Return of the King

Saturday April 15th: SSB Squat & Chin Ups

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

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SSB

53kg - 3x5

Chin Up

3x5

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First time Squatting for a few weeks. SSB gave the quads some nice DOMS. Left hip still a bit tender so will take it easy a bit longer.

Friday April 21st: Deload

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

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Bench Press

20kg - 1x5

50kg - 1x5

70kg - 6x5

Band Row (2x medium red bands)

6x10-20

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DB Curl

4kg per arm - 3x10

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Needed to move - enjoyed training. Bench day 2. Light.

Thursday April 27th: Deload

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x20 (10 up to parallel, 10 from parallel up)

Ab Wheel

3x10

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Face Pull / Row (band, unilateral, medium red)

3x20 ... 10 per exercise per each of the two exercises per set

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x3

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Trained early morning which was good for a change.

Wednesday May 3rd: Bench day 6 of 12.

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Ab Wheel

3x10

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Band Row (unilateral, medium red)

3x20 per side

DB Rev Fly (YT, two positions)

4x10 each position

Bench Press

20kg - 1x5

75kg - 6x5 ... or may have been 7x5. Lost count.

Hip Thrust (against bench)

3x10 ... trying to find optimal position.

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Barbell Curl

20kg - 3x10 ... dragging bar up chest for additional isolation as per Stan Efferding

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Bench 75kg 6x5 (or 7x5?) in 29 mins.

Started including hip thrusts light at 3x10 superset with some benching to get some blood flowing down there. Going to get reps in light before building up - to learn form.

Sunday May 7th: Bench day 7 of 12.

Chin Up

bodyweight - 3x5

Band Row (from pull up bar, medium red)

3x10 per side

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DB Rev Fly (YT, two positions)

4kg per arm - 6x10 each position

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x4 ... in just under 30 mins

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Barbell Curl

20kg - 3x10 ... dragging bar up chest for additional isolation as per Stan Efferding

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Bench day.

Do a standard barbell curl... but drag the bar up your abs/mid chest. Slightly changes the stimulus on the biceps. Your elbows will go back behind you a bit. Good for variety every now and again.

Friday May 12th: Bench day 8 of 12

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 6x3

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Barbell Curl

20kg - 3x10

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Various rowing with bands as assistance I guess plus some curls. Cannot remember exactly.

Monday May 15th: Bench day 9 of 12

Pull Down (medium red band)

3x10

Chin Up

3x5

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DB Rev Fly (V, T)

4kg per arm - 3x10 both positions

Bench Press

20kg - 1x5

70kg - 6x6

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Barbell Curl

20kg - 3x10

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Bench in the late afternoon.

Saturday May 20th: Lower body

Leg Ext

5x20

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Abductor

3x20

Abduction Machine

3x20

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Sled Pull

+0kg - 2 trips

+20kg - 2 trips

+40kg - 2 trips

+60kg - 2 trips

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Left hip / glute still a bit sore. Taking it easy and doing some non Squat/non Deadlift stuff.

Friday May 26th: Bench day 12 of 12

Pull Down (unilateral, medium red band)

3x10

Band Pull Apart (medium red band)

3x10

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Chin Up

3x5

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 1x2

100kg - 3x3 ... alright

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DB Curl

6kg per arm - 3x10

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Neck Flex

various rotation, curl & extension - 1x20 each

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Main event was Benching 100kg 6x3. Was planned for 6x6 but training has been hit or miss recently so cut it at three sets and will rebuild better for next time.

Monday May 29th: Bench day 1 of 12

Pull Down (unilateral, medium red band)

3x10

Band Pull Apart (medium red band)

3x10

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Band Row (medium red band)

3x10

Bench Press

20kg - 1x6

70kg - 6x6

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DB Curl

6kg per arm - 3x10

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DB Overhead Press

22kg per arm - 3x5

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Some early morning Benching. New cycle. 70kg 6x6 easy peasy in 30 mins in amongst pumping up bike tires and band rows.

Sunday June 4th: Bench day 3 of 12

Lat Pull Down

40kg - 3x10

T-Bar Row

frame +20kg - 3x10

Bench Press

80kg - 6x4

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DB Overhead Press

14kg per arm - 1x5

18kg per arm - 1x5

22kg per arm - 1x5

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Leg Ext

3x10

Leg Curl (lying)

3x10

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More benching at the gym. Nice to mix things up and test out various bodybuilding appartatus vs the usual PL compouds (i.e. Lat PullDown, T-Bar Row, Leg Ext, Leg Curl... and some heavier DBs for OHP).

Wednesday June 8th: Bench day 5 of 12

T-Rex (Row & Rev Fly)

3x10 both exercises ... nice burn

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Leg Ext

3x10

Leg Curl (lying)

3x10

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Bench Press

80kg - 6x5

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DB Overhead Press

14kg per arm - 1x8

18kg per arm - 1x6

14kg per arm - 1x10

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Neck (lying on bench)

face up curl - 3x10

face up rotation - 3x10

face down ext - 3x10

face down rotation - 3x10

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Calf Raise (off edge of oly platform)

3x10

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Some good full body stuff.

Wednesday June 21st: Bench day 8 of 12

Double Pulley Cable Row (unilateral)

3x10 per arm

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Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x3

Deadlift

70kg - 1x5

120kg - 1x5

Chin Up

bodyweight - 3x3

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Ab Wheel (oly bar & small plates)

3x10

Calf Raise (off oly platform edge)

3x10

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Leg Ext

3x10

Leg Curl (lying)

3x10

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Benched 90kg 6x3 and first time Deadlifting (120kg 3x5) for a while.

Had been resting Deadlifts and Squats due to some minor left hip/glute pain. Physio told me that left glute is just tight - so doing various stretches there. Happy to be back Deadlifting.

Monday June 26th: Bench day 9 of 12

45DBR

3x10

Calf Raise

1x10

Leg Swings

1x20 per side

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Squat

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

Bulgarian Split Squat

bodyweight - 5x5 per leg

Glute Stretch

~15 seconds per side x5 superset with Squat and Bulgarians

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Double Pulley Cable Row (unilateral)

3x10 per arm

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Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x6

Lat Pull Down (double under grip)

30kg - 1x10

35kg - 1x10

40kg - 1x10

45kg - 1x10

50kg - 1x10

55kg - 1x10

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Leg Ext

3x20

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First time Squatting for a while. Stretched out glutes before and during. Seemed to help.