Return of the King

BossArky

Thursday October 10th: Squat - Smolov Cycle 2 Day 10 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x3
110kg - 1x2
122.5kg - 5x7 ... Good. Video'd all of them
---
Sumo Deadlift
70kg - 1x5
120kg - 1x3
140kg - 3x3
*belt*
*off two inch blocks*
160kg - 1x3
172.5kg - 1x3
---

Good Squats: 122.5 - 5x7
- One set was a PR for 7 reps
- Five sets was 4.2+ tonnes :pac:

Sumo Deadlifts were fine. Just a bit knackered after Squats.

Sumo Deads off blocks were ok. 172.5kg x3 is the most I've pulled off blocks (2.5kg up on 2 weeks ago). Got pulled out of shape on maybe the final rep and could feel the lower back taking it. Tut tut.

BossArky

BossArky wrote: »

Thursday October 10th: Squat - Smolov Cycle 2 Day 10 of 12

Squat
122.5kg - 5x7 ... Good. Video'd all of them
---

Good Squats: 122.5 - 5x7
- One set was a PR for 7 reps
- Five sets was 4.2+ tonnes :pac:

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

BossArky

Friday October 10th: Smolov Jr. Cycle 7 - Bench Day 10 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 7x5 ... fine
*slingshot*
100kg - 1x3
110kg - 1x3 ... fine & solid
117.5kg - 1x1 ... and confidence restored

Barbell Curl
20kg - 3x10

Lat Pulldown
plate 10 - 3x5

One Arm DB Row
22.5kg per arm - 3x5
---
DB Bench
22.5kg per arm - 3x10

Face Pulls (with scap retraction: 2 handles set 1, rope for sets 2 & 3)
plate 1 - 1x20
plate 2 - 2x20
---

Bench worksets were handy enough.

Slingshot was to restore my confidence in 117.5kg, given that I failed it about a week and a half ago when out of groove. Confidence restored.

#gainz (tm)

BossArky

Monday October 13th: Squat - Smolov Cycle 2 Day 11 of 12

Squat
60kg - 1x5
*belt*
90kg - 1x3
110kg - 1x2
130kg - 7x5 ... Alright. Happy enough. Felt fine. Video'd all of them
---

Good Squatting. Pretty happy to get 35 reps at 130kg.

BossArky

BossArky wrote: »

Monday October 13th: Squat - Smolov Cycle 2 Day 11 of 12

Squat
130kg - 7x5 ... Alright. Happy enough. Felt fine. Video'd all of them
---

Good Squatting. Pretty happy to get 35 reps at 130kg.

https://www.youtube.com/watch?v=Lh6WEh6ylzQ

BossArky

Tuesday October 14th: Smolov Jr. Cycle 7 - Bench Day 11 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 8x4 ... alrighty, no spot

Barbell Curl
20kg - 3x10

Lat Pulldown
plate 10 - 3x5

One Arm DB Row (incline)
22.5kg per arm - 3x5
---
DB Bench
20kg per arm - 3x10

Face Pulls (with scap retraction, 2 handles)
plate 1 - 3x20
---

Got through the bench work sets fine with no spot. Felt a bit drained after the heavy Squats the night before. Getting through them fatigued bodes well for when I compete in 1.5 weeks after a deload.

Loaded up the bar for planned slingshot attempts of 102.5/112.5/120... but looked at 102.5kg and decided to quit whilst I was ahead and took the weights off again. Nothing to prove slingshot wise this close to competition.

Bodyweight is fine - hoevering between 83-85 depending on scales/clothes. Kinda starting to eat up again now so I'm not too light.

BossArky

Thursday October 16th: Squat - Smolov Cycle 2 Day 12 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
85kg - 1x3
105kg - 1x2
120kg - 1x1
135kg - 10x3 ... FUUUUAAARRRRRRKKKKKKKK :eek:
---

Jesus those Squats felt terrible. First one felt heavy... and so did every single rep of the 10 sets. Felt really tight and rushed the warm up due to starting late. Started Squatting late at 8:30pm when gym was almost empty, so zero atmosphere or spotters. Finished 2.5 hours later at 11pm.

Got through them with the sound system cranking and my buddies Kurt Cobain and James Hetfield ear spotting. Video's the first two sets, then ditched the videos as just needed to concentrate on getting through the rest.

Should be fine after a week long deload :pac: Will do a lot of stretching and rolling over the next while too.

BossArky

BossArky wrote: »

Thursday October 16th: Squat - Smolov Cycle 2 Day 12 of 12

Squat
135kg - 10x3 ... FUUUUAAARRRRRRKKKKKKKK :eek:
---

Jesus those Squats felt terrible. First one felt heavy... and so did every single rep of the 10 sets. Felt really tight and rushed the warm up due to starting late. Started Squatting late at 8:30pm when gym was almost empty, so zero atmosphere or spotters. Finished 2.5 hours later at 11pm.

Got through them with the sound system cranking and my buddies Kurt Cobain and James Hetfield ear spotting. Video's the first two sets, then ditched the videos as just needed to concentrate on getting through the rest.

Should be fine after a week long deload :pac: Will do a lot of stretching and rolling over the next while too.

https://www.youtube.com/watch?v=rhu5kUqgJKE

BossArky

Friday October 17th: Smolov Jr. Cycle 7 - Bench Day 12 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 10x3 ... solid. PR for paused reps at that weight.

Barbell Curl
20kg - 4x5

Lat Pulldown
plate 10 - 3x5

One Arm DB Row
20kg per arm - 3x5
---
DB Bench
20kg per arm - 3x10

Face Pulls (with scap retraction, 2 handles)
plate 1 - 3x20
---

Bench was pretty solid. 100kg 10x3 is a PR for paused reps at that weight.

I peaked at 102.5kg 10x3 prior to last comp, but that was when I was doing the 10x3s touch and go. Paused feels much better.

Will go 100/105/110 on bench in comp.

BossArky

BossArky wrote: »

Friday October 17th: Smolov Jr. Cycle 7 - Bench Day 12 of 12

Bench (all paused)
100kg - 10x3 ... solid. PR for paused reps at that weight.
---

Bench was pretty solid. 100kg 10x3 is a PR for paused reps at that weight.

I peaked at 102.5kg 10x3 prior to last comp, but that was when I was doing the 10x3s touch and go. Paused feels much better.

Will go 100/105/110 on bench in comp.

https://www.youtube.com/watch?v=Vp9oufHuqzI

Hanley

So many colours!! AWESOME!

BossArky

Monday October 20th: Deload session 1 of 2

Bench
20kg - 1x5
60kg - 3x5

Squat
60kg - 3x5
---
Ham Curl (lying)
40kg - 3x10

Lat Pulldown
setting 8 - 3x8
---
Face Pulls
plate 2 - 3x20
---

Good to do something and get the blood pumping. Felt better afterwards (vs. tired/tight beforehand).

Got a 120kg gym buddy lined up to pummel me on Wednesday night. He is studying remedial massage and others have found him good.... so hopefully can loosen me out ahead of competition on Saturday.

Thinking about something like the following for my attempts. Want to go for 2.5kg PRs on all lifts on 3rd attempts. That'll be on sumo dead (PR from 6 months ago 172.5kg), not convo (old PR 180kg).

Possible attempts:
Squat 140/150/157.5
Bench 100/105/110
Sumo Dead 160/170/175

May take the opener on both Squat and Sumo Dead down 2.5kg depending on how I feel. I want to make sure that openers are very easy and I'm not wasting energy that would be better saved for 2nd and 3rd attempts.

Made a total hash of last competition 3 months ago, just getting opening Squat and Dead. Ideally I want to go 9/9 this weekend.

The great unknown is how the past 3 months of half pace Squat Smolov will have brought up my Squat and Deadlift. Bench should be fine.

BossArky

Wednesday October 22nd: Deload session 2 of 2

Bench
20kg - 1x5
60kg - 3x5

Squat
60kg - 3x5
---
Ham Curl (lying)
40kg - 3x10

One Arm DB Row (dead stop from ground)
22.5kg - 3x10
---

That's it. Training for this cycle done and dusted. Felt good & feeling good.

BossArky

Saturday October 25th: Powerlifting Meet

Update from Facebook: Update on competition yesterday for my powerlifting groupies:

Squat 140/150/157.5 (2.5kg PR)
Bench 100/105/110x
Deadlift 155/170x/175 (2.5kg sumo PR)

Total 437.5kg (7.5kg PR) @bodyweight 81.3kg.

Notes to self for next time:
- don't get trapped in public toilet cubicle hours before competition
- don't accidentally bring triathlon softsuit instead of powerlifting one. Had to buy one minutes before hopping on platform
- arrive with more than a few mins before first Squat attempts so I can, erm, warm up. Didn't get time for last warm up as bar was loaded so first Squat was hardest lift of the day

Jokes aside I'm pretty happy with how things went. Lost 3.5kg bodyweight since last competition 3 months ago and total increased. The plan for the day was to go conservative on everything with exception of each 3rd lift which would be 2.5kg PR attempts. Managed them all except the 110kg bench. Should have set up again on that attempt. Knew I was slightly off but didn't want second guess myself and break concentration.

By the time it got to Deads I knew I needed 170kg for a total PR, so pleased enough to get 175kg. Also good to see both Squat & Deadlift responding to higher volume training.

Thanks to all hosts, sponsors, refs, spotters, loaders, organisers & competitors for making it a successful competition on the day and to all my training buddies for the help & supportive atmosphere in the months of training beforehand.

https://www.youtube.com/watch?v=s0UwRCVR4oQ

Alf Veedersane

Mini Brandon Lilly spotting for the day.

Not the greatest music for a powerlifting meet: you're lining up the deadlift PR and All About The Bass is playing!

Top performance, man. 3 shiny new PRs!

BossArky

Alf Veedersane wrote: »

Mini Brandon Lilly spotting for the day.

Not the greatest music for a powerlifting meet: you're lining up the deadlift PR and All About The Bass is playing!

Top performance, man. 3 shiny new PRs!

Cheers.

Lol - didn't even notice the music. Cannot even hear it on playback either!

Thinking about it I can probably claim 4 PRs:
- Squat
- Bench in 83kg category (I did 107.5kg 3 months ago, but in the 93kg category)
- Sumo Dead
- Total

BossArky

Tuesday October 28th:

Squat
60kg - 3x5
---
Safety Bar Squat (assuming bar = 20kg)
20kg - 1x5
40kg - 1x5 ... feeling abs burn with 40kg?!
50kg - 1x5
60kg - 3x5
---
Trap Bar Deadlift
60kg - 3x5
---
Bench
20kg - 1x5
60kg - 3x5
---
Unilateral Chest Support Row
frame per side - 1x5
frame per side +10kg - 1x10
frame per side +20kg - 3x10
---

Some light Squat & Bench with 60kg for the 3rd session in a row. Getting some blood flowing and loosening out post comp.

Tried out a number of the other exercises I don't get a chance to when in the midst of a proper cycle.

Unilateral Chest Supported Row is a new machine just assembled in the gym. Feels good.

34 inch waist trousers hanging off me. Sitting half way(or more?) between 32 and 34 inch waist now. Probably at my leanest, but strongest, in a few years.

BossArky

Thursday October 31st: Squat - Half Pace Smolov Cycle 3 Day 1 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
90kg - 4x9
---
Glute Ham Raise
3x8
---

Going on maintenance for the next six weeks or so. Got a lot of stuff happening in life outside the gym.

Starting this half pace smolov Squat cycle 5kg under the first of two I did when peaking for recent comp. This should mean that I can keep the volume high, rest period between sets lower and maintain a bit of strength whilst I get on with other areas of life.

BossArky

Tuesday November 11th: Smolov Jr. Half Pace Cycle 8 - Bench Day 1 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
70kg - 6x6 ... easy, obviously.

Barbell Curl
20kg - 3x10

Chin Up (parallel grip)
3x3

Unilateral Chest Support Row
frame per side +20kg - 1x10
frame per side +30kg - 1x10
frame per side +35kg - 1x10
---
DB Arnold Press (seated)
15kg per arm - 1x10
12.5kg per arm - 2x10

Face Pulls (with scap retraction, 2 handles)
plate 2 - 3x20
---

Going pretty light for the next month or two, but keeping volume high on Bench & Squat.

BossArky

Wednesday November 5th: Squat - Half Pace Smolov Cycle 3 Day 2 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
97.5kg - 5x7
---
Ham Curl
40kg - 3x15
---

Light Squats.

BossArky

Friday November 7th: Smolov Jr. Half Pace Cycle 8 - Bench Day 2 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
75kg - 7x5 ... kept hitting left upright on crappy rack where hooks protrude too much

Barbell Curl
20kg - 3x10

Chin Up (parallel grip)
3x3

Unilateral Chest Support Row
frame per side +20kg - 3x15
---
DB Arnold Press (seated)
15kg per arm - 3x10

Face Pulls (with scap retraction, 2 handles)
plate 2 - 3x20
---

Rattled through the above quickly.

BossArky

Monday November 10th: Squat - Half Pace Smolov Cycle 3 Day 3 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x3
105kg - 7x5
---
Glute Ham Raise
3x8
---

Squats were nice and punchy.

BossArky

Tuesday November 11th: Smolov Jr. Half Pace Cycle 8 - Bench Day 3 of 12

Barbell Curl
25kg - 3x10

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 8x4

Chin Up (parallel grip)
4x4

Unilateral Chest Supported Row
frame per side +20kg - 3x15
---
DB Arnold Press (seated)
15kg per arm - 3x12 ... maybe 15 on first but definetly on last set

Face Pulls (with scap retraction, 2 handles)
plate 2 - 3x20
---

BossArky

Wednesday November 12th: Squat - Half Pace Smolov Cycle 3 Day 4 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
90kg - 1x3
110kg - 10x3 ... nice and punchy
---
Sumo Deadlift (beltless)
70kg - 1x5
100kg - 1x3
130kg - 3x3
---

Weight is light on Squat so tracked minutes on clock to keep pace up. Here are the times for reference. First number is set, second is minute on digital clock. All 10 sets completed in 47 minutes. Would have been quicker if the guy with me wasn't yapping my head off. Longest break was between sets 7 & 8 when giving him some help with his SSB Squatts.

1 - 3:01pm
2 - 3:04pm
3 - 3:09pm
4 - 3:16pm
5 - 3:20pm
6 - 3:23pm
7 - 3:27pm
8 - 3:39pm
9 - 3:44pm
10 - 3:48pm

BossArky

Thursday November 13th: Smolov Jr. Half Pace Cycle 8 - Bench Day 4 of 12

Barbell Curl
25kg - 3x10

Bench (all paused)
20kg - 1x5
60kg - 1x5
85kg - 10x3

Chin Up (parallel grip)
5x3

Unilateral Chest Supported Row
frame per side +20kg - 5x10
---
DB Arnold Press (seated)
15kg per arm - 3x10

Face Pulls (with scap retraction, 2 handles)
plate 2 - 3x20
---

Same as yesterday, I tracked time taken. Nice & quick. 10 sets completed in 36 minutes.

1 - :32pm
2 - :37pm
3 - :40pm
4 - :43pm
5 - :49pm
6 - :55pm
7 - :00pm
8 - :03pm
9 - :06pm
10 - :08pm

Today was the last session in my current gym. Kinda emotional to leave the place, walking around it after last sets. Spent so much time here in the last 10 months. Trained more or less unbroken for my most consistent training period ever over the last 10 months / 40 weeks / 160 sessions / 320 hours.

Onwards and upwards to the next place as life moves on again.

BossArky

Monday November 17th: Squat - Half Pace Smolov Cycle 3 Day 5 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
100kg - 4x9
---
Ham Curl
3x15

Leg Ext
3x15
---

Free pass in local gym where I'll be training for next 2 weeks ahead of move. Handy to be in an out and back home pretty quickly without the usual 20/25 min commute to gym each way.

BossArky

Tuesday November 18th: Smolov Jr. Half Pace Cycle 8 - Bench Day 5 of 12

Bench (all paused)
20kg - 1x5
60g - 1x5
75kg - 6x6

Chin Up (parallel grip)
3x3

Inverted Row
3x15
---
DB Arnold Press (seated)
15kg per arm - 3x10

Barbell Curl
25kg - 3x10
---
Face Pulls (with scap retraction, 2 handles)
plate 2 - 3x20

Lat Pulldown
3x15
---

Some some crazy **** today in commerical gym:
- one guy squatting approx 10kg with EZ curl bar
- another guy benching 85kg with 1/8th ROM and screaming to himself with the exertion.

Jesus.

BossArky

Friday November 21st: Squat - Half Pace Smolov Cycle 3 Day 6 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
100kg - 1x3
107.5kg - 5x7 ... quick & easy. Happy with these
---
Sumo Deadlift
70kg - 1x5
110kg - 1x3
*belt*
140kg - 3x3 ... strength fine, equipment horrible.
---

Squats were great.

Deadlifts were ugly. Non-standard plate dimensions making it a deficit 140kg. Sh!tty warped fat bar, no chalk, crappy feeling reps. Strength was fine but hands slipping and opening on chalkless fat bar. After 3rd set of 140kg I found out that the bar was warped as fcuk so I should have rotated it 180 degrees to take out slack before each pull.

Sumo deads on deficit don't feel good. Dropped bar a couple of times mid set and reset to easily pull the reps. Makes me appreciate the times when I'll be back in a proper powerlifting gym again in a couple of weeks.

BossArky

Saturday November 22nd: Smolov Jr. Half Pace Cycle 8 - Bench Day 6 of 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 7x5 ... easy & complete in 45 mins. Would have been faster if other guy wasn't yabbering so much

Chin Up (parallel grip)
7x5 ... most chins I've down in a while
---
DB Arnold Press (seated)
15kg per arm - 3x10

Barbell Curl
25kg - 3x10
---

Smolov superset Bench & Chins.

Should increase weight on Arnold Press & Curls next time.

Some guy I was talking to the other day googled my powerlifting results in the intervening days since we last met. Turns out I'm now his hero.

#commercialgymegogainz

BossArky

Monday November 24th: Squat - Half Pace Smolov Cycle 3 Day 7 of 12

Squat
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
100kg - 1x2
115kg - 7x5 ... fine. Got 'em all done in ~50 mins.
---
Ham Curl
3x10

Leg Ext
3x20
---

After set 2 of 7 Squats I left the rack for a minute to chalk the sets off on the blackboard. Some muppet stripped the bar and manoeuvred a decline bench into the rack before proceeding to get stapled with 60kg. It was obvious I was still using the rack as my belt, warps and banana were in the rack. Got to give him credit for his speedy sneakness. Kicked him out and he went off in a huff without helping to reset up anything. I probably should have been more annoyed but know I'll be out of this gym in a six days... and this type of behaviour is par for the course. Hehe.

In other news - been watching this Zahir dude at the GPA worlds. Strong lunatic but obvious his 450kg Squat @125kg was high. Funny to see his training vids where he was screaming at the camera "F*** You, Dan Green!" etc. The whole GPA worlds was billed as a show down between these two in the 110kg class. Zahir then proceeds to weight in 15kg over at 125kg on the dot. Lol. His official fb page admin reckons this was all planned as he thought Dan Green wouldnt make the comp due to injury. Some character anyway. I'd recommend youtubing him for a good laugh, especially his training vids.