Return of the King

BossArky

Saturday September 21st: Messing about.

Zombie Squat (plate held in front in zombie grip)
5kg - 1x10
10kg - 1x10
20kg - 3x10

Ab Wheel
3x10

Band Pull Apart
3x10
---
Bench Press (paused, close grip, feet up)
20kg - 1x10
60kg - 3x10

Barbell Row
60kg - 3x10

Face Pull
3x10

DB Curl
Loads of sets starting with 20kg per arm for sets of 5 and gradually reducing weight over 8-10 sets

Tricept Pushdown
Loads of sets of 10 increasing weight from nothing to nipple popping off bone
---
Treadmill
~100 calories - ramping from slow up to fast walk then back down.
---

Another hotel gym work out. No Squat rack - so made do with other stuff.

Did some cardio on treadmill and monitored heart rate whilst staring at the beach. Interesting to do this. Reminded me of when I first start going to the gym years and years ago and I'd be killing myself trying to do 3km in sub 12 minutes or 5km in sub 25mins. Didn't run today - just wanted to burn some calories with fast walking. Aiming to lean out a bit before the PL onslaught begins afresh. That war is coming.

Went swimming after in first pool, then beach. So salty.

Spent all of yesterday checking out many hotels and gyms to see where I'm gonna train. Think I found one - so will get back into it properly in a while once messing about deload is done.

BossArky

Sunday September 22nd: Messing about

Bulgarian Split Squat
3 ascending sets per leg
---
DB Press (standing)
15kg per arm - 1x10
17.5kg per arm - 1x10
20kg per arm - 1x10

Chin Up
3x5
---
Lat Raise
2x10

Rev Fly
2x10
---
Run
Starting from walk and ramped up to 12kmph and burned ~100 calories
---

Messing about.

BossArky

Monday September 23rd: Messing about

Row
~5mins
---
Leg Press
4 or 5 ascending sets

Seated Row
3 ascending sets
---
DB Curl
10kg per arm - 1x10
16kg per arm - 1x10
10kg per arm - 1x10

DB Overhead Press
10kg per arm - 1x10
16kg per arm - 1x10
10kg per arm - 1x10
---

Had such a long deep sleep that night.

BossArky

Thursday Sept 26th: Messing about.

Squat (no belt, no sleeves)
20kg - 1x10
60kg - 1x5
80kg - 1x5
90kg - 1x5
100kg - 2x5
60kg - 3x10

Front Squat
60kg - 2x5

GHR
3x10

Barbell Roll Out (Abs)
3x10

Back Raise
3x10
---
Leg Press
3 ascending sets

Ham Curl (lying machine)
3 ascending sets
---

Travelling around the Middle East for work again. Really need to sort out a proper place to train at as I've come to the end of the post comp 2 week deload.

The memories of a fully equipped home gym are but a distance memory. Nearby countries are lobbing missiles, drones and insults at each other - all I want is a safe spot to squat.

Tried out a nearby commercial gym. Sweet talked the receptionist into letting me having a look around. That look around morphed into a 1.5 hr lower body session. Good facilities - has a rack, GHR, back raise, place to Bench and Deadlift plus a million machines and cardio stuff too.

Happy to be back lifting. Your mind can play all sorts of tricks on you when you are away from a barbell for a while. Calorie burn ramped back up and feeling mentally switched on again.

The major thing I learned during this session is that we, powerlifers, are literally kidding ourselves. I'm travelling and didn't bring my belt or sleeves. Trying to Squat 100kg for sets of 5 with no knee sleeves was tough! Coming out of the hole feels twice as heavy as it should be. Perhaps I should train totally and utterly raw raw for a change.

Experimented with head position on the Squat too - looking up slightly above eye line... vs my usual looking down at a spot approx 1 or 2 metres in front.

Just good to have a bar on my back again.

BossArky

Friday September 27th: Messing about

Face Pulls
3 ascending sets
---
VT (face down on bench)
2kg - 1x10 both positions
4kg - 2x10 both positions
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 6x6

T-Bar Row (frame)
frame - 1x10
frame +20kg - 1x10
frame +30kg - 6x10
---
Incline Bench
20kg - 1x10
40kg - 1x10
50kg - 1x10
---
Unilateral Lat Pull Down (machine)
3 ascending sets
---
DB Curl
16kg per arm - 1x10
14kg per arm - 1x10
10kg per arm - 1x10

DB Press
16kg per arm - 1x10
14kg per arm - 1x10
10kg per arm - 1x10
---
Rev Fly (machine)
3 ascending sets

Fly (machine)
3 ascending sets
---
Tricep Pushdown (seated, machine)
3 ascending sets
---
TRX Row
3x10
---

A good upper body session. Lots of bodybuilding as I experimented with equipment I wouldn't normally have access to.

BossArky

Friday October 4th: Squat

Squat
20kg - 1x10
60kg - 1x5
**add belt**
80kg - 1x3
100kg - 1x3
120kg - 2x6 ... worksets

Ab Wheel
4x10

SSB (with belt)
51kg - 2x10

GHR
bodweight - 4x10 ... on setting 2, 3, 3, 4
---

Oh Barbella - how I have missed you. 6 days since any training.

Quite busy with living life rather than writing about it & the associated lifting. Went Jet Ski-ing around the Gulf which was quite an experience. Can only get so close to various islands where royal families live before security approaches with machines guns and warns you off.

Finished off at the IAAF athletics seated amongst the Jamaican fans watching the 100m womens final, 4x400m mixed relay (which was awesome) and straining my eyes across the stadium to see the womens pole vault and mens triple jump finals. One of those once in a life time opportunities to attend such an event - so made the most of it.

Back home and making the most of the facilities.

Time to cut the baby fluff that was acquired in the months building up to competition where I morphed into an ultimately failed 180kg Squat attempting juggernaut. Gonna concentrate on keeping metabolism running high, bodybuilding, eating lean and cardio for the next while.

This could easily be one of those inflection points in life where I live in a hotel for the next while and turn around in 10 years wondering where my hair and waste line went.

Not me. May have lost the recent battle but the war is mine :pac:

Already feeling much better from the time off.

Let's go.

PS: also swam once that day and walked for 2 hours in the evening into the desert & back.

BossArky

Saturday October 5th: Bench Press

Band Pull Apart (medium yellow)
3x20
---
VT
1.5kg per arm - 2 positions (YT) - 2x10 each
---
Barbell Row
50kg - 6x12

Bench Press (paused)
20kg - 1x10
60kg - 1x5
85kg - 6x6
---
DB Curl (one arm at a time)
16kg per arm - 1x10
14kg per arm - 1x10
12kg per arm - 1x10

DB Bench (one arm at a time)
16kg per arm - 1x10
14kg per arm - 1x10
12kg per arm - 1x10
---

Benched 85kg 6x6 superset with Barbell Row 50kg 5x12. Light weights but felt so good from it.

Trained with the window open for the first time in close to 6 months. Weather cooling down which is nice, so can spend some time outside at beginning and end of day.

Also swam twice that day and went for a 90 minute walk in the evening.

Alf Veedersane

At this point in the training, would you consider running variations of the SBD for a bit as much for a mental break as a change of stimulus?

BossArky

Alf Veedersane wrote: »

At this point in the training, would you consider running variations of the SBD for a bit as much for a mental break as a change of stimulus?

In an ideal world, yes, I would mix things up.

However, I don't live in an ideal world at the moment. Lots of moving about between hotels and countries. When back home for these few days I need to JFL to keep the flame alight and burn some calories.

Hopefully in the coming weeks once I'm settled into a routine I can have a bit more of an artistic approach to training and paint from a wider palette :cool: Next week is more travel, same the week after, etc. In a bit of a transition phase at the moment.

BossArky

Monday October 7th: Messing about

Squat
20kg - 1x10
60kg - 1x5
85kg - 1x3
**add belt**
105kg - 1x3
125kg - 2x6

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... on setting 2, 3, 3, 4
---

Squats. Almost did this yesterday. Went into the gym but was so crippled from DOMS and calorie restriction I called it quits and left.

Today was fine.

BossArky

Tuesday October 8th: Bench Press

Band Pull Apart (medium yellow)
3x10
---
VT
1.5kg per arm - 2 positions (YT) - 2x10 each
---
Chin Up
bodyweight - 6x6 ... first three sets palms facing, final three sets palms to face

Bench Press (paused)
20kg - 1x10
60kg - 1x5
90kg - 6x6
---

Stuck with 6x6 Bench and added 5kg to make it 90kg for straight sets. Not on a program, just ramping up as will have to take a mini deload next week.

BossArky

Thursday October 10th: Deadlift

Deadlift
70kg - 1x5
100kg - 3x8 ... double overhand, beltless
---
Rubish Deadlift (i.e. on the 45 Degree Back Raise - Deadlifting, front elevated on blue bumper)
40kg - 3x12
---

Haven't deadlift in about a month. Got nice forearm and finger DOMS from using grip as I type this the next day.

BossArky

Saturday October 12th: Messing about

Squat
20kg - 1x10
60kg - 1x5
90kg - 1x3
**add belt**
110kg - 1x3
130kg - 2x6

Ab Wheel
4x10

SSB (with belt)
71kg - 2x10

GHR
bodweight - 4x10 ... on setting 2, 3, 3, 4
---

Squat late at night. Was expecting to feel tired, but was actually quite strong. 130kg 2x6 felt handy enough.

At the moment I've gone back to Rheeband knee sleeves (vs super supportive SBDs) and bare elbows. Wanna train sans mummification for a while.

Have been experimenting with the old Toro Lever belt too. Will probably bring that with me on my travels vs. SBD one. Buckle is hanging on with one shortened screw so have to have a kitchen knife handy to tighten it always.

Didn't eat after the above, so didn't sleep too well. Time for breakfast now.

BossArky

Sunday October 13th: Bench Press

Band Pull Apart (medium yellow)
3x10
---
VT
1.5kg per arm - 2 positions (YT) - 2x10 each
---
Barbell Row
50kg - 6x12

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x5
95kg - 3x6
---
Incline Bench
20kg - 1x10
40kg - 1x10
50kg - 1x10
---
DB Curl (one arm at a time)
16kg per arm - 1x10
14kg per arm - 1x10
12kg per arm - 1x10

DB Press (standing, one arm at a time)
16kg per arm - 1x10
14kg per arm - 1x10
12kg per arm - 1x10
---

Some quick Bench and associated bodybuilding accessories.

Kept the Bench worksets to just 3x6 as was limited by time.

Benching without elbow sleeves. Felt like the SBDs have been given me too much support in the past year and need to get back to raw raw.

BossArky

Monday October 14th: Deadlift

Deadlift
70kg - 1x5
120kg - 3x8 ... double overhand first set, mixed second and third sets, beltless
---
Rubish Deadlift (i.e. on the 45 Degree Back Raise - Deadlifting, front elevated on on blue bumper, back on two)
50kg - 3x12
---

Deadlift second time this week. Mixing things up.

Went heavier and greater ROM on the Rubish Deadift. See above. Squashed right thumb somehow dropping a plate. Bloody nail.

BossArky

Wednesday Oct 16th: Swim

Swim
500m (10x50m)
---

Went and checked out a 50m pool. So nice to swim in a proper full size Olympic pool.

I swim a lot in general - but usually in smaller 22-25m pools which are never too deep.

Hopping into the Oly pool felt like being in the ocean.... freezing water, greater depth and can actually swim for twice the length before having to turn.

Went straight through alternating breast stroke and front crawl each 50m length until 500m. Heart thumping and got a bit of a headache which from oxygen debt. Feeling great the next day as I type this.

Got there around 10:15pm. Pool was closing at 10:45pm... but managed to get my swim in. Had a lane to myself and was one of the last out of the water. So peaceful, just my thoughts and I. Gonna do this again going forwards.

Right upper hamstring a bit tender. May have strained it on the Rubish Deadlifts the other day. Nothing major.

Good.

BossArky

Thursday October 17th: Squat

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 2x5
100kg - 2x10

Ab Roll Out (barbell & small plates)
4x10
---
Front Squat
60kg - 2x5

Ham Curl (unilateral, standing)
10kg(?) on machine arm - 2x10 per leg
---
Lunges (barbell)
20kg - 2x10 per leg

45 Degree Back Raise
2x10 ... great hamstring stretch
---

That was good.

Checked out a gym close to work and got a free trail session.

Sales guy ended up asking me for tips on Squat, Bench, Dead. Hehe. Told me he'll rename the corner for the Big 3 in my honour. Lol.

Obviously I snuck out the back door on the way out so I didn't have to commit to when exactly I'd be coming back to sign up. This, dear reader, was a rookie mistake. The back door opens onto a couple of flights of stairs. Legs were in bits and I was limping down them like a drunken Bambi.

Nice.

BossArky

Friday Oct 18th: Swim

Swim
600m (12x50m)
---

Back at the Oly pool.

Went hard on the 6th length and was really out of breath on 7th. Got a second wind around 500m and the last bit up to 600m was quite easy. Could have went longer, but gonna stick with 100m increases each session in the name of incremental progress.

BossArky

Saturday: October 19th - Bench

VT
1kg per arm - 2 positions (YT) - 2x10 each
2kg per arm - 2 positions (YT) - 1x20 each
3kg per arm - 2 positions (YT) - 2x10 each
---
DB Press (standing)
10kg per arm - 1x10
16kg per arm - 1x10
20kg per arm - 1x10

DB Curl
10kg per arm - 3x10
---
Incline Bench
3x10 ascending sets

Row Machine #1
3x10 ascending sets
---
Close Grip Bench (feet up)
3x10 ascending sets

Row Machine #2
3x10 ascending sets
---
Face Pulls
3x10

DB Bench
24kg - 3x10
---
Tricep Pushdown
so many sets of 10 - went up and then burned down through the plates
---

Just did a heap of bodybuilding to get the lay of the land in hotel gym.

There seems to be two 20kg bars, which I didn't yet use. The rest are 12kg. All in all should be fine to train at. Will check out the Squat setup tomorrow.

BossArky

Sunday October 20th: Squat

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 2x5 ... worksets
105kg - 1x12 ... dropset #1
100kg - 1x12 ... dropset #2

Ab Roll Out (barbell & small plates)
4x10
---
45 Degree Back Raise
4x15 ... hamstrings on fire
---

Some high rep Squat dropsets paired with high rep Ab and 45 Degree Back Raise assistance. Hams, Glutes and Lower Back on fire.

BossArky

Wednesday: October 23rd - Bench

DB Press (unilateral, standing)
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10
16kg per arm - 1x10
18kg per arm - 1x10
20kg per arm - 1x10

DB Curl (unilateral, standing)
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10
16kg per arm - 1x5
18kg per arm - 1x5
20kg per arm - 1x5
---
Incline Bench (close-ish grip, just slight slight incline)
20kg - 1x10
60kg - 1x10
70kg - 1x10
80kg - 1x10
90kg - 1x3
60kg - 2x10

Barbell Row
52kg - 6x10
---
VT
1kg per arm - 2 positions (YT) - 2x10 each
2kg per arm - 2 positions (YT) - 1x20 each
3kg per arm - 2 positions (YT) - 2x10 each

Close Grip Bench (feet up)
12kg - 1x10
52kg - 1x10
62kg - 1x10
52kg - 1x10
---
Spinning Bike
125 calories to cool down
---

A heap of reps.

Enjoying the single arm standing DB Press. Feels good.

Had to take yesterday off as was totally destoryed from the Squats/Back Raise the day before. Late nights as cannot sleep and eyes hanging out of my head and me roaming about like the walking dead.

Had a better sleep after Bench session above.

Finished off with some spinning to burn 125 calories.

BossArky

Wednesday October 23rd: Squat

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 2x5 ... worksets
110kg - 1x12 ... dropset #1 and PR for 12 reps? Who knows?
100kg - 1x14 ... dropset #2

Ab Roll Out
4x15
---
45 Degree Back Raise
4x15 ... hamstrings on fire
---

Some rapid fire lower body.

BossArky

Thursday: October 24th - Bench

VT
1kg per arm - 2 positions (YT) - 1x15 each
2kg per arm - 2 positions (YT) - 1x15 each
3kg per arm - 2 positions (YT) - 1x15 each
4kg per arm - 2 positions (YT) - 1x15 each
5kg per arm - 2 positions (YT) - 1x15 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
90kg - 1x3
100kg - 6x3 .. easy

DB Lateral Raise
5kg - 1x10
4kg - 1x10
3kg - 1x10
---
Incline Bench
20kg - 1x10
40kg - 1x10
50kg - 1x10

Seated Row (machine)
20kg - 1x10
30kg - 1x10
40kg - 1x10
---
Chin Up (parallel grip)
bodyweight - 1x5
bodyweight +5kg DB - 1x5
bodyweight +10kg DB - 1x5
bodyweight - 3x5
---
DB Press (standing)
20kg per arm - 3x10
---
DB Curl (unilateral, standing)
10kg per arm - 3x10

Tricep Extension (unilateral, standing)
10kg per arm - 3x10
---
Rope Tricep Extension Pushdown
10kg - 3x10

Rope Curl
10kg - 2x10
7.5kg - 1x10
---
Spinning Bike
160 calories to cool down
---

Whenever in doubt without a plan for Bench in a commercial gym throw on 100kg and do sets across. Handy 6x3 and then a million bits of bodybuilding accessory. Felt quite strong in general.

Upper back fried as I type this the day after due to the VTs. Shoulder development is really coming along this year with all the upper back and overhead stuff I've been doing. Looking forward to this sky rocketing my bench.

Enjoying doing random stuff for the moment and alternating between lower and upper body days each time I train.

Finishing off each workout these days with an ever increasing number of calories on the spinning bike. Quite a nice relaxing way to cool down as staring into space lost in thoughts.

BossArky

Sunday October 27th: Squat

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
135kg - 2x5 ... worksets
115kg - 1x5 ... dropset #1
100kg - 1x16 ... dropset #2

Ab Roll Out
4x15
---
45 Degree Back Raise
4x15 ... hamstrings on fire
---

Squats were alright with worksets on 135kg 2x5.

Was thinking of 12-14 reps on the first dropset of 115kg, but fell through the hole on first rep and called it at a conservative 5 reps.

Went down to the usual dropset of 100kg and added two reps to get to 16. Building up to 20 in the coming couple of sessions.

Abs and Back Raise both 4x15 accessory.

BossArky

Sunday: October 27th - Bench

VT
1kg per arm - 2 positions (YT) - 1x15 each
2kg per arm - 2 positions (YT) - 1x15 each
3kg per arm - 2 positions (YT) - 1x15 each
4kg per arm - 2 positions (YT) - 1x15 each
5kg per arm - 2 positions (YT) - 3x15 each

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x3 .. fine

DB Lateral Raise
3kg - 1x10
---
Seated Pull down #1 (machine)
3 sets ascending

Seated Row (machine)
3 sets ascending

Seated Pull down #2 (machine)
3 sets ascending
---
DB Press (standing)
10kg per arm - 1x10
16kg per arm - 1x10
20kg per arm - 1x10
---
DB Curl (unilateral, standing)
10kg per arm - 3x10
---
Rope Tricep Extension Pushdown
15kg - 1x10
12.5kg - 1x15
10kg - 1x20

Rope Curl
15kg - 1x10
12.5kg - 1x15
10kg - 1x20
---
Spinning Bike
200 calories to cool down
---

Added 5kg on Bench over last day and went 105kg 6x3 in 14 mins flat.

A heap of bodybuilding assistance afterwards to burn calories.

Finished off with 200 calories in ~22 mins for a cool down on spinning bike. Backside sore from perching on top of it.

BossArky

Tuesday October 29th: Squat

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 1x1
140kg - 2x5 ... worksets
120kg - 1x5 ... dropset #1
100kg - 1x19 ... dropset #2 ... planned 18 but miscount took me to 19

Ab Roll Out
4x15
---
45 Degree Back Raise
4x15
---

Squat 140kg 2x5.

First set 140kg x5: Reps 1-4 were good, rep 5 really slowed almost to a standstill. May have burst some blood vessels on face.

Second set 140kg x5: Was better.

Drop set#1 120kg x5: Felt a lot harder than I thought it would considering I'd just taken off 20kg. Legs shot from the preceding sets.

Drop set#2 100kg x19: Miscounted and did 19 instead of planned 18. Got through them at quite a good pace.

Assistance was Abs and Back Raise.

Typing this the next day I feel like I slightly tweaked some part of right lower lat or rhomboid. No big deal.

BossArky

Friday November 1st: Deadlift

Deadlift
60kg - 1x5
100kg +16kg chains - 4x8 ... fine, just light

GHR
4x15
---

Some deload type Deadlift and GHR. Haven't done either for these for a couple of weeks. Increased worksets to 4 from usual 3 and focused on form and getting good quality work done.

BossArky

Saturday November 2nd: UpperBody

Seated Row (plate loaded)
frame +0kg per side - 1x10
frame +20kg per side - 1x10
frame +30kg per side - 1x10
frame +35kg per side - 1x10

Seated Row Machine
3 ascending sets - 3x10

Military Press
20kg - 1x10
40kg - 1x5
50kg - 1x5
60kg - 1x5 ... PR, maybe
40kg - 3x10

DB Hammer Curl
14kg per arm - 3x10
---
VT (both positions)
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10
4kg per arm - 1x10

Bench (feet up, flat back, close-ish)
20kg - 1x10
60kg - 1x10
70kg - 1x10 ... standard grip (ring finger on rings) from here down
60kg - 1x10
---
DB Incline Bench
10kg per arm - 2x10

Lat Pulldown
2x10
---

Some quick upperbody after a flight to clear the cobwebs.

Highlight was Military Pressing 60kg x5. That may be a PR.

BossArky

Sunday November 3rd: Lower Messing About

Goblet Squat
5kg - 1x10
10kg - 1x10
20kg - 1x10
---
Walking Lunges
3 lengths of 10 forward/10 back ... quads on fire
---
Front Squat
40kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5

Kick Back Glute Plate Loaded Frame
0kg - 1x10 per leg
20kg - 1x10 per leg
30kg - 1x10 per leg
---
Back Squat
60kg - 4x10

Ab Wheel
4x15
---
Spinning Bike
125 cals
---

Quads were totally shot after the above. Bending down to tie shoe laces my legs nearly gave out.

BossArky

Tuesday November 5th: UpperBody

VT (both positions)
2kg per arm - 2x10
3kg per arm - 3x10
4kg per arm - 1x10

Bench
20kg - 1x10
60kg - 1x10
80kg - 3x10 ... little ringer on rings i.e. slightly narrow than usual
60kg - 1x10 ... feet up, close grip
---
Seated Row Machine #1 (narrow parallel grip)
3 ascending sets - 3x10
---
Seated Pull Down (plate loaded, unilateral)
frame +20kg per side - 3x10

Seated Row Machine #2 (wide, palms away grip)
3 ascending sets - 3x10
---
DB Hammer Curl
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10

DB Press (standing)
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10
---
DB Bench
4kg per arm - 2x10 ... first 10 reps diamond hold, second 10 reps normal
6kg per arm - 2x10 ... first 10 reps diamond hold, second 10 reps normal
8kg per arm - 2x10 ... first 10 reps diamond hold, second 10 reps normal
---
Rope Pushdown
10kg - 3x10

Rope Curl
10kg - 3x10
---

Early morning training around 6am.

When I was finishing off my Bench some dude comes up to me and makes a fuss about using the Bench. Told him I had 1 set left. He looked at me as if I had three heads.

Once done I was unracking the weights. He made a big fuss about telling me to leave 60kg on it. From the look of him I made a quick calculation on his life expectancy if he attempted 60kg cold and suggested he start with just the bar.

He again gave me a snouty look and asked if I was talking about starting with the bar just for me or him. I stated I was suggesting that he start with just the bar to warm up and avoid injury. This time he looks at me as if I have 4 heads and how dare I question his manliness by suggesting he attempt just the bar.

I walk away... and hear him making a fuss about how there is sweat on the Bench. Sweet Jesus... there was nothing left on the bench as I didn't even break a sweat in this deload session, but I still went a wiped the thing down and informed him I wanted to see him working hard on sweating on the Bench going forwards.

30 seconds later, out of the corner of my eye, I see him unrack 60kg and get stapled on the first rep.

He quickly unracked everything without even trying a second rep and slunk off onto the abductor / abductor machine.

Lol.