Return of the King

Alf Veedersane

Some serious progress this past while, chief. Kudos.

What's the plan now? Mew cycle and then test or would you test and base the next cycle off new numbers?

BossArky

Alf Veedersane wrote: »

Some serious progress this past while, chief. Kudos.

What's the plan now? Mew cycle and then test or would you test and base the next cycle off new numbers?

Thank you! Pretty happy alright.

The plan now:
- deload for 1 week with minimal Squat and Bench to let the niggles recover
- restart the usual 6 week cycle from Monday next week for Squat and Bench
- started Deadlift cycle today because it gives me an extra week of Deadlift so I have 7 vs 6 weeks at the end of the cycle. First day is only about getting some light weights moving and dosen't hamper the SQ/BP deload week

I don't bother testing singles for the sake of it. It would just mean having to deload this week, do singles next weekend, then take another half or full week deload before starting a cycle. Wastes an additional week vs. just taking the deload now and going straight into a new cycle.

Similar to the cycle which just finished I'll throw in a heavy Squat single every day before the actual worksets. That will be exciting to see how it goes over the 12 sessions (6 weeks of Squatting twice a week).

I like this format: 6 weeks on / 1 deload... rinse, repeat... You are never too far away from heavy work and I find it ebbs and flows nicely for me over 3x2 week waves with every wave getting heavier.

BossArky

Saturday Sept 3rd: Deadlift day 1 of 7 - Dubai (@home)

Deadlift (conventional, beltless)
70kg - 1x5 ... double overhand
110kg - 1x3
110kg +16kg chains - 3x8 ... easy
70kg - 5x5 ... fat gripz

Barbell Press (behind the neck)
35kg - 3x8... fine
---
Barbell Row (with straps)
100kg - 3x5 ... no belt. Felt alright
---
Plank ... 2:30 ... 15 secs on/off
---

New Deadlift cycle. Starting up 5kg on last cycle.

Note to self: need to make sure the chains are properly secured and evenly distributed. On one set they worked themselves loose on one side as I didn't bother with clips. On another set they were bunched up on one side and thus not loading evenly. Fixed it up for the final set.

Changed the approach with fat gripz. More sets vs more reps for variety. Will see how the forearms feel tomorrow.

First timing Barbell Rowing 100kg 3x5 beltless. Felt alright.

Some BTN press and abs too.

BossArky

Tuesday September 5th: Deload 1 of 2 - Dubai (@home)

Front Squat (flats)
40kg - 1x5
60kg - 1x3
80kg - 1x2
60kg - 1x3
40kg - 1x5
---
Floor Press
60kg - 3x5 ... starting narrow grip and getting wider each set
---
Ab Roll Out (Ab Wheel, Knees)
3x5
---

Keeping moving. Body feeling sleepy and wrecked the past few days after recent peak so this felt good.

BossArky

Thursday September 7th: Deload 2 of 2 - Dubai (@home)

Front Squat (flats)
20kg - 1x6
30kg - 1x6
40kg - 1x6
50kg - 1x6
60kg - 1x6
---
Lunge
20kg per leg - 1x10
30kg per leg - 1x8
40kg per leg - 1x6
---
Overhead Squat band & 1kg per side
3x10
---
Overhead Squat
20kg - 3x5

Press Up
3x12

Pull Up (palms away)
3x3
---

Front Squats and Lunges as part of a nice light deload.

Did the Overhead Squats (with weight), Press Ups & Pull Ups as a giant tri-set.

Before progressing to the bar for Overhead Squats I experimented with 3x12 using just a band overhead & a 1kg mini plate secured on each side. The flexibility of the band was good for getting a feel of the movement. When I added the 20kg bar overhead it gave a nice stretch through the pecs.

BossArky

Saturday Sept 9th: Deadlift day 2 of 7 - Dubai (@home)

Deadlift (conventional, beltless)
70kg - 1x5 ... double overhand
120kg - 1x3
130kg +16kg chains - 3x8 ... mixed grip. Alright
80kg - 3x5 ... fat gripz

Barbell Press (behind the neck)
40kg - 3x8... fine
---
Barbell Row (with straps, no belt)
100kg - 3x5 ... first two sets a bit sloppy. Third set more strict & felt better

Ab Wheel (knees)
3x5
---

Some Deadlifts and accessory. Was planning to do the 130kg +16kg chains 3x8 doubleoverhand but after the first rep I felt wrecked and grip wasn't solid, so reverted to mixed. Have heard a few times that grip is a good indicator of general CNS fatigue & confirms my feeling of being fried the past while. Just coming out of the last cycle peak hangover I guess.

Been doing a lot of treading water for the past week: at least 15 mins twice a day for the past 10 days. Sounds like nothing, but is actually a great cardio workout. Heart starts thumping like you're on a moderate run and you're huffing and puffing fit to blow the house down. Zero impact for joints too.

My hamstrings are in bits with DOMS the past week and I wasn't sure where this was coming from. After careful analysis I think it is the treading water. Not what I would have expected. Really knackered deadlifting today which I'll put down to the extra cardio mentioned above. Did a few burpees and broad jumps outside in the garden after before hitting the pool for more treading.

The gloves are off from Monday: back to the grind for SQ/BP and let's see where the next 6 weeks takes us. Have it all mapped out on an IKEA picture frame on the gym wall. Pro-tip: The IKEA picture frame, with plastic picture protector cover, makes a great whiteboard for any gym wall. Erasable markers work well on them.

BossArky

Monday September 11th: Squat Day 1 of 12 - Kuwait (@HI)

Squat (flats)
70kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
130kg - 1x2
150kg - 1x1
105kg - 3x9
---
RDL (staps)
80kg - 3x12
---
Ab Roll Out (barbell, knees)
3x6
---

New cycle. Squat day 1 of 12. Top single on 150kg to get the party started.

Dropset 105kg 3x9 last set. Finished up with RDL and Ab Wheel.

Trained at Home in Dubai (vs usual Monday Squat training in Kuwait) so subbed in RDL with straps instead of GHR.

BossArky

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

Bench (paused)
85kg - 6x6

Barbell Row
60kg - 6x10 ... ring finger on rings
---
Arnold Press (standing)
10kg per arm - 1x12
15kg per arm - 1x10
20kg per arm - 1x8
---
Pec Stretch & Rev Fly SuperSet
3x12 & holding 2.5kg per arm
---
Barbell Curl
20kg - 1x10
30kg - 1x10
40kg - 1x11
---

First day of new bench cycle. Got it done in the middle of busy workday.

BossArky

Thursday August 28th: Squat Day 2 of 12 - Kuwait (@HI)

Squat (flats)
20kg - 1x5
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
130kg - 1x2
152.5kg - 1x1 ... top single
115kg - 3x7 ... worksets
---
GHR
3x10 - bodyweight
---
Ab Roll Out (barbell, knees)
x6, x8, x10
---
Leg Press
100kg - 1x15
120kg - 1x15
140kg - 1x15

Hip Adduction
15kg - 1x20
20kg - 1x20
25kg - 1x20
---

Squat 152.5kg top single (vs planned 151kg, no fractionals) as was still in Kuwait. Fine. Dropped down to 115kg for the dropsets.

Finished off with GHR, Leg Press and Hip Adduction to stretch out hips which are particularly tight especially on the left.

BossArky

Friday September 16th: Bench Day 2 of 12 - Dubai (@home)

Bench (paused)
95kg - 6x5

Chin Up (neutral grip)
6x5
---
DB Curl
6kg - 3x20

Lateral/Front Raise
6kg - 3x10
---

Benching.

BossArky

Saturday Sept 16th: Deadlift day 3 of 7 - Dubai (@home)

Deadlift (conventional)
70kg - 1x5 ... double overhand
120kg - 1x3
**add belt**
140kg +16kg chains - 3x8 ... mixed grip.
90kg - 3x5 ... fat gripz

Barbell Press (behind the neck)
40kg - 3x8... fine
---
Barbell Row (with straps, no belt)
100kg - 3x6

Ab Wheel (knees)
x6, x8, x10
---

Deadlifting. Sore two days later after the above. Getting some good work in on my back/upper back these days with all of the above.

Had to take about 10 attempts to get the final rep of the fat gripz 90kg 3x5. Kept dropping it but finally go it - YES! lol

BossArky

Monday September 18th: Squat Day 3 of 12 - Kuwait (@HI)

Squat (flats)
70kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
130kg - 1x2
155kg - 1x1 ... top single
125kg - 3x5 ... drop sets
---
RDL (straps)
90kg - 3x12
---
Ab Roll Out (barbell, knees)
3x6
---

Squat day 3 of 12. Top single of 155kg. Alrighty. Heaviest Squat in a couple of years.

... and the dropsets: 125kg 3x5

Added 10kg to the RDls and then finished up with Ab Wheel.

Alf Veedersane

You'll pass your old PR with an 'alrighty'!

BossArky

Tuesday Sept 20th: Bench Day 3 of 12 - Dubai (@home)

Bench (paused)
100kg - 6x4

Chin Up
bodyweight - 6x5
---
Arnold Press (standing)
6kg per arm - 3x12
---
Barbell Curl
30kg - 3x10
---

Bench and Chin Up supersets complete in 18 mins for the 54 reps which equals 3 reps per min. Good pace. #crossfit.

BossArky

Thursday Sept 21st: Squat Day 4 of 12 - Dubai (@home)

Squat (flats)
20kg - 1x5
70kg - 1x5
105kg - 1x3
**add belt & wrist wraps**
135kg - 1x2
157kg - 1x1 ... top single
135kg - 3x3 ... worksets
---
Ab Wheel (knees)
x6, x8, x10
---

Squat day 4 of 12.

Top single of 157kg. Didn't sleep well so today was about getting through it and focusing on recovery for next time.

Drop sets 135kg 3x3. These moved better than the top single. Got a better bar position. Felt slow at the time but looking back they were ok.

BossArky

Friday September 22nd: Bench Day 4 of 12 - Dubai (@home)

Bench (paused)
105kg - 6x3

Chin Up (neutral grip)
6x5
---
Barbell Curl
6kg - 3x20
---
Pec Stretch & Rev Fly SuperSet
3x10 & holding 1kg per arm
---

Right elbow achey from Squat.

Got through the Bench and Chin supersets in about 21 mins.

BossArky

Saturday Sept 23rd: Deadlift day 4 of 7 - Dubai (@home)

Deadlift (conventional)
70kg - 1x5 ... double overhand
**add belt & mixed grip from here**
120kg - 1x3
140kg - 1x2
150kg +16kg chains - 1x8 ... PR for 8 reps & mixed grip.
80kg - 2x6 ... fat gripz

Barbell Press (behind the neck)
40kg - 2x8... fine
---
Barbell Row (with straps, no belt)
80kg - 1x10
---
Plank
2x30 secs
---

Was gonna call it quits after warming up Deads on 70kg x5. Lower left back/SI joint a bit tight today. Warmed up ok so kept going. Cut the worksets to just 1x8 instead of 3x8 on 150kg + 16kg chains. Its a PR anyway, so who cares. Need to recover better and drop some accessory volume going forwards (e.g. high rep RDLs on Squat day).

Kept the accessory to just 1 or 2 sets. Barbell Rows didn't feel right at all so I called if after a set.

BossArky

Monday September 25th: Squat Day 5 of 12 - Kuwait (@HI)

Squat (flats)
70kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
120kg - 1x2
140kg - 1x1
159kg - 1x1 ... top single
115kg - 3x9 ... drop sets
---
Ab Roll Out (barbell, knees)
x6, x8, x10
---
Band Hamstrings (lying)
4x10
---

That 159kg single is my 2nd heaviest Squat ever - 1kg under my all time max. No big deal.

Drop sets on 115kg 3x9 felt heavier than they should for the first couple of sets. Took a tighter grip on the bar for the final one and it moved much quicker. Doing these dropsets after a pretty heavy single were harder than expected.

BossArky

Tuesday Sept 26th: Bench Day 5 of 12 - Dubai (@home)

Bench (paused)
90kg - 6x6

Barbell Row
60kg - 6x8
---
Barbell Curl
20kg - 3x10
---

Bench felt really light. Enjoyed Barbell Rows again. Done in approx 30 mins for the bench/rows supersets. Took it handy.

BossArky

Thursday Sept 28th: Squat Day 6 of 12 - Dubai (@home)

Squat (flats)
20kg - 1x5
70kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
125kg - 1x2
145kg - 1x2
161kg - 1x1 ... top single & a PR
125kg - 3x7 ... worksets
---
Ab Wheel (knees)
x6, x8, x10
---

Squat day 6 of 12: top single on 161kg for a PR. That was 2.5 years in the making since I squat 160kg in competition back in Melbourne March 2015.

.. and the drop sets: 125kg 3x7. Most painful thing of this session was palms of my hands on the Eleiko knurling. Usually I get some respite in Kuwait on hotel smooth bars... but have been in Dubai the past couple of weeks getting only Eleiko in the palm 5 days a week

BossArky

Friday September 29th: Bench Day 6 of 12 - Dubai (@home)

Bench (paused)
100kg - 6x5

Chin Up (neutral grip)
6x5
---
D Curl
6kg per arm - 3x20
---
Pec Stretch & Lateral Raise SuperSet
3x10 & holding 1kg per arm
---

Benching. Weight was fine. Elbows/Shoulders a bit achy from Squats yesterday.

BossArky

Saturday Sept 30th: Deadlift day 5 of 7 - Dubai (@home)

Deadlift (conventional)
70kg - 1x5 ... double overhand
**add belt & mixed grip from here**
120kg - 1x3
140kg - 1x2 ... mixed grip
160kg - 2x6 ... 5kg PR for 6
80kg - 2x6 ... fat gripz

Barbell Press (behind the neck)
40kg - 2x8
---
Barbell Row (which turned into Shrugs as lower back fried, with straps, no belt)
100kg - 2x10
---
Ab Wheel (knees)
2x8
---

Some good Deadlifting.

BossArky

Monday October 2nd: Squat Day 7 of 12 - Kuwait (@HI)

Squat (flats)
60kg - 1x5
100kg - 1x3
**add belt & wrist wraps**
125kg - 1x2
145kg - 1x1
162.5kg - 1x1 ... top single & PR
135kg - 3x5 ... drop sets
---
GHR
3x12

Ab Roll Out (barbell, knees)
3x6
---

Top single on 162.5kg for a PR. No spotter, no safety, no problem. #saveyourself.

Warmed up to 125kg inside the rack, but kept hitting the safetys (as expected from past experiences) so stepped out for the last warm up (145kg) and top single (162.5kg). Looking at the video the 162.5kg was fine. Quite happy.

Drop sets on 135kg 3x5 before finishing off with some GHR and Ab Wheel accessory.

BossArky

Tuesday Oct 3rd: Bench Day 7 of 12 - Dubai (@home)

Bench (paused)
105kg - 6x4

Barbell Row
60kg - 6x8
---
DB Press (standing)
7.5kg per arm - 1x12
12.5kg per arm - 1x10
15kg per arm - 1x8

DB Curl
7.5kg per arm - 1x12
12.5kg per arm - 1x10
15kg per arm - 1x8
---
Seated Unilateral Cable Row (with high elbows)
30kg? - 3x15
---

Bench for breakfast from 6:45am to 8am. Day 7 of 12: 105kg 6x4.

Right elbow sore due to cumulative volume. Got through it alright. Weight not an issue.

BossArky

Thursday Oct 5th: Squat Day 8 of 12 - Dubai (@home)

Squat (flats)
20kg - 1x5
70kg - 1x5
110kg - 1x3
**add belt & wrist wraps**
132kg - 1x2
150kg - 1x1
165kg - 1x1 ... top single & a PR
145kg - 3x3 ... worksets
---
Plank
2:30 of 15 secs on/off
---

PR single on 165kg. Felt alright.

Pretty achy through the elbows/shoulders for the dropsets so took about 15 mins between each set. Was pretty cooled down for the final one. All adrenaline gone and it was scraping the bottom of the barrel to unrack it and finish it off, but it was fine in the end. Knurling killing my palms again.

Alf Veedersane

How high do you think you can go in the short term, based on how that felt?

Out of interest, does it look better than it felt?

BossArky

Alf Veedersane wrote:

How high do you think you can go in the short term, based on how that felt?

We'll find out in the next 4 sessions as this cycle concludes in the coming 2 weeks!

Alf Veedersane wrote:

Out of interest, does it look better than it felt?

The 165kg last night felt easier than the 162.5kg a few days beforehand. During it I felt like I was getting into a weird position, but looking back at the video it wasn't too bad. Felt really calm before attempting the 165kg. Had 100% confidence that I'd get it.

BossArky

Friday October 6th: Bench Day 8 of 12 - Dubai (@home)

Bench (paused)
110kg - 6x3 ... accidental PR on the 4th set where I was lost in thought on work problems and bust out 4 reps instead of 3.

Barbell Row
40kg - 7x10
---
DB Curl
6kg per arm - 4x10 ... 2 sets before all the benching, 2 sets after
---
Pec Stretch & Lateral Raise SuperSet
2x10 & holding 1kg per arm
---

Needed to cram the benching in early morning as gonna be busy potentially for the next day or so. Didn't wanna have to try and cram both Bench and Deadlift in on one day tomorrow.

The weight of 110kg 6x3 feels fine, but I'm really achy through the elbows which makes me feel uncomfy.

Think I got an accidental PR on the 4th set where I was lost in though on work problems and accidentally busy out 4 reps instead of 3.

A tough 24 hours in the gym (Squat last night, Bench this morning) but got it done and that is all that matters.

Alf Veedersane

BossArky wrote: »

The 165kg last night felt easier than the 162.5kg a few days beforehand. During it I felt like I was getting into a weird position, but looking back at the video it wasn't too bad. Felt really calm before attempting the 165kg. Had 100% confidence that I'd get it.

I just ask cos both my 2nd and 3rd lifts at the last comp felt slow but looked grand watching back so was wondering if that was just me that felt like that!

BossArky

Saturday Oct 7th: Deadlift day 6 of 7 - Dubai (@home)

Deadlift (conventional)
70kg - 1x5 ... double overhand
120kg - 1x3
150kg - 1x2 ... add belt & mixed grip
170kg - 2x5 ... PR by 5kg for 5s
90kg - 1x4 or 5 ... fat gripz from here down & stop/start on this set as kept loosing grip
70kg - 2x6

Barbell Press (behind the neck)
40kg - 2x8
---
Barbell Row (with straps, no belt)
100kg - 1x6
---
Ab Wheel (knees)
3x8
---

Deadlift 170kg 2x5 for a 5kg PR. Felt good.