feet slipping slightly on platform.
---
Squat
60kg - 1x6
*belt*
90kg - 3x6 ... mostly paused. Easy
---
Front Squat
70kg - 3x10 ... felt easy. Probably a PR

Glute Ham Raise
3x6
---
Ham Curl (lying)
frame - 1x a few to get feel of new equipment
frame +15kg - 1x10
frame +30kg - 1x10
frame +45kg - 1x10 ... squeeze & burn! :pac:
---

Was deadlifting in with the worlds slowest powerlifter - one of my newer training buddies. Lol. I had all my deadlift worksets, squats and front squats almost done by the time he'd got through his deadlifts.

Deads were fine. A bit slippy underfoot, so will try and do heavy deads on rubber platform next time.

Squats - I turned them into pause squats for the sake of it. Easy

Front Squats - probably a PR. Widening grip really seems to make the lift easier for me and allows the bar to sit closer to throat and thus centre of gravirty.

Took it easy on the GHR. Probably overdid it last week.

The new lying Ham Curl machine is pretty cool. I like it. Got a good bodybuiler-esque squeeze & burn.

BossArky

Saturday June 7th: Smolov Jr. Cycle 5 - Bench Day 2 of 12

Bench (all paused)
20kg - 1x6
60kg - 1x5
75kg - 1x3
85kg - 7x5 ... easy
*add slingshot*
100kg - 1x3
110kg - 1x3
112.5kg - 1x1 ... heaviest I've gone in slingshot. Was easy.

Barbell Curls
20kg - 3x10 ... actually did these before bench all in one go to pump up guns and hopefully vanquish tendonitis.

BB Row
70kg - 3x10 ... wide grip - ring finger on rings

One Arm DB Row
32.5kg per arm - 3x10

Face Pulls
plate 3 - 3x10
---
Incline DB Bench (30 degrees)
25kg per arm - 3x10 ... failed on 9th or 10th rep of third set

Lat Pulldown
plate 9 - 3x10 ... light. Each plate is 10lbs apparently
---

A lot of benching & a lot of assistancing (new word (TM)).

Brought back in the slingshot assitance because it feels badass. Gonna gradually work the weight up on the final rep and see if I can get close to 120kg. That should do wonders for the confidence. Could have doubled the 112.5kg at least, but will leave that for another day. Not sure if I'll alternate floor press and slingshot or just drop floor press altogether. Will see how I feel.

BossArky

Sunday June 8th:

Cycle 8.6km

COH

BossArky wrote: »

Was deadlifting in with the worlds slowest powerlifter

That title is mine.. I challenge anyone to drag out a deadlift session longer than me

BossArky

Monday June 9th: Squat

Sumo Deadlift (with belt)
60kg - 1x6
90kg - 3x6 ... all double overhand for a change. Felt simple
---
Squat
60kg - 1x6
*belt*
100kg - 1x3
120kg - 3x6 ... again harder than it should have been. Probably should have done another warm up set. Was rushing.
---
Front Squat
75kg - 3x8 ... pretty happy with that. Powered through them

Stiff Leg Deads
70kg - 3x8 ... increased weight. Felt easy
---

I've been telling myself I need to eat more, but I don't get around to it. Writing this log entry the day after the above^^ and finally relented and bought a 3 litre of full fat milk. Bring on the gains.

BossArky

Tuesday June 10th: Smolov Jr. Cycle 5 - Bench Day 3 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 8x4 ... alrighty

BB Row
70kg - 3x5 ... close grip

One Arm DB Row
32.5kg per arm - 3x8
---
DB Bench
25kg - 3x10

Lat Pulldown
plate 9 - 3x10
---

Trained later than usual. Also moved Bench forward a day to Tuesday night so I can get back onto a Mon/Tues/Thurs/Fri routine and thus has the weekends off vs Mon/Wed/Fri/Sat.

Powered through bench. Rushed the assistance at the end.

BossArky

Thursday June 12th: Deadlift

Sumo Deadlift (with belt)
60kg - 1x6
100kg - 1x3
125kg - 1x2
140kg - 3x6 ... PR for 3x6. Handy enough
---
Squat
60kg - 1x6
*belt*
90kg - 3x6 ... weird really close stance
---
Front Squat
80kg - 3x6 ... last set was the best

Glute Ham Raise
3x6
---
Ham Curl (lying)
frame +20kg - 1x10
frame +40kg - 1x10
frame +60kg - 1x10
---

Deadlifts felt pretty easy to be honest. That is a 3x6 PR.

Didn't have any tracksuit bottoms, so did them in shorts. Deadlift socks are useless at protecting legs with my sumo stance. Seem to manage to shave the inside of upper shins/knees.

BossArky

Friday June 13th: Smolov Jr. Cycle 5 - Bench Day 4 of 12

Bench
20kg - 1x6
60kg - 1x5
80kg - 1x3
87.5kg - 1x1
95kg - 10x3 ... didn't bother with spotter i.e. easy
*add slingshot*
102.5kg - 1x3
112.5kg - 1x3
115kg - 1x1 ... handy enough.

BB Row
50kg - 3x5

Barbell Curls
20kg - 3x10

One Arm DB Row
32.5kg per arm - 3x6

Face Pulls
plate 3 - 3x10
---

Bench worksets were easy.

Slinghsot Bench - should have 120kg in me based upon the ease with which 115kg went up. Confidence++.

BossArky

Sunday June 15th:

Swim 200m ... alternating bs / fc 8x25m

BossArky

Monday June 16th: Squat

Sumo Deadlift (with belt)
60kg - 1x6
95kg - 3x6 ... all double overhand. nice & even. Forearms++
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
127.5kg - 3x6 ... pb for 3x6
---
Front Squat
60kg - 3x6 ... light stuff

Stiff Leg Deads
60kg - 3x6 ... light stuff
---

Wow... those 3x6 Squats at 127.5kg felt like an absolute max. Nearly racked it mid first set. Dug in and go through it. Blaming it on the world cup. The matches here are on midnight, 3am and 6am... which isn't conductive to a good nights sleep. I love watching the matches & training hard.... something is gonna have to give in the coming month as the World Cup lasts up until the last week of this training cycle before next comp :pac:

Training buddy recommended a soft drink after first set. Had a sprite.... and got through all three sets. Gonna hit the milk bottle hard and get some good sleep in the coming weeks. Looking forward to smashing 140kg 3x5 in a few weeks.

BossArky

Wednesday June 18th: Smolov Jr. Cycle 5 - Bench Day 5 of 12

Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
85kg - 6x6 ... easy
*add slingshot*
102.5kg - 1x3
112.5kg - 1x3
115kg - 1x1 ... fine.

BB Row
50kg - 3x10

Barbell Curls
20kg - 3x10

One Arm DB Row
35kg per arm - 3x6 ... heaviest I've went on these for ages. Fine
---
DB Bench (15 deg incline i.e. very slight)
25kg per arm - 3x10

Lat Pulldown
plate 10 - 2x10 ... didn't get a chance to do 3rd set as a couple of bros were on it

Face Pulls
plate 4 - 3x10
---

Good benching. Heavy DB Rows didn't feel heavy.

BossArky

Friday June 20th: Deadlift

Sumo Deadlift (with belt)
60kg - 1x6
100kg - 1x3
130kg - 1x2
145kg - 3x5 ... felt rough/stiff
---
Squat
60kg - 1x6
*belt*
90kg - 3x5
---
Front Squat
60kg - 3x5

Glute Ham Raise
3x8
---

Getting through it on my bday.

BossArky

Saturday June 21st: Smolov Jr. Cycle 5 - Bench Day 6 of 12

Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 7x5 ... fine
*add slingshot*
105kg - 1x3
115kg - 1x3 ... felt tough
117.5kg - 1x1 ... easy. Like a rocket

BB Row
50kg - 3x10

Barbell Curls
20kg - 3x10

One Arm DB Row
35kg per arm - 3x5
---
DB Bench
25kg per arm - 3x10

Lat Pulldown
plate 10 - 3x10

Face Pulls
plate 4 - 3x10
---

Good benching. Fun slingshot after worksets. 117.5kg was satisfying.

BossArky

Monday June 23rd: Squat

Sumo Deadlift (with belt)
60kg - 1x5
80kg - 3x5 ... kept these 15/20kg lighter than usual to save energy for squats
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
122.5kg - 1x1
132.5kg - 3x5 ... sets got better as they went on. Bit of grunting
---
Front Squat
60kg - 3x5 ... light stuff. Wided stance on last 2 sets and felt better

Ham Curl
frame + 40kg - 3x10 ... pretty light
---

Squats going up. Tough enough, but got more in the tank. Easier than last week as had a decent amount of food a couple of hours beforehand. Next week 137.5kg, then 140kg 3x5 to end on a PR, before doubles on 147.5kg on the last day.

BossArky

Wednesday June 25th: Smolov Jr. Cycle 5 - Bench Day 7 of 12

Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
95kg - 8x4 ... alright, but elbows/shoulders sore
*add slingshot*
105kg - 1x3
115kg - 1x3 ... failed on third

BB Row
50kg - 3x5

Barbell Curls
20kg - 3x10

One Arm DB Row
20kg per arm - 3x10 ... light stuff
---
DB Bench (15 deg incline i.e. very slight)
20kg per arm - 3x10

Lat Pulldown
plate 10 - 3x10

Face Pulls
plate 4 - 3x10
---

Bench weight was fine, but elbows/shoulders killing me. Just getting through it.

Was too worn out after worksets to successfully repeat slingshot antics of 117.5kg from last week. Didn't bother going for that single tonight after failing 3rd rep on 115kg.

Feeling good otherwise.

BossArky

Friday June 27th: Deadlift

Sumo Deadlift (with belt)
60kg - 1x6
100kg - 1x3
125kg - 1x2
140kg - 1x1
150kg - 3x5 ... felt slow, got pulled forward. Video of all 3 sets to follow
---
Squat
60kg - 1x6
*belt*
90kg - 3x5
---
Front Squat
60kg - 3x5

Glute Ham Raise
3x8
---

Heaviest ever sumo deads for 3x5 at 150kg. Just 2.5kg to go up next week (152.5kg 3x5) before 160kg 2x2 the week before comp.

BossArky

BossArky wrote: »

Friday June 27th: Deadlift

Sumo Deadlift (with belt)
150kg - 3x5 ... felt slow, got pulled forward. Video of all 3 sets to follow

Heaviest ever sumo deads for 3x5 at 150kg.

https://www.youtube.com/watch?v=PTD3IyV2ixU

BossArky

Saturday June 28st: Smolov Jr. Cycle 5 - Bench Day 8 of 12

Bench
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 10x3 ... PR for 10x3. Video of 10th set to come. All sets felt good and moved fast enough

Seated Cable Row
plate 10 - 3x10 ... not too keen on this

Lat Pulldown
plate 10 - 3x10

Face Pulls
plate 4 - 3x10

DB Bench
20kg per arm - 3x10 ... light stuff

Cable Curls (straight bar)
plate 4 - 3x10
---

100kg 10x3 is a good solid PR today. You may remember that I attempted 100kg 10x3 a month ago and got 28 of the 30 reps. Today I powered through every set. Spotter reckoned I could have got a 4th or 5th rep on most sets. Judge for yourself when you see the video.

Interestingly enough another guy in the gym was in the midst of Smolov Jr also. He was on 102.5kg 10x3 at the end of the 2nd of 3 mini waves. He had based his cycle off a recent comp 1RM of 117.5kg. It kinda opened up my eyes to how far my bench has come in the past 6 months or so. When I started back in Nov/Dec I based mine off 100kg. 5 cycles later, of adding 2.5kg per cycle, I guess I must be up around an estimated max of 110kg+. Pretty hopeful of getting 105kg paused in upcoming comp and maybe 107.5kg if things go well.

Bodyweight 85kg. Full fat milk helping me to gain a couple of kgs in the last month.

BossArky

BossArky wrote: »

Saturday June 28st: Smolov Jr. Cycle 5 - Bench Day 8 of 12

Bench
100kg - 10x3 ... PR for 10x3. Video of 10th set to come. All sets felt good and moved fast enough
---

100kg 10x3 is a good solid PR today. You may remember that I attempted 100kg 10x3 a month ago and got 28 of the 30 reps. Today I powered through every set. Spotter reckoned I could have got a 4th or 5th rep on most sets. Judge for yourself when you see the video.

Interestingly enough another guy in the gym was in the midst of Smolov Jr also. He was on 102.5kg 10x3 at the end of the 2nd of 3 mini waves. He had based his cycle off a recent comp 1RM of 117.5kg. It kinda opened up my eyes to how far my bench has come in the past 6 months or so. When I started back in Nov/Dec I based mine off 100kg. 5 cycles later, of adding 2.5kg per cycle, I guess I must be up around an estimated max of 110kg+. Pretty hopeful of getting 105kg paused in upcoming comp and maybe 107.5kg if things go well.

Bodyweight 85kg. Full fat milk helping me to gain a couple of kgs in the last month.

https://www.youtube.com/watch?v=-W1NBWGFgYc

BossArky

Monday June 30th: Squat

Sumo Deadlift (with belt)
60kg - 1x5
80kg - 3x5
---
Squat
60kg - 1x6
*belt*
90kg - 1x3
110kg - 1x2
125kg - 1x1
137.5kg - 3x5 ... good! Video to follow of all 3 sets.
---
Front Squat
60kg - 3x5

Ham Curl
frame + 50kg - 3x10
---

Best Squats I've ever done perhaps. Even better than last month on the same sets/weights. Confident of hitting 140kg 3x5 next week now. Widened stance slightly & felt like I gained an extra couple of gears. Happy with depth too.

Funny thing about my Squats, each of them looks slow and grinding... but the 1st in the set is the same as the 5th. They don't get slower... they all look identical.

BossArky

BossArky wrote: »

Monday June 30th: Squat

Squat
137.5kg - 3x5 ... good! Video to follow of all 3 sets.
---

Best Squats I've ever done perhaps. Even better than last month on the same sets/weights. Confident of hitting 140kg 3x5 next week now. Widened stance slightly & felt like I gained an extra couple of gears. Happy with depth too.

Funny thing about my Squats, each of them looks slow and grinding... but the 1st in the set is the same as the 5th. They don't get slower... they all look identical.

https://www.youtube.com/watch?v=vWeQ2-iyYJQ

BossArky

Wednesday July 2nd: Smolov Jr. Cycle 5 - Bench Day 9 of 12

Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
87.5kg - 6x6 ... easy

Pull Up
2x6 ... elbows sore so didn't do third set. Wanted to save elbows for the bench

Lat Pulldown
plate 10 - 4x10
---
DB Bench (15 deg incline i.e. very slight)
25kg per arm - 3x10

One Arm DB Row
20kg per arm - 3x10 ... light stuff
---
Barbell Curls
20kg - 3x10
---

Bench was easy. Felt like warm ups. All paused. Elbows struggling after Squats on Monday though.

BossArky

Friday July 4th: Deadlift

Sumo Deadlift (with belt)
70kg - 1x6
110kg - 1x3
135kg - 1x2
152.5kg - 3x5 ... heaviest ever sumo 3x5. Tough enough. 1st & 3rd set best. 2nd set felt horrible. Got that feeling of food being squeezed back up. Video of all 3 sets to follow
---
Squat
60kg - 1x6
*belt*
90kg - 3x5
---
Front Squat
60kg - 3x5

Glute Ham Raise
3x8
---

Sumo Deadlift is now just 3.5kg under my all time heaviest Convo Deadlift of 156kg 3x5.

BossArky

BossArky wrote: »

Friday July 4th: Deadlift

Sumo Deadlift (with belt)
152.5kg - 3x5 ... heaviest ever sumo 3x5. Tough enough. 1st & 3rd set best. 2nd set felt horrible. Got that feeling of food being squeezed back up. Video of all 3 sets to follow
---

Sumo Deadlift is now just 3.5kg under my all time heaviest Convo Deadlift of 156kg 3x5.

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

BossArky

Saturday July 5th: Smolov Jr. Cycle 5 - Bench Day 10 of 12

Bench (all paused)
20kg - 1x6
60kg - 1x5
80kg - 1x3
92.5kg - 7x5 ... easy. Video of 7th set to follow.
*add slingshot*
105kg - 1x3
115kg - 1x3
120kg - 1x1 ... handy enough. Didn't die or anything. Could really feel where slingshot ran out and I/tri's had to kick in. The video looks like two different clips edited together when you see the change in speed. Lol.

Lat Pulldown
plate 10 - 3x10

Barbell Curl
20kg - 3x10
---
Face Pulls
setting 3 - 3x10

DB Bench
25kg per arm - 3x10 ... nice bit of bodybuilding post heavy stuff on bench
---

Achievement unlocked: 120kg Slingshot Bench. #YOLO