Return of the King

BossArky

BossArky wrote: »

Tuesday July 4th: Bench Day 9 of 12 - Kuwait (@HI) - 6am

Bench (paused)
90kg - 6x6 ... easy

Barbell Row
80kg - 6x4
---

Bench day 9 or 12: 90kg 6x6 superset with barbell rows. Went fully independent at 6am to celebrate July 4th: no safeties, no spotter, no problem. This next two weeks will peak in either PR or ER.

BossArky

Thursday July 6th: Squat Day 10 of 12 - Dubai (@home)

Squat (flats, beltless)
120kg - 3x7
---

Back home in hot sticky Dubai. 120kg 3x7. Felt harder than it should have as body readjusts to the heat.

BossArky

Friday July 7th: Bench Day 10 of 12 - Dubai (@home)

Bench (paused)
100kg - 6x5 ... PR - fine

Face Pull (band)
6x10
---
Barbell Curl
20kg - 3x10
---

Bench 100kg 6x5. Milestone repping that weight for 5s. Still remember the Melb Uni days in 2010/11 when I saw a fellow club mate repping that for 5s & thinking I could retire happy from competitive Powerlifting if I hit those bench numbers lol.

BossArky

BossArky wrote: »

Friday July 7th: Bench Day 10 of 12 - Dubai (@home)

Bench (paused)
100kg - 6x5 ... PR - fine
---

BossArky

Saturday July 8th: Deadlift day 6 of 6 - Dubai (@home)

Deadlift (conventional)
70kg - 1x5 ... double overhand
120kg - 1x5
**add belt & mixed grip**
145kg - 1x2
165kg - 1x1
185kg - 2x0 ... both attempts got about an inch off the ground.
170kg - 1x3 ... PR & redemption
---
Ab Roll Out (barbell)
3x5
---
Pull Up
3x3
---
Grip (fat bar)
30kg per arm - a while
35kg per arm - 2x a while
---

Deadlift 170kg x3. Some quick abs, chins and grip work before hooking up an ingenious torture device for my overly tight SBD knee sleeves. Hopefully the stretch will morph them into a wizards sleeve. Will leave them hanging for the week before Squats on Thursday when I'm back.

Deadlift 170kg x3:

BossArky

Monday July 10th: Squat Day 11 of 12 - Kuwait (@HI)

Squat (flats)
130kg - 3x5
100kg - 1x12 ... dropset
---
GHR
3x8-10
---
Ab Roll Out (barbell)
3x6
---
Leg Press
frame +20kg - 1x10
frame +40kg - 1x10
frame +60kg - 1x10
---

Trained with a colleague. Showed him the ropes. It was going well on the money makers and I had confidence he had picked up some useful stuff until he asked me at the end when we were going to train the "inner thigh". It was a guy.

BossArky

Tuesday July 11th: Bench Day 11 of 12 - Kuwait (@HI) - 6am

Bench (paused)
105kg - 6x4 ... PR. Fine

Barbell Row
60kg - 6x6
---
DB Arnold Press
12.5kg per arm - 1x10
17.5kg per arm - 1x8
20kg per arm - 1x6
---
Barbell Curl
20kg - 1x10
30kg - 1x10
35kg - 1x10
---
Rev Fly
1kg - 1x15
2kg - 1x12
3kg - 1x15
---

Bench PR: 105kg 6x4 - feeling really strong.

BossArky

Thursday July 13th: Squat Day 12 of 12 - Dubai (@home)

Squat (flats, beltless)
135kg - 3x3 ... slow
---
Good Mornings
20kg - 1x10
40kg - 1x10
50kg - 1x10
---

Wrecking going into this from recent traveling. Staggered across the finishing having had a pretty handy cycle to date. Just getting it done. Finished off with some good mornings (also shown) to stretch out the hamstrings.

BossArky

Friday July 14th: Bench Day 12 of 12 - Dubai (@home)

Bench (paused)
110kg - 6x3 ... PR - fine

Face Pull (band)
6x10
---
Barbell Curl
20kg - 3x10
---

Bench cycle finished strong today with best ever triples. Both Deadift & Bench went well this cycle. Squat took one for the team & marked time a bit. Now for the deload.

BossArky

Saturday July 15th: Deadlift day 1 of 6 - Dubai (@home)

Deadlift (conventional)
60kg - 1x5 ... double overhand
100kg - 1x3
105kg + 16kg chains - 3x8
60kg - 2x12 ... fat gripz drop set
---
Hanging Leg Raise (barbell)
3x5
---
Barbell Press (behind the neck)
20kg - 1x10
30kg - 3x10
---

Some light Deadlifts on day 1 of new cycle. Did some fat gripz dropsets and under forearms are on fire the next day as I type.

It's a weird sensation to be Deadlifting such light weight (i.e. 60kg) on the dropsets but struggling to hold onto it. The posterior chain is all warmed up and ready to go after the worksets but the T-Rex arms are struggling to hold onto the bar when fatter. Just a different way to training grip versus doing one arm or two double overhand static holds.

Finished off with some Hanging Leg Raises for the first time in ages. Felt like I was curling/rowing my way to the bar versus using abs.

BossArky

Monday July 17th: Deload Squat - Kuwait (@HI)

Front Squat (flats, beltless)
90kg - 1x1 .. failed second rep. 1 rep is a PR anyway.
70kg - 1x3 ... dropsets from here on
60kg - 2x3
40kg - 2x8-10
---
Barbell Row
80kg - 3x6
60kg - 1x10
---
GHR
3x10 ... second and third sets with 5kg behind head
---
Lunge (barbell)
20kg - 1x8 per leg
30kg - 1x8 per leg
40kg - 1x8 per leg
---

Deload Squat. Worked up to Front Squatting 90kg for a single - PR. Failed second rep a couple of inches out of the hole. No big deal.

Some GHR, Lunges and Barbell Rows to show my colleague some different exercises.

BossArky

Tuesday July 18th: Deload Bench - Kuwait (@HI)

Bench (paused)
100kg - 3x3 ... easy

Machine Row
3x8
---
Machine Press
3x8
---
Lat Pulldown
3x8 - going light to moderate
---
Barbell Curl
20kg - 1x8
25kg - 1x8
30kg - 1x8
---
Incline Bench
20kg - 1x8
30kg - 1x8
40kg - 1x8
---

Messing about with some Deload Bench. Planned to meet colleague to take him through some upperbody stuff. Was thinking he was late and a no-show... until I realized I was actually an hour early as I was operating on Dubai vs. Kuwait time (1 hr time difference... I never bother updating my laptop timezone settings).

BossArky

Friday July 21st: Squat & Bench deload - Dubai (@home)

Front Squat
60kg - 3x5
---
Bench (close grip, fat gripz)
40kg - 3x8
---

Just keeping moving during deload. Took yesterday (usual Squat day) off totally.

BossArky

Saturday July 22nd: Deadlift day 2 of ? - Dubai (@home)

Deadlift (conventional)
60kg - 1x5 ... double overhand
100kg - 1x3
120kg - 1x2
125kg + 16kg chains - 3x8
65kg - 2x12 ... fat gripz drop set
---
Barbell Press (behind the neck)
20kg - 1x10
30kg - 3x10
---
Hanging Leg Raise (barbell)
3x5
---

Deadlift day. Feeling a bit knackered in the upper back from recent front Squats. Grip seemed weaker than usual - perhaps because I was using my non Eleiko bar for a change which is a bit smoother. Deadlifts: First set double overhand, second set dh for 5 reps... third set all mixed grip from what I remember.

Feeling the Front Squats in lower abs and upper back. Finished off with some Hanging Leg Raises for Ab variety. First set felt awkward as haven't done them for ages - but re-got the hang of them for set 2 & 3. Could feel a good stretch at the bottom and then contraction at the top.

Need to formulate a new program.

BossArky

Monday July 24th: Squat Day 1 of 12 - Kuwait (@HI)

Squat (flats, beltless)
140kg - 1x1
100kg - 4 or 5x9
---
GHR
3x12 ... second and third sets with 5kg behind head
---
Ab Roll out (barbell)
3x8
---

New Squat cycle. Worked up to a "heavy" single at 140kg.

Going forwards I want to get used to heavier weights for singles. You may remember that last cycle peaked at heaviest weight of 135kg for 3x3.

Have been doing a lot of lower % but higher volume in recent cycles which is fine for muscle growth but not good for mental strength under heavy weight. Dropped down to 100kg for 4 or 5x9 for the actual worksets. Lost count as was training with two work colleagues and spending some time coaching them.

Finished up with some GHR and ab roll outs.

BossArky

Tuesday July 25th: Bench Day 1 of 12 - Kuwait (@HI)

Bench (paused)
102.5kg - 1x1 ... handy
82.5kg - 6x6 ... easy
40kg - 1x6-8 ... closegrip and 5050 tempo

Barbell Row
80kg - 6x6
---
Arnold Press (standing)
15kg per arm - 1x8
20kg per arm - 1x8
22.5kg per arm - 1x8
---
Chin Up
bodyweight - 1x10 ... to load the guns before curls
---
Barbell Curl
20kg - 1x10
30kg - 1x10
35kg - 1x10
20kg - 1x10
---

First day of new Bench cycle. Worked up to single of 102.5kg then backed down to the worksets of 82.5kg 6x6. Again was training with a colleague and showing him how to bench which slowed things down a bit.

Abs in bits from yesterdays barbell roll outs. Expecting leg DOMS to kick in soon too as I write this a little over 24 hours after yesterdays Squats.

BossArky

Thursday July 27th: Squat Day 3 of 12 - Dubai (@home)

Squat (flats)
141kg - 1x1
110kg - 3x7
---

The 141kg single was quite slow. Almost skipped today as was knackered, so just getting through it was the aim. Dropped down to 110kg 3x7 for the planned worksets which were harder than they should have been. Last set the best.

BossArky

Saturday July 29th: Bench Day 3 of 12 - Dubai (@home)

Bench (paused)
92kg - 6x5

Face Pull (band)
6x10
---
Barbell Curl
20kg - 3x10
---

Getting through some Bench whilst not feeling 100% due to a big night out on Thursday just gone. Didn't train yesterday... so currently one day behind plan (i.e. should have Benched yesterday and Deadlift today). Will make it up and back on track in the coming week.

Alf Veedersane

BossArky wrote: »

Thursday July 27th: Squat Day 3 of 12 - Dubai (@home)

Squat (flats, beltl)
141kg - 1x1
110kg - 3x7
---

The 141kg single was quite slow. Almost skipped today as was knackered, so just getting through it was the aim. Dropped down to 110kg 3x7 for the planned worksets which were harder than they should have been. Last set the best.

Tbf, it's ~88% done in flats and beltless and I'd have thought it's a PR, or close to it, for it.

Dtp1979

Is there a specific reason for using flats or is it that you didn't have squat shoes with you?

Alf Veedersane

Dtp1979 wrote: »

Is there a specific reason for using flats or is it that you didn't have squat shoes with you?

Possibly because when oly shoes and belt go back on, those numbers will feel even easier

BossArky

Alf Veedersane wrote: »

Tbf, it's ~88% done in flats and beltless and I'd have thought it's a PR, or close to it, for it.

Whoops - that was a copy paste typo. I actually did use belt *face-palm*. Updated the original post & quote.

BossArky

Dtp1979 wrote: »

Is there a specific reason for using flats or is it that you didn't have squat shoes with you?

I moved from Australia to the Middle East in Jan. To save space in luggage (before shipping container arrived) I bought just three pairs of footwear (2 x formal work shoes along with my oly shoes - priorities priorities).

I got extremely sick of wandering about in the oly shoes when exploring new gyms on broken pavements, sandy footpaths, etc. The soles of the oly shoes are inflexible & I thus developed rather sore feet from longer walks of up to 5km round trips sometimes.. So for the past few months, now that I'm setup, I'm quite content to Squat barefoot at home in Dubai or in converse at the hotel in Kuwait.

BossArky

Alf Veedersane wrote: »

Possibly because when oly shoes and belt go back on, those numbers will feel even easier

For the moment I'm happy enough in flats. Will see if I add back in Oly shoes sometime in the future. Probably should do one day of each (flats vs heels) given that I'm Squatting twice a week.

BossArky

Saturday July 29th: Deadlift day 3 of ? - Dubai (@home)

Deadlift (conventional, beltless)
60kg - 1x5 ... double overhand
100kg - 1x3
130kg - 1x2
135kg + 16kg chains - 3x8 ... mixed grip
70kg - 2x12 ... fat gripz drop set
---
Barbell Press (behind the neck)
30kg - 3x8
---
Hanging Leg Raise (barbell)
3x5
---

Some Deadlifts. 2nd session of the day after Bench in the morning, (plus swimming in the afternoon)... and then this.

BossArky

Monday July 31st: Squat Day 3 of 12 - Kuwait (@HI)

Squat (flats, beltless)
142.5kg - 1x1
120kg - 3x5
---
GHR
3x12 ... first set = no weight. Second = 5kg behind head. Third set = 10kg behind head
---
Plank (barbell)
~8 to 10 holds of about 15 secs on and off
---

Some quick Squats. Good.

BossArky

Tuesday August 1st: Bench - Kuwait (@HI)

Bench (paused)
97.5kg - 6x4
60kg - 3x8 ... closegrip and 3030 tempo

Barbell Row
80kg - 6x4 ... standard grip double overhand
60kg - 3x10 ... underhand grip
---
Arnold Press (standing)
10kg per arm - 1x10
17.5kg per arm - 1x8
25kg per arm - 1x6
---
Seated Incline Supermans
1.25kg per arm - 3x15

Lateral Raise
5kg per arm - 3x5
---
Barbell Curl
20kg - 1x10
30kg - 1x10
40kg - 1x10
---
Rev Fly & Bench Pec Stretch Superset
1.25kg per arm: 20, 15, 10?
---

Superset my way to Bench/Barbell Row victory at lunchtime. The rest was some nice assistance.

Have listened to two Dorian Yates in the past couple of days - one on Tim Ferris podcast & the other on Joe Rogan Podcast. Yates recommends an underhand barbell row to hit bits of your lower lats/general back that the standard double overhand barbell row doesn't reach. He's right! Back is verging on cramping up as I'm typing this a couple of hours after training. Love that "just bust a new muscle bit" feeling.

Alf Veedersane

I thought the benefit of doing them underhand was just that it allowed you to load it a bit more because the extra contribution from biceps so it worked all of the muscles harder rather than working the lats differently.

BossArky

I dropped from 80kg 6x4 (overhand) to 60kg 3x10 (underhand) and felt the lighter weights way more.

It's on my to do list to google a bit further... but I'm guessing... longer range on motion is one of the factors along with differing elbow position (out vs in).

Try it - feels.... nice :pac:

Alf Veedersane

Not against trying it alright.

But now I think of it, it makes sense. Your arms/elbows will be closer to your sides, which will involve the lower lats more. Might not be a huge change but as I sit here at my desk getting strange looks for doing the movement, there's definitely a difference alright :pac: