Return of the King

cardio,shoot me · 07-01-2010 3:16pm

Good stuff boss! how heavy are you atm?
100kg x 5 x 10 looks pretty damn tiring :P

BossArky · 07-01-2010 3:42pm

didn't do 5 sets at 100kg. Instead I took off 5kg on each boring but big set, so it went 100kg, 95kg, 90kg, 85kg, 80kg. Was banjaxed after it! :pac: Thanks though.

Think I lost a tiny bit of weight over xmas due to not eating as much as normal. Haven't weighed myself first thing in the morning yet so not sure. I'd guess I'm somewhere around 78kg.

cardio,shoot me · 07-01-2010 3:43pm

are you trying to lose or gain atm?

BossArky · 07-01-2010 3:55pm

Right now I'm focused on just finishing out cycle 6 week 3 and will probably have a gentle deload week after.

I'm moving to Australia on Jan 20th so getting ready for that is taking priority over training/stuffing myself. Once I get settled in there (early Feb?) I'll probably start eating more and hitting 531 hard again.

I've added in the cardio recently because I'll be arriving down under in the midst of the Australian summer. I want to be a bit fitter/leaner for running/swimming/cycling outdoors.

cardio,shoot me · 07-01-2010 3:55pm

and for the beach

BossArky · 10-01-2010 5:30pm

Sunday January 10th: 531 Cycle 6 Week 3 Bench Press (13:30pm-14:50pm)

Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10

Bench Press
40kg - 1x5
50kg - 1x5
60kg - 1x3
70kg - 1x5
79kg - 1x3
89kg - 1x1 ... prescribed reps = 1
60kg - 1x10 ... boring but big
50kg - 1x10
40kg - 1x10
30kg - 1x10
20kg - 1x10
---
Pull Ups (wide grip)
BW+10kg - 5x5 ... dodgy & weak
BW - 1x10 ... bit better, still weak

Calf Raise
30kg DB per arm - 5x15
---
External Rotation (pulley)
1.25kg per arm - 3x10

Face Pull
11.25kg per arm - 3x10
---
Row 5 mins (1130m)
---

Nothing to report. Went for prescribed reps and got them. Didn't push for more. Felt super weak on the pull ups.

BossArky · 13-01-2010 12:56pm

Wednesday January 13th: 531 Cycle 6 Week 3 Squat (6:30am-7:30am)

Bird-dogs
2x10 per side
---
Shoulder dislocates (band)
~5-6 x10

Pull Apart (band)
~5-6 x10
---
Squat
air - 1x5
20kg - 1x5
50kg - 1x5
62kg - 1x5
73kg - 1x3
93kg - 1x5
105kg - 1x1 ... failed on 2nd. Prescribed reps = 3
105kg - 1x1 ... again failed on 2nd. Prescribed reps = 3 i.e. repeating the above set
118kg ... didn't bother. It would have been a 3kg pb attempt. Logging it here for the sake of completeness
60kg - 5x10 ... boring but big. Used a light weight and bust them out quickly
---
Ab Pull Down ... supersets with boring but big
28kg - 1x15
38kg - 1x15
48kg - 3x10 ... full stack
---
Stiff Leg Deadlift
60kg - 3x8
---
Run 1km (5:45, ~90 cals) ... slowly. Legs knackered from squat
---

That is it. 6 cycles of 531 and my progress only fell apart on the very last day.

Felt like puking during the ab pull downs.

Training/eating/sleep has taken a back seat the past few weeks so I cannot complain --> finding a tenant, training my replacements, the snow, etc. Yesterday I ate next to nothing.

The next week before heading to Oz will be a bit of a deload and a bit of messing around if I make it to the gym. May try Fran, test my pull up max in 1 minute.... or chillax.

BossArky · 16-01-2010 3:39pm

For my own reference I'm attaching the following:

531 summary for cycles 1 to 6 including all reps and boring but big sets.
531 calculations for cycles 7 to 12.

I'm rather excited looking at cycles 7 to 12. If all goes to plan I should have a ~170kg deadlift by June. Another 6 months from July to Dec and it could go even higher.

The deadlift and military press went well in cycles 1 to 6. I added 18kg to my deadlift (132kg --> 150kg) and over 5kg to the military press (I say "over 5kg" because I'm not sure exactly what it was before I started. It was between 55kg & a dodgy 60kg). Got it up to 65kg x1 and 63kg x2). I will probably stick with the same assistance on both of those lifts.

Bench and Squat make require a slight rethink on the assistance work. Progress on these lifts was slower. I added 5kg to my bench (90kg --> 95kg) and 10kg to my squat (105kg --> 115kg) over the first 6 cycles. I'm thinking more dips and dumbbell work for the bench. Squat may just require more food.

I'm also looking forward to resetting my 531 max. I could do with a couple of easy months right now.

All of the above obviously dependent on sticking with 531. If it ain't broke, etc... There is one other thing I'm going to investigate too before deciding on 531 for definite.

I may just jump straight in to cycle 7 in the next day or two instead of trying Fran as mentioned in my previous post. Had some woeful quad DOMS since last squatting session, so postponed todays session. The deadlift 100kg x10 boring but big sets were too much over a week ago and I still haven't recovered. Got a bit of a cold recently which may be related.

brutusthebarber · 16-01-2010 3:49pm

The next few cycles look good Boss!

Looking forward to seeing how you get on.

Just a quick point re bench. I've found the best assistance exercise for it to be rowing.. be it machine rows or inverted rows. The stronger I've become in the rowing has allowed me handle more weight on the bar and actually feel like I can handle more too! Just something to consider.

I'm still unsure with the 531 squat myself. It seems to work amazingly well for some but not for others. You could try Kevpants suggestion of additional volume (check his log I cant remember the specifics).

Or just do Smolov for your squat:cool:

cardio,shoot me · 16-01-2010 10:28pm

id agree with brutus on bench, ive basically been whoring upper back work and its doing wonders for my bench. ie: went from a touch and go 70kg bench to a 87.5kg paused one

BossArky · 17-01-2010 2:58pm

Sunday January 17th: (10:30am- 11:40am) Messing about

Bike 2km ... warm up
---
45kg Thrusters / Kipping Pull Ups
7 / 7
3 / 7
2 / 7
death
---
20kg Thrusters / Kipping Pull Ups
~ 6 sets of 7 / 7 with breaks
---
Barbell Curl
20kg - 1x7, 1x8, 1x9

One Leg Calf Raise (holding weight same side as worked calf)
20kg - 3x10
---
Lateral Raise
7kg per arm - 3x5

DB Bench
12.5kg per arm - 1x5
20kg per arm - 2 x5
---
Face Pull
11kg - 2x10

External Rotation
1.25kg - 2x10
---

Today I was planning a full Fran attempt. No chance. My thruster technique needs more practice at lighter weight, hence the second attempts with only the bar.

On the 45kg thrusters the bar was resting on my finger tips so I was loosing a solid base and not getting the transfer of power from the leg drive. It turned into a more or less strict press once legs were extended.

The 20kg thrusters felt ok. Kipping wasn't too bad. Got well over the bar. Lots of blisters from all those sets. After about 5 reps I loose momentum and have to restart the swing. Need to practice more often.

All those thrusters and kipping pull ups had me in a heap and I was fit to go home but struggled on with other lighter stuff.

Some fellow (who does crossfit) came over and gave me a few pointers on thrusters and kipping pull up technique. He reckoned I should keep the bar closer to my neck on the thrusters and bend more from the hips on the kipping.

I am currently reading Brawn by Stuart McRobert. That is where I got the idea for the one leg calf raise. Most of the routines he proposes contain a calf workout on at least 2 of 3 days. I have previously trained calfs on just 1 of 4 days. I'm planning to increase the frequency to 50%.

He has a lot of good stuff to say (which you probably already know) but it bears repeating. i.e. there is no point working on definition and "bodybuilding" unless you have hunks of muscle around your thighs / butt / lower back from squat and deadlift variations. He refers to the "look of power" being strong back / traps on which everything else can be built. I found it funny where he refers to the "sham of a body" with big chest & arms and no glutes / legs.

He also writes about the important of direct neck work. I've only a few pages to go but he hasn't specified exactly what to do to train the neck (apart from pushing against resistance added by your hand).

He recommends using stiff leg deadlift weight close to your squat weight. Do the stiff leg deadlifts straight after the squats and eat loads and watch the muscle grow. That is kinda what I have been doing on squat day... but I need to increase the stiff leg deadlift weight a bit to come closer to the squat weight.

BossArky · 17-01-2010 3:16pm

brutusthebarber wrote: »

Just a quick point re bench. I've found the best assistance exercise for it to be rowing.. be it machine rows or inverted rows. The stronger I've become in the rowing has allowed me handle more weight on the bar and actually feel like I can handle more too! Just something to consider.

I was hoping the one arm db row, weighted pullups & weighted chins would be enough back work along with the face pulls. I may try your suggestion and drop the one arm db row and replace it with barbell rows and see if that helps the bench. It should also reduce the time required by half which is handy too.

brutusthebarber wrote: »

I'm still unsure with the 531 squat myself. It seems to work amazingly well for some but not for others. You could try Kevpants suggestion of additional volume (check his log I cant remember the specifics).

I remember Kevpants suggestion alright and will check it out again.

A drawback with 531 squat and bench is that I seem to spend most of the time warming up with sets that feel "too light" rather than getting down to the heavier stuff sooner. The one hour in the squat rack dosen't seem justified. Hopefully my new gym will have more than one rack so I don't feel too rushed.... or better still maybe I'll get a house with a shed for a home gym like Podge!

brutusthebarber wrote: »

Or just do Smolov for your squat:cool:

Do you have details of smolov? i.e. a handy excel file or something like that?

cardio,shoot me wrote: »

id agree with brutus on bench, ive basically been whoring upper back work and its doing wonders for my bench. ie: went from a touch and go 70kg bench to a 87.5kg paused one

Thanks for the input both!

Note to anyone reading - I still recommend 531. The above are just minor points.

brutusthebarber · 17-01-2010 3:43pm

BossArky wrote: »

I was hoping the one arm db row, weighted pullups & weighted chins would be enough back work along with the face pulls. I may try your suggestion and drop the one arm db row and replace it with barbell rows and see if that helps the bench. It should also reduce the time required by half which is handy too.

I remember Kevpants suggestion alright and will check it out again.

A drawback with 531 squat and bench is that I seem to spend most of the time warming up with sets that feel "too light" rather than getting down to the heavier stuff sooner. The one hour in the squat rack dosen't seem justified. Hopefully my new gym will have more than one rack so I don't feel too rushed.... or better still maybe I'll get a house with a shed for a home gym like Podge!

Do you have details of smolov? i.e. a handy excel file or something like that?

Thanks for the input both!

Note to anyone reading - I still recommend 531. The above are just minor points.

Smolov Excel http://www.joeskopec.com/Smolov.xls

I'd hit inverted rows over Barbell rows but that's just me. Whichever you feel you get the most work out of. Weighted Pull ups and Inverted rows, with face pulls is what I would go for.

If your new gym has a chest supported row I would hit that every bench session. 3-5 sets of 10. Seriously, has worked wonders!!

Yeah I know what you mean with the squat, which is why I ran a squat program. Now I'll run a few more cycles with 531 and see how it goes.

Good luck with the new cycles and the new life in Oz:cool:

Hanley · 17-01-2010 5:05pm

This is usually what I use for Smolov; http://joeskopec.com/smolov.html

It really has done incredible things for my squat, so I definitely recommend it if you want to improve that!

BossArky · 18-01-2010 8:21pm

brutusthebarber wrote: »

Smolov Excel http://www.joeskopec.com/Smolov.xls

Hanley wrote: »

This is usually what I use for Smolov; http://joeskopec.com/smolov.html

Nice one. I'll take a look at this and decide in a week or two.

BossArky · 18-01-2010 8:24pm

BossArky wrote: »

45kg Thrusters / Kipping Pull Ups
7 / 7

Here is a video of the first set from yesterday. The angle isn't great for the thrusters. This is the first chance I've had to record my kipping. In later sets I removed the step and swung more from the hips with legs straighter. Seemed to get a better swing that way.

https://www.youtube.com/watch?v=ePI3qs05Qx0

BossArky · 25-01-2010 12:27pm

Monday January 25th:

Bench Press
60kg - 1x5
70kg - 1x5
75kg - 1x4
---
DB Bench
22.5kg per arm - 3x10 ... keeping dbs wide apart at top
---
Deadlift
60kg - 1x5
100kg - 1x5
120kg - 2x5 ... second set with belt
---
Squat
60kg - 1x5
80kg - 1x5
90kg - 1x4 ... failed here going for 5. Was trying new technique
---
Chins
1x12
---

Joined a powerlifting club here in Melbourne. Today was first time with the coach going up in sets of 5 so he could find out where I was at. Not exactly on top form due to recent illness, sun burn and general disorientation :pac:

Back to it on Thursday evening. Positive first impression.

Chet Zar · 25-01-2010 12:30pm

BossArky wrote: »

Monday January 25th:

Bench Press
60kg - 1x5
70kg - 1x5
75kg - 1x4
---
DB Bench
22.5kg per arm - 3x10 ... keeping dbs wide apart at top
---
Deadlift
60kg - 1x5
100kg - 1x5
120kg - 2x5 ... second set with belt
---
Squat
60kg - 1x5
80kg - 1x5
90kg - 1x4 ... failed here going for 5. Was trying new technique
---
Chins
1x12
---

Joined a powerlifting club here in Melbourne. Today was first time with the coach going up in sets of 5 so he could find out where I was at. Not exactly on top form due to recent illness, sun burn and general disorientation :pac:

Back to it on Thursday evening. Positive first impression.

Howdy Boss, the artist formerly known as Celestial here, had to get a new username! You out in Oz permanently then? You'll be able to train on the beach now :cool:

BossArky · 27-01-2010 11:34am

Hey Celestial - couldn't you have just reset the password?

Yeah - I'm in Oz permanently now. Lots of outdoors stuff planned: swimming, cycling and running, etc.

BossArky · 27-01-2010 11:35am

Thursday January 27th:

Run ~2km from the Angel to South Yarra

BossArky · 28-01-2010 12:55pm

Thursday January 28th:

Warm Ups:

foam rolling
band pull aparts 2x10
shoulder dislocates 2x10
bird dogs 2x10

---
Bench Press
20kg - 1x5
50kg - 1x6
55kg - 1x3
60kg - 3x6
---
Lying Twists 3 x failure ... which was less than the prescribed 10 reps per set. Painful exercise
---
Deadlift
60kg - 1x6
85kg - 1x5
100kg - 1x3
110kg - 3x6 ... felt heavy
---
Squat
20kg - 1x5
50kg - 1x6
60kg - 3x6
---
Pull Ups (wide grip)
2x8
1x5

Glute Ham Raise
3x10
---
Sit ups (decline)
3x10
---

Based upon feedback I have changed the following:

my bench setup --> much wider feet, body way further down bench towards feet, wider grip, touch further down chest - was too hight before. Apparently it is better now. Slight increase in speed as getting closer to depth to get rebound up.

my squat --> ensure fingers are wrapped fully around bar. Didn't realise I wasn't really holding it properly before. Slight increase in speed as getting closer to depth to get rebound up.

my deadlift --> hold chest up a lot more before even starting the lift. I'm letting my backside come up too early all the time making it a two part movement.

Weights are all still light to work on technique. Need to get eating more. I was asked when I would hit 100kg. I thought he meant on the bench... no... he meant bodyweight...!

edit - glute ham raise rocks.

Molly · 28-01-2010 2:41pm

They don't rock the next day

BossArky · 01-02-2010 12:25am

Saturday January 30th:

Swimming in the Sea

~ 30 mins

BossArky · 01-02-2010 12:26am

Sunday January 31st:

Soccer 5 a side - cancelled due to heat --> turned into a 2 pints team meeting instead

BossArky · 01-02-2010 1:46pm

Monday February 1st:

Bench Press
20kg - 1x5
50kg - 1x6
60kg - 1x3
65kg - 3x6
---
DB Bench Press
22.5kg per arm - 3x10
---
EZ Curls
24kg - 3x10
---
Lying Tricep Extension (EZ bar)
14kg - 3xfail ... which was supposed to be 10 each
---
Deadlift
60kg - 1x6
70kg - 3x6
---
Squat
20kg - 1x5
50kg - 1x6
62.5kg - 1x3
72.5kg - 3x6
---
Glute Ham Raise ... from here down just warming down and talking
3x10

Pull Ups
3x5

Lying Twist
3x5-10
---

BossArky · 04-02-2010 11:55pm

Thursday February 5th:

Warm Ups:

foam rolling
band pull aparts 2x10
shoulder dislocates 2x10
bird dogs 2x10

---
Narrow Grip Bench (elbows touching sides)
20kg - 1x5
50kg - 1x5
55kg - 3x5 ... easy. Working on technique
---
Lying Twists (lying on floor braced between squat rack)
~3x10 ... these kill me
---
Deadlift
60kg - 1x5
90kg - 1x3
105kg - 1x2
117.5g - 3x5 ... better than recent deadlifting. Focus on keeping chest up, hips high and shoulders over bar
---
Squat
20kg - 1x5
50kg - 1x5
55kg - 3x5 ... easy. Working on technique
---
Chin Up (shoulder width grip)
BW - 1x12
BW - 2x8

Decline Situp
3x10
---

As you can see I'm still pottering away with light enough weights on squat and bench to improve technique. Even though the weights are light enough it is pretty tiring doing the 3 big lifts twice a week.

There is a competition on Feb 20th which my coach wants me to compete in for the experience. After that I will start a dedicated program of around 10 to 15 weeks (depending on next compeition date) starting off at 3x10 going to 3x8, 3x6, 3x5, 2x2 as the weeks go by and the weights ramp up. Deadlift alternates between heavy and light, same with bench and squat. Will then be training 3 days a week: Mon, Thurs, Fri.

The problem in Australia is that both raw and equipped compeititors are lumped into the one competition, so if you compete raw you will be up against people in deadlift / squat suits and bench shirts.

Hanley · 05-02-2010 12:42am

I can't believe you turned into a powerlifter. This is awesome!!

And don't be a pussy, compete. Caring and boasting about where you place is for internet glory hunters

BossArky · 09-02-2010 12:12am

Monday February 8th:

Warm Ups:

bird dogs 1x10
shoulder dislocates 1x10
band pull aparts 1x10

---
Bench
20kg - 1x5
50kg - 1x5
60kg - 1x3
65kg - 1x2
70kg - 3x5
---
DB Bench
25kg per arm - 3x6
---
Lying Tricep Extension
EZ bar + 20kg - 1x6 ... bit too heavy for proper form
EZ bar + 10kg - 2x6 ... better form
---
Curls
EZ bar + 12.5kg - 3x6 ... easy
---
Deadlift
60kg - 1x5
75kg - 3x5
---
Squat
20kg - 1x5
50kg - 1x5
60kg - 1x3
70kg - 1x2
80kg - 3x5
---

Feedback today:

Bench was good.
Bring stance in a bit closer on the squat. Otherwise fine.

BossArky · 09-02-2010 12:27am

Hanley wrote: »

I can't believe you turned into a powerlifter. This is awesome!!

Me + Powerlifter in same sentence = Lol

That reminds me I need to ring some fellow about getting a "soft suit" and some kind of heel-less shoes.

Hanley · 09-02-2010 12:45am

BossArky wrote: »

Me + Powerlifter in same sentence = Lol

That reminds me I need to ring some fellow about getting a "soft suit" and some kind of heel-less shoes.

They want you to squat close stance in heeless shoes....?

Return of the King

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