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Return of the King

1…5657596162…92

Comments

  • #2902
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Monday August 21st: Squat Day 9 of 12 - Kuwait (@HI)

    Squat (flats)
    150kg - 1x1 ... fine
    120kg - 2x9 ... good
    ---
    GHR
    3x12 ... first set = no weight. Second = 5kg behind head. Third set = 10kg behind head
    ---
    Ab Roll Out (barbell, knees)
    3x10
    ---

    Totally knackered going into this. Haven't slept properly in 2 days since the heavy Deads on Saturday. Was down in Abu Dhabi for 24 hours, then back to Dubai, then flew to Kuwait... so travelling all over the place and diet/recovery not on point. The mission today was to hit the top single and dropsets in survival mode.

    Turned out quite successful actually. Top single on 150kg moved "ok" - I'll give myself some credit as was totally wrecked. The dropsets 120kg 2x9 handy enough. That is a PR for sets of 9.

    Reducing the volume on worksets from 3 to 2 as this is the final 2 week wave and I wanna attempt a more eloquent peak. Love the feeling of unracking this wondering to yourself what will happen if legs give out with no spotter or safeties. Kinda like that rush you feel as you are nearing the top of rollercoaster climb & you're hoping everything stays on the rails on the other side.

    GHR and Abs were the usual accessory.


  • #2903
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭Alf Veedersane


    BossArky wrote: »
    Top single on 150kg moved "ok" - I'll give myself some credit as was totally wrecked.

    I'd have said that was better than just ok, all things considered. Didn't really slow, kept shape nicely.


  • #2904
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Tuesday August 22nd: Bench - Kuwait (@HI)

    Bench (paused)
    92.5kg - 6x6 ... fine
    60kg - 1x10 ... closegrip and 3030 tempo

    Barbell Row
    60kg - 6x8 ... varying grips every 2 sets: double over moderate width 1 & 2, double over wide 3 & 4, double overhand moderate width 5 & 6
    ---
    Arnold Press (standing)
    12.5kg per arm - 1x10
    15kg per arm - 1x8
    17.5kg per arm - 1x6
    ---
    Barbell Curl
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10
    ---
    Pec Stretch & Rev Fly SuperSet
    3x12 holding 1.25kg per arm
    ---

    Lunchtime Bench and accessory. The next 3 bench sessions are where the cycle peaks so every bench session from here on in is gonna be a PR for 5, 4 and 3 reps respectively.


  • #2905
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Thursday August 24th: Squat Day 10 of 12 - Dubai (@home)

    Squat (flats)
    151kg - 1x1 ... good
    130kg - 2x7 ... PR ... handy enough
    ---
    Standing Ab Roll Out ... to the wall to limit ROM to about 3/4 ... i.e. slightly more than last time
    2x5
    ---

    Squats were good. 151kg top single. Checking back through my log this happens to be my 5th heaviest Squat of all time & heaviest outside of competition. Not bad for pyjamas & troll hair day.

    The 130kg 2x7 dropsets happened to be a PR for sets of 7.

    The Ab Roll Out was tough. Kinda face planted in the middle of the 1st set. Kept it to just 2 sets for the sake of recovery to cope with the heavy days to come.


  • #2906
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Friday August 25th: Bench Day 10 of 12 - Dubai (@home)

    Bench (paused)
    102kg - 6x5 ... PR for a set of 5
    ---
    Chin Up (neutral grip)
    6x5
    ---
    Barbell Curl
    20kg - 3x10 ... second and third set with armblaster
    ---

    Bench 102kg 6x5 tri-set with Chin Ups & Wheel of Time book 7. This benching is a PR for 5 reps & up 2kg on last cycle 6 weeks ago.

    Took 57 mins for the 6 sets which is slightly slower pace than normal. Focusing on recovery & ending the cycle successfully with just 2 more bench sessions to go: next Monday & Thursday


  • #2907
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Saturday August 26th: Deadlift day 7 of 7 - Dubai (@home)

    Deadlift (conventional)
    70kg - 1x5 ... double overhand
    120kg - 1x3
    **add belt**
    150kg - 1x2 ... mixed grip
    173kg - 2x3 ... PR for a set of 3 by 3kg over last cycle 6 weeks ago
    95kg - xf & then x1 ... fat gripz drop sets from here down
    90kg - x3
    80kg - x8
    70kg - x8
    ---
    Barbell Row (with straps)
    100kg - 3x5 ... SBD belt on backwards
    ---
    Barbell Press (behind the neck)
    30kg - 3x6... taking it easier for recover by just doing reps of 6 vs. the usual 10
    ---
    Plank ... 2:30 ... 15 secs on/off
    ---

    Deadlift 173kg 2x3. PR for 3 reps & up 3kg on last cycle 6 weeks ago. Felt alrighty.

    Packed on a bit of chub from all the milk I've been drinking the past 3 months but worth it for the gains which are coming thick & fast.


  • #2908
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Monday August 28th: Squat Day 11 of 12 - Kuwait (@HI)

    Squat (flats)
    20kg - 1x5
    60kg - 1x5
    100kg - 1x3
    **add belt & wrist wraps**
    130kg - 1x2
    152.5kg - 1x1 ... fine
    140kg - 2x5 ... PR for 5 reps. Solid. Best from the past was triples on this weight
    ---
    GHR
    3x12 ... first set = no weight. Second = 5kg behind head. Third set = 10kg behind head
    ---
    Ab Roll Out (barbell, knees)
    3x6 ... keeping the reps low for the sake of recovery
    ---

    Today's top Squat single of 152.5kg felt alright considering I crawled out of bed wrecked with Deadlift DOMS reaching its zenith from 2 days ago.

    Dropsets were 140kg 2x5 which is a PR at that weight by 2 reps. I liked the look of these. Felt solid.


  • #2909
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Tuesday August 29th: Bench - Kuwait (@HI)

    Bench (paused)
    107.5kg - 6x4 ... PR for 4 reps & handy enough

    Barbell Row
    60kg - 6x8 ... ring finger on rings
    ---
    Arnold Press (standing)
    7.5kg per arm - 1x12
    15kg per arm - 1x10
    20kg per arm - 1x8
    ---
    Pec Stretch & Rev Fly SuperSet
    3x15 & holding 1kg per arm
    ---
    Barbell Curl
    20kg - 1x10
    32.5kg - 1x8
    42.5kg - 1x6
    ---

    Bench 107.5kg 6x4 for a 2.5kg PR at 4 reps. 34 mins total including barbell row supersets. Handy enough.

    Its funny how you can toil for literally years to put 2.5kg on your bench and then suddenly this cycle and last cycle gains are popping up like mushrooms and PRs are falling out of the sky like North Korean missiles.

    Powered through the assistance. Increased curl weight slightly on last rep but reduced reps as it's the last week and shouldn't be killing myself. Just trying to give the guns a taster of what is to come next cycle.


  • #2910
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Thursday August 31th: Squat Day 12 of 12 - Dubai (@home)

    Squat (flats)
    70kg - 1x5
    100kg - 1x3
    130kg - 1x1
    154kg - 1x1 ... good
    150kg - 1x5 ... PR by 10kg over what I did 3 days ago & surprisingly easy. Only planned 3 reps and felt so good I kept going
    ---

    Final Squat day of this 6 week cycle. Peaked with a single on 154kg which happens to be my 4th heaviest Squat ever & best ever outside competition. However this was over shadowed with the dropset of 150kg x5 which followed. Made some serious Squat gains in the past few months. The heavy single up front works wonders for confidence & familiarity with higher weighs before getting in the worksets after.

    The dropset 150kg x5 was a 10kg PR on what I did 3 days ago. Lol. Possibility my greatest powerlifting achievement to date. Was only planning 3 reps but felt handy enough so kept going. Was gonna go for a 6th rep but decided to quit whilst I was ahead and live to fight another day.


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  • #2911
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Friday September 1st: Bench Day 12 of 12 - Dubai (@home)

    Bench (paused)
    113kg - 6x3 ... PR by 3kg for 6x3 on what I did 6 weeks ago and also 0.5kg over my best ever competition 1RM

    Chin Up (neutral grip)
    6x3
    ---
    Barbell Curl
    20kg - 3x10
    ---

    Pretty sensational 6 week cycle concluded today with Bench 113kg 6x3 PR superset with Chins 6x3.

    That 6x3 benching is a 3kg PR on last cycle 6 weeks ago and 0.5kg above my best ever competition 1 rep max. The program today only called for 112kg but I went #YOLO with 113kg to chip the comp 1RM because I knew it was there.

    I knew going into this that I was going to get it done. The weight itself felt fine, slighty bit of elbow pain from yesterdays Squats. Good times. Now for the deload.

    Just realized that I totaled 440kg based upon the peak training numbers for reps in this cycle which is 2.5kg under my best comp total.
    - Squat 154kg x1 / 150kg x5
    - Bench 113kg 6x3
    - Deadlift 173kg 2x3

    Probably good for something like SQ 170 / BP 120 / DL 180 at the moment for 470kg total if I went for singles.


  • #2912
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭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?


  • #2913
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2914
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2915
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2916
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


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  • #2917
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2918
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2919
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2920
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2921
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


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  • #2922
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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


  • #2923
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2924
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭Alf Veedersane


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


  • #2925
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2926
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2927
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2928
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2929
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2930
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2931
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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


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  • #2932
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2933
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2934
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2935
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2936
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2937
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭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?


  • #2938
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2939
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2940
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭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! :)


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  • #2941
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭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.


  • #2942
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Monday October 9th: Squat Day 9 of 12 - Dubai (@home)

    Squat (flats)
    20kg - 1x5
    70kg - 1x5
    110kg - 1x3
    **add belt & wrist wraps**
    130kg - 1x2
    150kg - 1x1
    170kg - 1x1 ... top single & 5kg PR
    125kg - 2x9 ... drop sets & 5kg PR
    ---
    Ab Roll Out (barbell, knees)
    2x8
    ---

    Top single on 170kg for a 5kg PR. Pretty happy with this one!

    Was gonna go for 168kg for a 3kg PR just to break Alfs heart... but knew I had more in me and the only heart broken would be mine if I didn't seize the day whilst feeling strong. The 10kg plates were lying there so it was simpler to just jump from 150kg to 170kg, instead of 150kg to 168kg with loose change etc. The 150kg last warm up felt like 60kg.

    Again, felt 100% confident I was gonna get the 170kg and it was just a case of doing it.

    Dropped down to 125kg 2x9 for the dropsets which was also a 5kg PR for that set/rep scheme. Those were fine after coming down from the top single.

    170kg - wow!


  • #2943
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭Alf Veedersane


    BossArky wrote: »
    Was gonna go for 168kg for a 3kg PR just to break Alfs heart... but knew I had more in me and the only heart broken would be mine if I didn't seize the day whilst feeling strong.

    :D:D:D

    The right decision was made.

    Bear in mind, 167.5 is a comp PR. I tripled it (to depth) in the gym a few weeks before the May comp.

    I reckon 175 is there looking at the 170!
    BossArky wrote:
    The 150kg last warm up felt like 60kg

    Reminds me of the CWS mantra....'Treat 60 like your max and your max like 60'. (the number was different because imperial Murkans)


  • #2944
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Alf Veedersane wrote: »

    Bear in mind, 167.5 is a comp PR. I tripled it (to depth) in the gym a few weeks before the May comp.

    I'm glad you mentioned this because it gives me motivation to keep pushing for the final 3 Squat sessions of this cycle!


  • #2945
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,742 ✭✭✭✭Alf Veedersane


    BossArky wrote: »
    I'm glad you mentioned this because it gives me motivation to keep pushing for the final 3 Squat sessions of this cycle!

    Motivation for me in next comp is the sight of three pristine red Eleiko plates at either end of the bar :)


  • #2946
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Tuesday Oct 10th: Bench Day 9 of 12 - Dubai (@home)

    Bench (paused)
    95kg - 6x6

    Chin Ups (parallel grip)
    bodyweight - 6x6
    ---
    DB Curl
    6kg per arm - 3x10

    DB Press (standing)
    6kg per arm - 3x15
    ---

    Bench and Chin supersets done in 43 mins.

    Some light curls and overhead press for elbow health and pump.


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  • #2947
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


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

    Squat (flats)
    20kg - 1x5
    70kg - 1x5
    110kg - 1x3
    **add belt & wrist wraps**
    135kg - 1x2
    155kg - 1x1
    175kg - FAIL
    135kg - 2x7 ... worksets & PR for 7s
    ---
    Plank
    2x30-40 secs
    ---

    Put 5kg onto the bar to attempt a 175kg Squat. That was a bridge too far this time.

    No big deal. Fatigue caught up with me and didn't feel 100% rested and recovered. Think I battered myself too much by doing 6x6 on chins with bench the other day. Still pretty sore.

    Dropsets on 135kg 2x7 was a PR.


  • #2948
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Friday October 13th: Bench Day 10 of 12 - Dubai (@home)

    Bench (paused)
    105kg - 6x5 ... PR for 5s

    Band Pull Apart
    6x15
    ---
    DB Curl
    6kg per arm - 3x12

    DB Arnold Press
    6kg per arm - 3x12
    ---

    Bench day 10 of 12: 105kg 6x5 for a PR on 5s. Superset this with band pull aparts.

    The fatigue was real after yesterday’s Squats. Happy to get through this and recover properly for next time


  • #2949
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Saturday Oct 14th: Deadlift day 7 of 7 - Dubai (@home)

    Deadlift (conventional)
    70kg - 1x5 ... double overhand
    120kg - 1x3
    150kg - 1x2 ... add belt & mixed grip
    170kg - 1x1
    190kg - 1x1 ... PR by 9kg
    200kg - 1x1 ... PR by 19kg
    177kg - 1x3 ... worksets
    ---
    Plank
    2:30 ... 15 secs on / 15 secs off
    ---

    Achievement unlocked: 200kg Deadlift.

    That’s a 19 kg PR in about 3 months. Final warm up on 190kg and the actual planned worksets of 177kg x3 which I did after as dropsets. Knew I was feeling strong so had to seize the day and pull 200kg. Got a bit out of shape, up onto toes & had to man handle it back to lock out.

    Happy enough.


  • #2950
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Monday October 16th: Squat Day 11 of 12 - Dubai (@home)

    Squat (flats)
    20kg - 1x5
    70kg - 1x5
    110kg - 1x3
    **add belt & wrist wraps**
    140kg - 1x1 ... felt heavy
    160kg - FAIL ... way too fatigued
    145kg - unracked and then reracked - felt heavy so couldn't be bothered with planned 2x5
    100kg - 1x2
    90kg - 1x2
    60kg - 1x2
    ---
    Dumbbell Deadlift
    6kg per arm - 3x12
    ---

    So it looks like I totally peaked at the end of week 5, meaning this week 6 is a write off for Squat. Mentally I wasn't there either. After Squatting 170kg and attempting 175kg last week... there was no motivation to even have 160kg on my back. Will see how Bench feels later.

    Good lesson to learn outside of an actual competition training cycle. (i.e. don't ever push that hard in training when building up to an actual meet)

    Gonna take some light Squat days for the next while. Will try to finish Bench program as planned this week with the final 2 days.


  • #2951
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,647 Mod ✭✭✭✭BossArky


    Tuesday Oct 17th: Bench Day 11 of 12 - Dubai (@home)

    Bench (paused)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    100kg - ???? not sure if I did this set or skipped straight to 110kg x1
    110kg - 1x1
    115kg - 1x1 ... PR by 2kg
    120kg - 1x1 ... PR by 7kg
    125kg - 1x1 ... PR by 12kg
    130kg - stapled
    60kg - 2x8
    ---
    Barbell Row
    60kg - 3x10
    ---
    DB Curl
    6kg per arm - x6, x8, x10

    DB Press (standing)
    6kg per arm - x6, x8, x10
    ---

    Not sure what happened there ^^.

    Aim of the day was stick to the plan and finish off day 11 of 12 of this Bench program which called for worksets on 110kg 6x4.

    In the midst of warming up I was day dreaming about the Camaros I've been test driving. Ended up doing what I thought was my final warm up of 100kg x1, but after hopping off the bench realized that I had just done a single on 110kg, not 100kg. Maybe I skipped the 100kg single, or maybe I did it and couldn't remember. Either way... the 110kg x1 felt easy like 100kg... and now I was primed for an all time PR attempt.

    Went up in 5kgs to hit PRs on 115kg, 120kg and then 125kg... before getting stapled with 130kg.

    This takes me to a 495kg training total this cycle (SQ 170 / BP 125 / DL 200).


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