Return of the King

BossArky

BossArky wrote: »

Thursday July 23rd: Squat Day 9

Squat
110kg - 4x9 ... video'd 4th set
---

Just doing the work.

https://www.youtube.com/watch?v=ZBAwMQcnx74

BossArky

Friday July 24th: Bench Day 9

Bench (all paused)
20kg - 1x5
60kg - 1x5
85kg - 6x6

Pull Up
bodyweight - 6x4
---

12 superset worksets done in 22 mins.

BossArky

Monday July 27th: Squat Day 10

Squat
20kg - 1x5
60kg - 1x5
85kg - 1x3
105kg - 1x2
**add belt & wrist wraps**
120kg - 4x7 ... video'd last set
---
Deadlift (sumo, double overhand)
70kg - 1x5
120kg - 3x5 ... easy
---

It was 5 degrees this morning, which felt like a nice balmy summers evenings verus the -1 this time last week.

Squats were fine. Discovered that if I concentrate on pushing elbows / rotation shoulders it keeps bar from rolling around like a ping pong on my shoulders. Feels tighter and less strain on shoulders/wrists. Will attempt this at heavier weights in the coming weeks and see what happens.

Reduced volume on Deadlifts as was feeling a bit battered in the lower back the past few days. May just do sumo the next few sessions as weights get heavier. Conventional has served its purpose and I'll give it a few until I begin the second 6 week cycle in 2 weeks time.

Here are the Squats:

https://www.youtube.com/watch?v=MhD6hF2rCRk

BossArky

Tuesday July 28th: Bench Day 10

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 6x5 ... easy. No wrist wraps. 36 mins including supersets.

Barbell Row
20kg - 1x10
70kg - 3x8

One Arm DB Row
35kg per arm - 3x8
---
Military Press
20kg - 1x5
40kg - 1x3
55kg - 3x5 ... getting tough. Probably a PR

Rev Fly (lying on T-Bar Row incline bench)
2.5kg per arm - 3x15
---
Machine Rows (4 handles)
100lbs - 4x4x10 ... 160 reps

Lat Raise
2.5kg per arm - 3x15
---

That was fun:
- Miltary Press up
- One Arm DB rows up
- Bent Over Rows now feeling comfortable
- Bench worksets felt easy. Done with associated supersets in 36 mins.
- Lots of back pump

BossArky

Thursday July 30th: Squat Day 11

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 1x2
**add belt & wrist wraps**
127.5kg - 4x5 ... video'd 4th set
---
Deadlift ... sumo & double overhand
70kg - 1x5
100kg - 1x3
130kg - 3x5 ... double overhand grip went on last rep. Reset and took it again as you'll see on 3rd set video. Weight felt easy apart from grip.
---

Eating too much too close to Squatting on Thursday evenings. First couple of sets feel uncomfy.

Deadlift felt pretty easy.

Place a bet with another 83kg training buddy. The race is now on - first to 120kg bench. He repped out a pretty easy 97.5kg 3x6 touch and go. My best on 97.5kg is 8x4 paused from alst cycle. This cycle should see me get up to 100kg 8x4. His best in comp is 117.5kg, mine is 110kg. I reckon my bench is going well though so we'll see what happens by year end.

BossArky

BossArky wrote: »

Thursday July 30th: Squat Day 11

Squat
127.5kg - 4x5 ... video'd 4th set
---
Deadlift ... sumo & double overhand
130kg - 3x5 ... double overhand grip went on last rep. Reset and took it again as you'll see on 3rd set video. Weight felt easy apart from grip.

Here is a combined video of the Squats & Deads above:

https://www.youtube.com/watch?v=Fxg1FuR5Gpc

BossArky

Friday July 31st: Bench Day 11

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 6x4 ... easy & didn't bother with wrist wraps. Video'd last set

Pull Up
bodyweight - 6x4. Video'd last set.
---

Pretty handy session, which is good given that it is the 2nd heaviest of the first half of this cycle. Made a couple of vids of the final sets.

BossArky

BossArky wrote: »

Friday July 31st: Bench Day 11

Bench (all paused)
95kg - 6x4 ... easy & didn't bother with wrist wraps. Video'd last set

Pull Up
bodyweight - 6x4. Video'd last set.
---

The bench & pull ups:

https://www.youtube.com/watch?v=RsEV3LmXDvo

BossArky

Monday August 3rd: Squat Day 12

Squat
20kg - 1x5
60kg - 1x5
85kg - 1x3
105kg - 1x2
**add belt & wrist wraps**
120kg - 1x1
132.5kg - 4x3 ... video'd last set
---
Deadlift (sumo, double overhand)
70kg - 1x5
120kg - 1x3
140kg - 3x5 ... double overhand (& beltless) PR I'm guessing.
---

There ends the first 6 week peak. Squats were fine. Was yawning my way through them. Will reset and add 10kg to Squat for next 6 weeks.

Double overhand sumo beltless Deadlifts were good on 140kg 3x5. Pretty happy with the grip strength increase the past 4.5 months.
- 1st set fine
- 2nd lost grip at the top of 5th rep
- 3rd set better but grip still going on rep 5.

BossArky

BossArky wrote: »

Monday August 3rd: Squat Day 12

Squat
132.5kg - 4x3 ... video'd last set
---
Deadlift (sumo, double overhand)
140kg - 3x5 ... double overhand (& beltless) PR I'm guessing.
---

https://www.youtube.com/watch?v=sUlQ3Hh-Paw

BossArky

Tuesday Aug 4th: Bench Day 12

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x3 ... easy peasy. No wrist wraps. 35 mins including supersets. Felt so light. Video's last set.

Barbell Row
20kg - 1x10
70kg - 3x8

One Arm DB Row
35kg per arm - 3x8
---
Military Press
20kg - 1x5
40kg - 3x8 ... getting a pump

Rev Fly (lying on T-Bar Row incline bench)
2.5kg per arm - 3x15
---
Machine Rows (4 handles)
100lbs - 4x4x10 ... 160 reps

Lat Raise
2.5kg per arm - 3x15
---

Bench was really easy. Confident I'm at all time best strength levels now on bench. Will reset now and add 5kg to peak at new PR of 105kg 6x3 paused in 6 weeks. Have placed a friendly bet with a training buddy regarding who'll bench 120kg first before end of year. Reckon I'm good for 112.5kg/115kg at the moment.

Enjoyed the rest of the session which was largely high rep bodybuilding.

I miss walking to/from work. For one reason of another I've stopped doing that every day in the past 6 months, which means I'm 25kg of steady state cardio down each week. Need to get back into it for the sake of health. It rests the eyes from staring at screens/books and gives me some general me time.

Here is the Bench vid:

https://www.youtube.com/watch?v=G_nPZQ69ugU

BossArky

Thursday August 6th: Deload

Squat (flat shoes for the first time in a year)
20kg - 1x5
60kg - 3x5
---
Bench
20kg - 1x5
60kg - 3x5 ... video'd 3rd set
---
Leg Ext
25kg - 3x20
---
Pec Fly (machine!)
??? - 3x12
---
Unilateral Lat Pulldown (rope/machine)
??? - 3x20-12
---

Mini deload session at the half way point of this cycle. Some light stuff and general pumping. Also Squat without heels for the first time in a year. Felt so odd! Could barely get beyond a 1/2 Squat with just bar on back. Video'd the last set of 60kg 3x5. It is just slightly past borderline depth wise, even though it feels like I'm going miles deeper during execution.

Looking at the competition calendar there is another comp on Oct 11th which may be the one I'll aim for. I'll have to add 2 weeks to my next 6... to make it an 8 week cycle if I want to come into it with the usual 1 week deload. Will have a ponder in the next few days.

Ideally would like to compete before mid Oct as have some other commitments coming up afterwards that would cause me to take the foot off the training pedal for a week or so around Nov time.

BossArky

Monday August 10th: Squat Day 1 @6am

Squat
20kg - 1x5
60kg - 1x5
85kg - 1x3
**add belt & wrist wraps**
105kg - 4x9 ... fine
---
Deadlift
70kg - 2x5 ... alternating convo/sumo. Double overhand
120kg - 2x3 ... alternating convo/sumo. Double overhand
150kg - 3x2 ... mixed grip & beltless.
---

Squats were fine.

Deadlifts felt weird using mixed grip for the first time in about 8 weeks on top sets of 150kg 3x2. Didn't bother with belt. Felt ok.

BossArky

Tuesday Aug 11th: Bench Day 1

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 6x6
**add slingshot & wrist wraps**
100kg - 1x3
107.5kg - 1x3
112.5kg - 1x3 .. fine

Barbell Row
20kg - 1x10
60kg - 6x10 ... juicy pump
---
Military Press
20kg - 1x5
40kg - 3x8

Machine Rows (4 handles)
100lbs - 3x4x10 ... 120 reps
---

Bench worksets on 80kg were easy as expected given that it is the lightest day of these 6 weeks.

Added slingshot after and made sure to hit my next planned raw 1RM PR (i.e. 112.5kg) for 3 paused slingshot attempts. Wanna get used to that weight (or heavier) at least once a week for this 6 week cycle.

BossArky

Thursday August 13th: Squat Day 2

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 1x2
**add belt & wrist wraps**
115kg - 4x7 ... video'd last set
---
Bench (all paused)
20kg - 1x5
60kg - 1x5
85kg - 6x5 ... easy

Deadlift (alternating convo & sumo)
70kg - 2x5
120kg - 6x5 ... double overhand & beltless
---

Had to squeeze the big 3 in to the usual SQ/DL slot today due to commitments tomorrow.

Supersetting Deadlift and Bench was a new sensation. Body is some brainwashed into Squat/Deadlift together and Bench on its own with bodybuilding. Felt weird, lol.

Rattled through them all and got 'em done just before gym closed.

BossArky

BossArky wrote: »

Thursday August 13th: Squat Day 2

Squat
115kg - 4x7 ... video'd last set
---

https://www.youtube.com/watch?v=cZ9a8rG4d30

BossArky

Monday August 17th: Squat Day 3 @6am

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
**add belt & wrist wraps**
110kg - 1x2
122.5kg - 1x2 ... supposed to be 4x5 but just couldn't be arsed.
100kg - 3x5
---
Deadlift (sumo & double overhand)
70kg - 1x5
100kg - 3x5
---

Squat - went into this session with the same mindset as any other... but after 2 reps of the 1st work-set I just racked it. Could have repped it out but sick and tired of the grind. Will reset and try a more relaxed linear periodization program to gradually build up to comp in the next 8 weeks. Getting a bit bored of such high Squat volume for the past 8 or so months and sore knees/elbows. Gonna quit whilst I'm ahead & take it easy for a while and gradually ramp up to Oct 11th comp with linear 3x5s. Also just gonna Squat heavy once a week for a while (with a light day also).. instead of 2 heavy days.

Well, that was unexpected.

BossArky

Tuesday Aug 18th: Bench Day 3

Bench (all paused)
20kg - 1x5
60kg - 1x5
90kg - 6x4
**add slingshot & wrist wraps**
100kg - 1x3
110kg - 1x3
115kg - 1x3 .. fine. Video'd this set.

Barbell Row
20kg - 1x10
60kg - 6x10
---
Military Press
20kg - 1x10
40kg - 3x8

Lat Raise (on T-Bar row face down)
2.5kg - 3x15
---
Machine Rows (4 handles)
100lbs - 3x4x10 ... 120 reps

Lat Raise (standing)
2.5kg - 3x15
---

Good.

Slingshot 115kg triple:

https://www.youtube.com/watch?v=LMFw5ALMm6o

BossArky

Thursday August 20th: Deadlift Day

Squat (flat shoes)
20kg - 1x5
60kg - 1x5
80kg - 3x5
---
Front Squat (flat shoes)
60kg - 1x5
---
Deadlift (sumo & double overhand)
70kg - 1x5
110kg - 1x3
130kg - 3x5
---

Bit of a deload session. Nice easy Squats. Aim was to go light, recover, have no joint stress at wrist or eblow, not have to wear belt, elbow sleeves or put any sort of load on myself... whilst getting proper depth in flat shoes. Want to go back to flat shoe squatting for a while, for the sake of variety.

Deadlifts felt good. Was reading an article recently which noted a correlation with overall immune system health and grip strength. Did the first set of 130kg double overhand, then alternated the mixed grip for the last two. Surprisingly the 1st set of 130kg 3x5 doubleoverhand felt hard on the grip and bar kept slipping. I've easily done 140kg before in the past month. This prooves my theory that I'm currently a bit smashed from training.

In other news: I bought an Eleiko bar, an ER IPF approved combo rack and bumper plates for home training. Moving home in the next couple of months and plan is to cancel 1 of my 2 gym memberships and train at home 3 of the 4 training days at whatever time I choose. Cannot wait! ER Rack looks particularly beautiful! It's the most widely used IPF approved rack in the world. Sticking to the maxim of "buy once, buy quality". Bar and rack are expensive, but will have them for live.

The bumper plates are:
4x25kg red
2x20kg blue
2x15kg yellow
2x10kg green

I already have a collection of fractional plates from about 6 years ago which are:
2x2.5kg red
2x2kg blue
2x1kg white
2x0.5kg green

This means that I'll be future proof for the next year or so with 222kg of weights for home training (20kg bar + 190kg bumpers + 12kg fractional plates).

Pretty excited about the above ^^.

BossArky

BossArky wrote: »

Thursday August 20th: Deadlift Day

Squat (flat shoes)
80kg - 3x5

https://www.youtube.com/watch?v=yIOt--BB1m8

BossArky wrote: »

Front Squat (flat shoes)
60kg - 3x5

https://www.youtube.com/watch?v=sWMD6KNzDZA

BossArky wrote: »

Deadlift (sumo & double overhand)
130kg - 3x5

https://www.youtube.com/watch?v=COV9cvKJAGA

BossArky

Friday August 21st: Bench Day 4

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 4x3 ... easy & didn't bother with wrist wraps.

Pull Up
bodyweight - 3x3 & 1x5
---

Got through the above in about 15 mins flat.

Bench should have been 6 sets but forgot and just did 4 as mixed it up with Squat workset numbers.

Within that 15 mins I also managed to get into a heated inter-fed debate with a training buddy. Lol.

The next day I went and picked up my bumpers for home gym. They're currently sitting in the storage room nicely packaged up and waiting for unveiling in a couple of months. 25kg plates feels a lot heavier when you're lifting it out of the car boot/footwell vs. when you're horsing it onto the bar in gym.

I've noticed a strong correlation benching and shredding (electric guitar). Having grip nicely warmed up from bench/pull ups and then quickly coming home, having a shower and picking up guitar negates the need to go through many usual speed/scale warm ups.

Eleiko bar arriving on Tuesday.

Here's the IPF comp spec ER combo rack I'm getting.

BossArky

Monday August 24th: Squat

Squat (flat shoes, beltless)
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 1x3
110kg - 1x2 (or 3?)
120kg - 1x3
127.5kg - 1x2 ... beltless PR. Never gone above 120kg beltless before
107.5kg - 3x5
---
Front Squat (flat shoes)
65kg - 1x5
---
Deadlift (sumo & double overhand)
70kg - 1x5
100kg - 3x5
---

Wasn't planning on going for a beltless double PR. Warm ups felt good and upright so I just kept adding weight gradually without belt to hit the planned double number. Got it handy enough, then went down to the proper worksets on 107.5kg 3x5.

Looking at the video I'm not impressed. Both videos look like I'm good morning it too much.

Nice to wear just flat shoes and do both Squat and Deadlifts in them again for the sake of simplicity.

Installed a good free app called "Iron Path" on my iphone yesterday. It allows you to track bar path when video'd from the side. Only downside is you can only analysis 3 vids before having to upgrade/pay.

https://www.youtube.com/watch?v=8DmIbHDjBPc

https://www.youtube.com/watch?v=-5bQh2ZOJ24

BossArky

Tuesday Aug 25th: Bench Day 1

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 6x6
**add slingshot & wrist wraps**
100kg - 1x3
107.5kg - 1x3
112.5kg - 1x3 .. easy

Barbell Row
20kg - 1x10
50kg - 6x12
---
Military Press
20kg - 1x5
40kg - 3x8

Lat Raise (on T-Bar row face down)
5kg - 3x15
---
Machine Rows (4 handles)
100lbs - 3x4x10 ... 120 reps

Lat Raise (standing)
5kg - 3x15
---

Repeating the past two weeks of bench program so it peaks at right time ahead of next comp on Oct 11th. Good pump. Worksets done in 36 mins.

https://www.youtube.com/watch?v=PjcYxwTe8Q4

BossArky

Thursday August 27th: Deadlift Day

Squat (flat shoes)
20kg - 1x5
60kg - 1x5
80kg - 3x5
---
Front Squat (flat shoes)
70kg - 3x5
---
Deadlift (sumo)
70kg - 1x5
110kg - 1x3
135kg - 1x1
155kg - 1x2 ... top double. Fine & mixed grip. With Belt.
135kg - 3x5 ... worksets. Fine & all double overhand. Beltless.
---
GHR
3x8
---


Man, it feels great to have those kind of sessions. I.e doing work but not getting flattened. Worked up to a heavy double on Deadlifts and then did the worksets as a back-off 3x5. Felt easy.

Squats and Front Squats were fine too.

Finished up with some Glute Ham Raise (GHR) which I haven't done in a while due to death by Squats.

https://www.youtube.com/watch?v=w5aqxHMvHP4

BossArky

Friday August 28th: Bench Day 2

Bench (all paused)
20kg - 1x5
60kg - 1x5
85kg - 6x5 ... easy. Worksets done in 19 minutes including pull up supersets

Pull Up
bodyweight - 6x3
---

Easy.

edit - forgot to mention I got hit by a car when walking home approx 2 hours before the above. Was crossing the road and someone was driving one way, but looking the other whilst coming out of an entrance. THey didn't bother looking so see if any pedestrians were crossing. I caught sight of the bonnet out of the corner of my eye and then got smacked by the driver side front/door area as he turned into me. Got a mark on right forearm where car hit me and sore right foot where either the wheel rolled over my foot or I hurt it hopping out of the way. It's a bit of a blur. The driver stopped and was apologizing, etc. I just gave him the evil eye, shrugged shoulders and walked on counting my blessings I didn't just die. Was probably in shock for the rest of the walk home, so went to the gym as normal. Jaysus.

ninamc

Jaysus is right. Imagine if you never got the chance to use your new rack :eek:

BossArky

Monday August 31st: Squat

Squat (flat shoes, beltless)
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 1x3
120kg - 1x1
132.5kg - 1x2 ... top set double. Bit too much of a good morning
115kg - 3x5 ... worksets. Easy
---
Front Squat (flat shoes)
60kg - 3x5
---
Deadlift (sumo & double overhand)
70kg - 1x5
100kg - 3x5
---

Flat shoes are making me god morning the weight up when it's heavy. Nicer on the knees but putting more stress on the lower back. May go back to the heels on Thursday.

Pretty straight forwards training otherwise.

BossArky

Tuesday Sept 1st: Bench Day 3 (repeat)

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x4
90kg - 6x4
**add slingshot & wrist wraps**
100kg - 1x3
110kg - 1x3
115kg - 1x3 .. fine. Video'd this set.

Barbell Row
50kg - 6x10
---
Military Press
40kg - 3x8

Rev Fly (bent over)
5kg - 3x12
---
Machine Rows (4 handles)
100lbs - 3x4x10 ... 120 reps

Lat Raise (standing)
5kg - 3x12
---

Bench worksets easy. Overload with slingshot. Bodybuilding in between and to finish off.

A large bruise has developed on my right tricep where I got hit by the car. Actually got hit on the left hand side but was swung around so right arm must have walloped off it. Luckily it's all superficial and no impact on training.

BossArky

Thursday September 4th: Deadlift Day

Squat (flat shoes)
20kg - 1x5
60kg - 1x5
80kg - 3x5
---
Front Squat (flat shoes)
65kg - 3x5
---
Deadlift (sumo)
70kg - 1x5
100kg - 1x3
120kg - 1x3
140kg - 1x1
160kg - 1x2 ... top double. Fine & mixed grip. With Belt.
140kg - 3x5 ... worksets. Fine. Beltless.
---
GHR
3x8
---

That was fine. Doubleoverhand gave out on the drop set/workset #1 of 140kg 3x5 on the way down after 160kg. Going back to mixed grip for the rest of the sets feels so easy.

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

BossArky

Friday September 4th: Bench Day 4 (repeated)

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 6x3 ... easy. Worksets done in 21 minutes including pull up supersets

Pull Up
bodyweight - 6x3
---

Easy.

https://www.youtube.com/watch?v=aCfHb6jJMjs