Return of the King

BossArky

Friday Sept 23rd: Bench

Bench
20kg – 1x5
60kg – 1x5
75kg – 3x8

Barbell Row
20kg – 1x5
60kg – 1x5
75kg – 3x10s
---

Nice and easy bench. Heavier than usual rows for 10s

BossArky

Sunday Sept 25th: Squat

Squat
20kg – 1x5
20kg – 1x5
60kg – 1x5
90kg – 3x6

SLDL
20kg – 1x5
60kg – 3x8
---

Added 10kg to Squats and changed reps from 8s to 6s.

BossArky

Monday Sept 26th: Overhead & gunz

DB Shoulder Press
10kg per arm – 3x10

Chin Up
3x4
---

Just pumping along.

BossArky

Tuesday Sept 27th: Bench

Bench
20kg – 1x5
60kg – 1x5
80kg – 3x8

Barbell Row
20kg – 1x5
60kg – 3x10
---

Benching & backing.

BossArky

Wednesday Sept 28th: Squat

Squat
20kg – 1x5
60kg – 1x5
80kg – 1x3
100kg – 3x6

SLDL
20kg – 1x5
60kg – 3x8
---

Hitting 100kg 3x6 is nothing weight wise but given some busy life and work events in the past couple of months this felt good. Was on a mental high due to how work is finally planning out after a tough 6 month project.

BossArky

Friday Sept 30th: Bench

Bench
20kg – 1x5
60kg – 1x5
85kg – 3x6

Barbell Row
20kg - 1x10
60kg - 3x10
---
Military Press
42kg – 3x8

Barbell Curl
30kg - 3x8
---

Worked 12 hours straight then came home at 10:30pm and straight into the gym for the above.

BossArky

Monday October 3rd

Squat
20kg - 1x5
50kg - 1x5
70kg - 5x5

Stiff Leg Deadlift
60kg - 5x8

Calves (both together, no added weight)
x10
x15
x20
---

BossArky

Tuesday October 4th:

Military Press
44kg - 3x8

Curl
30kg - 3x8
---

Think that was it.

BossArky

Thursday October 6th:

Bench
20kg - 1x5
50kg - 1x5
70kg - 5x5

Deadlift
60kg - 1x5
100kg - 5x3
---
Chin Up
bodyweight - 5x5
---

Light benching, some deads & finished with chins.

BossArky

Sunday October 9th:

Squat
20kg - 1x5
60kg - 1x5
80kg - 4x9
---
Abz (plank)
5 mins of 15 secs on/15 secs off.
---

Started smolov to get back on the band wagon. Started with just 80kg and will make 10kg jumps. Gonna Squat 4 days a week and bench twice. Drink a heap of milk & get strong again.

Feeling week AF after the past months due to work related stress. Enough whining. Start of the comeback.

BossArky

Monday October 10th:

Squat
20kg - 1x5
60kg - 1x5
90kg - 5x7
---
Abz (barbell roll-out)
3x10 - abs on fire
---

Ab roll outs killed.

BossArky

Tuesday October 11th:

Bench (paused)
20kg - 1x5
60kg - 1x5
70kg - 6x6
---
Chin Up
bodyweight - 5x5
---

Starting the usual smolov jnr half pace bench progression with 6x6 70kg. Gonna add 6kg (instead of the usual 5kg) per increment and per mini cycle which should see me back to triples on 100kg by the end of 6 weeks.

BossArky

Wednesday Oct 12th: off and went jamming with some dude with the idea of getting back out gigging at some time in the next while.

BossArky

Thursday October 13th:

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 7x5
---
Abz (plank)
5 mins of 15 secs on/15 secs off.
---

I know it's only 3 days into 12 days of Squatting on the base mesocycle but I feel now like it's on! 35 reps on 100kg felt good.

BossArky

Friday October 10th:

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 10x3
---
Abz (barbell roll-out)
3x5 - abs on fire
---

Abs have been in bits since doing Ab roll outs on Sunday. Did them again tonight but just 3x5 this time instead of 3x10. Still got some serious DOMS from the initial onslaught.

Squats were good. Enjoying that feeling of working hard. It's been a while sine feeling that primeval fight sensation. Head a bit clearer these days and looking forward to the coming weeks/months of training.

BossArky

Saturday October 15th:

Bench (paused)
20kg - 1x5
60kg - 1x5
70kg - 1x3
76kg - 6x5
---
Chin Up
bodyweight +kg - 5x5
---

Day 2 of 12 bench. Some chins for back/gunz.

Heading to Japan end of Nov so should be enough time to smash through the next 6 weeks and get into decent shape. Check out BabyMetal if you are interested in a fusion between J-Pop & Metal. Got them going on repeat the past while.

BossArky

Sunday October 16th: Squat Day 5 of 12 of base meso

Squat
20kg - 1x5
60kg - 1x5
90kg - 4x9
---
Abz (plank)
5 mins of 15 secs on/15 secs off.
---

Squats felt great. 5th day Squatting in the past 8 days. Building up.

BossArky

Monday October 17th: Squat Day 6 of 12 of base meso

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 5x7
---
Abz (barbell roll-out)
3x6 - abs on fire
---

Squats feel incredible with all the volume.

Adding 1 rep to the sets of ab rollouts to build up some tolerance over the weeks.

Slept well after going to bed but school boy error of not eating after gym had me up having a midnight snack due to lack of calories.

BossArky

Tuesday October 18th: Bench day 3 of 12

Bench (paused)
20kg - 1x5
60kg - 1x5
82kg - 6x4
---
Chin Up
bodyweight - 5x5
---
Barbell Curl
30kg - 3x8
---

Some upperbody. Day 3 of 12.

BossArky

Thursday October 20th:

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 7x5
---
Abz (plank)
5 mins of 15 secs on/15 secs off.
---

Squats.

BossArky

Saturday October 22nd

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 1x2
120kg - 10x3
---
Abz (barbell roll-out)
3x7 - abs on fire
---

Got through the above Squats ok but the 10 sets killed my immune system coupled with lack of sleep and other not gym factors. Sick as a dog for the half a week afterwards.

BossArky

Sunday October 23rd:

Bench (paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
88kg - 6x3
---
Chin Up
bodyweight +10kg - 5x3
---

Fine.

BossArky

Tuesday October 25th: Squat Day 9 of 12 of base meso

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 4x9
---
Abz (plank)
5 mins of 15 secs on/15 secs off.
---

Took a day off yesterday as dying with cold. Sneezed about 20 times between sets 2 & 3. That was more tiring than the Squat sets themselves.

BossArky

Wednesday October 26th:

Bench (paused)
20kg - 1x5
60kg - 1x5
76kg - 6x6
**add slingshot**
90kg - 1x3
100kg - 1x3
105kg - 1x3
---
Barbell Row
20kg - 1x10
60kg - 3x8

T-Bar Row
bar +40kg - 3x8
---
Chin Up
bodyweight - 3x6
---
Barbell Curl
30kg - 3x8
---

Some benching. Added in a variety of back exercises to mix it up and reintroduced slingshot. Good one. Building some muscle.

Been having a lot of trouble sleeping recently so got some valerian herb extract which is supposed to assist with sleep. Took some - lay in bed for a couple of hours then got up and went to gym for the 90 mins documented above. Maybe they should rebrand this valerian stuff as a pre-workout.

Thinking about stepping back on the platform in Dec/Jan. Looking forward to it. Probably take the first comp as a stepping stone to being back - and then aim for another 3 months later to hit some PRs.

BossArky

Friday October 28th: Squat Day 10 of 12 of base meso

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 5x7
---
Abz (barbell roll-out)
3x8
---

Squats were alright. Still recovering from flu so today was just about getting through them, which I did.

Ab roll-outs don't burn abs up like they did initially. Slowing building them up seems to be working.

Rolled soles of feet a fair few times on the barbell in between abs sets.

BossArky

Sunday October 30th:

Bench (paused)
20kg - 1x5
60kg - 1x5
82kg - 6x5

Face Pull (band)
6x10-12
---
Chin Up
bodyweight - x7, x8, x10
---
Overhead Press (DB)
6kg per arm - 3x10 ... light pump stuff
---

Bench easy and unremarkable as expected.

Was planning to do 3x7 on chins. Miscounted and did 8 easy reps on 2nd set, so went for 10 and got them handily enough on 3rd set.

Finished off with some light overhead pressing for the sake of training shoulders/delts from different angle. Very neglected area of my body.

Had some serious pump shortly afterwards due to the high rep chips and shoulders.

Picked up a magnesium supplement earlier on today to hopefully aid with sleep and general feelings of being knackered all the time. Will try it out for a month and then do a similar experiment with iron supplementation the month thereafter. Waking each morning feeling absolutely wrecked and got permanent black rings around eyes.

BossArky

BossArky wrote: »

Bench (paused)
82kg - 6x5

5th (or 6th?) set:

BossArky wrote: »

Chin Up
bodyweight - x7, x8, x10

2nd set of 8 reps:

BossArky

Monday October 31st: Squat Day 11 of 12 of base meso

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 1x2
120kg - 7x5
---
Abz (barbell roll-out)
3x9
---

Squat worksets alright - took 47 mins for the 7 sets which is quick enough. Took grip out slightly so that pinky is almost touching the rings. Previously was gripping narrow enough a thumb extension from the knurling. Now can get more posterior chain into it as slightly lower bar.

Abs were fine. Adding a rep to make it sets of 9.

BossArky

BossArky wrote: »

Abz (barbell roll-out)
3x9

BossArky

Wednesday November 2nd:

Bench (paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
88kg - 6x4
**add slingshot**
95kg - 1x3
105kg - 1x3
110kg - 1x3
---
Barbell Row
20kg - 1x10
60kg - 3x8
---
Chin Up
parallel grip, mixed grip - 4 reps per side
parallel grip, hand over hand - 4 reps per side
wide grip pull ups - 1x4
---
Barbell Curl (fat gripz)
30kg - 3x8
---
DB Shoulder Press
6kg per arm - 3x10 ... light pump stuff
---
Military Press
30kg - 1x10
---

Good benching and assistance. Doing the work.