Return of the King

BossArky

Thursday March 19th: Squat day 6 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
127kg - 3x7 ... work sets. Fine

Ab Wheel
3x10

GHR
3x10
---
SSB
65kg - 2x12

RDL
45kg - 2x12 ... light, for the stretch
---

Squat 127kg 3x7 on day 6 of 12.

Having some weird terminal kinda dreams inspired by Coronavirus.

Just gotta concentrate on doing all the productive things one can. In recent times commuting I've felt like the Will Smith character from I am Legend: airports, planes, hotels and city streets deserted. Made a relaxed change from the usual bustle.

Eating more carbs the past couple of weeks than I usually would. I put that down to the 30kg of rice I've stockpiled. Was thinking I should ramp up the calories a bit in recent months - now getting the chance.

My next while is going to revolve around rice, tuna, vitamin C, kindle, home gym and piano.

I just cannot bring myself to buy toilet roll or bottled water though - that is the sign that things are really off the rails mentally.

Weights moving well otherwise.

BossArky

Friday March 20th: Bench day 6 of 12

Bench Press (paused)
20kg - 1x10
60kg - 1x5
85kg - 1x3
100kg - 6x5 ... work sets. Fine

Band Pull Apart
3x20

Pull Ups
bodyweight - 3x6

Neck Training
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30

DB Lateral Fly
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---
Barbell Curl
20kg - 3x10 ... wide, medium, narrow grip

DB Incline Press
22kg per arm - 1x10
24kg per arm - 1x10
26kg per arm - 1x10
---

It's always a good day when you're repping 100kg on Bench: 6 sets of 5.

BossArky

Saturday March 21st: Deadlift day 3 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
147kg - 3x8 ... worksets

Military Press
43kg - 1x5
53kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
Barbell Row (medium grip)
70kg - 3x10 ... double overhand
---

Deadlift 147kg 3x8 - moved well.

Totally knackered going into this and afterwards.

BossArky

Monday March 23rd: Squat day 7 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
137kg - 3x5 ... worksets. Slow as tired
60kg - 1x12 ... high bar from here down
65kg - 1x12

Ab Wheel
3x10

GHR
3x10
---
45 Degree Back Raise ... superset with the high bar Squat assistance above
2x12
---

Squat 137kg 3x5. Pretty tired and sore from recent Deadlifts. Just getting through the Squats.

BossArky

Tuesday March 24th: Bench day 7 of 12

Face Pulls (band)
~3x20
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x4 ... getting heavier

Pull Ups (wide grip)
bodyweight - 3x6

Neck Training
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30

DB Lateral Raise
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---
Incline Press
60kg - 3x8

Barbell Curl
20kg - 3x10 ... wide, medium, narrow grip
---

Bench 105kg 6x4. Feeling heavier than expected. Volume starting to add up.

BossArky

Thursday March 26th: Squat day 8 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
130kg - 1x1
147kg - 3x3 ... work sets. Took a while

Ab Wheel
3x10

GHR
3x10
---
SSB
50kg - 2x12

RDL
50kg - 2x12
---

Squats moved slowly. Tired from past 4 weeks hard training. Looking forward to the volume reduction in weeks 5 & 6.

Took a good while slowly going through the heavier Squat worksets.

Enjoyed the lighter 2x12 afterwards on both RDL and SSB. Nice pump

Throat suddenly quite sore. Maybe coming down with the usual sickness when immune system battered from volume. Alternatively it's just the scalding hot tea I drank a couple of hours ago.

BossArky

Friday March 27th: Bench day 8 of 12

Bench Press (paused)
20kg - 1x10
60kg - 1x5
85kg - 1x3
100kg - 1x1
110kg - 6x3 ... work sets. Fine

Band Pull Apart
3x20

Pull Ups
bodyweight - 3x6

Neck Training ... first set with no weight, second & third sets with 0.5kg plate strapped to head
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30

DB Lateral Fly
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---
Barbell Curl
20kg - 3x10 ... wide, medium, narrow grip

DB Incline Press
22kg per arm - 1x10
24kg per arm - 1x10
26kg per arm - 1x10
---

Bench 110kg 6x3 felt fine.

Strapped a 0.5kg plate to my head for the second and third sets of neck training. Could really feel the extra weight & got a serious pump out of it.

Measured neck a few days back and it was 15.75 inches (40cm). Aiming to increase that in the next months now that I've started to add weight to the neck exercises. The past 3 months or so were mainly just bodyweight and I've gotten into the hang of the various exercises and ROMs.

Training going well.

Took both barbells outside in the sun after training. Gave them a run over with the wire brush. Got a serious amount of chalk and other stuff off them. Put some WD40 into the rotating collars and wiped down the sleeves.

Eleiko bar is now basically orange with the amount of rust that was hidden under the chalk. AusBB black oxide bar still looks black with a small bit of rust which isn't as noticeable as the silver Eleiko. First time doing any bar maintenance since getting both of them about 4.5 years ago.

Was watching a Brandon Campbell video where he was saying he gives his bars a brush down every couple of weeks. Cannot imagine doing it that often - mainly because it would get chalk and small bits of iron filings all over the gym floor.

In his videos he was also rubbing the shaft (i.e. knurling) with some 3 in 1 oil. Perhaps that would have helped avoid rust if I had done that a bit over the years. Have had these bars stored in all sorts of scenarios and temperatures.

Alf Veedersane

BossArky wrote: »

In his videos he was also rubbing the shaft (i.e. knurling) with some 3 in 1 oil.

Just as well you referenced the knurling or people would ask questions of you watching Brandon Campbell rubbing the shaft with 3-in-1 :pac:

BossArky

Saturday March 28th: Deadlift day 4 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
150kg - 1x1
167kg - 3x6 ... worksets & PR for 6s by 2kg

Military Press
44kg - 1x5
54kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
Barbell Row (medium grip)
70kg - 3x10 ... double overhand
---

Deadlift 167kg 3x6 for a 2kg PR on 6 reps. Felt easier than the 165kg last cycle 6 weeks ago.

BossArky

Monday March 30th: Squat day 9 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
127kg - 1x9 ... workset. Fine
65kg - 1x12 ... high bar from here down
70kg - 1x12

Ab Wheel
3x5

GHR
3x5
---

Squat 127kg x9.

Assistance was highbar 2x12 plus GHR and Ab Wheel.

BossArky

Tuesday March 31st: Bench day 9 of 12

Face Pulls (band)
~3x20
---
Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 4x6 ... worksets, easy

Pull Ups (wide grip)
bodyweight - 3x6

Neck Training ... headweight set 1, +0.5kg set 2, +1kg set 3
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30

DB Lateral Raise
1.5kg per arm - 1x10
4kg per arm - 1x10
---
Incline Press
60kg - 2x8

Seated Incline DB Curl
1.5kg per arm - 1x20
4kg per arm - 1x20
6kg per arm - 1x20
---
DB Fly
1.5kg per arm - 1x20
4kg per arm - 1x20
6kg per arm - 1x20
---
Unilateral Banded Row (2 red bands, unilateral handles)
3x10 per arm
---

Easy bench 95kg 4x6 followed by lots of experimentation.

Strapped plates to head with with gangsta wraps for the neck work sets 2 & 3. Used a rehband knee sleeve between forehead and plates for extra comfort.

Hooked heavy red bands up to unilateral handles to fashion a banded row off the weight stack - good use of items that are rarely used.

Mr. CooL ICE

BossArky wrote: »

Strapped plates to head with with gangsta wraps for the neck work sets 2 & 3. Used a rehband knee sleeve between forehead and plates for extra comfort.

I'd love to see a picture of this

Alf Veedersane

Mark Rippetoe wrote: »

I'd love to see a picture of this

It's everything you imagine.


And more :pac:

BossArky

Thursday April 2nd: Squat day 10 of 12

Squat
20kg - 1x10
60kg - 1x5
100kg - 1x3
120kg - 1x1
137kg - 1x7 ... work set. Went high bar for some reason. Felt fine

Ab Wheel
3x5

GHR
3x5
---
SSB
50kg - 2x12
---
Close Stance Squat (toes elevated on plate)
6kg per arm - 2x12

DB RDL (heels elevated on plate)
6kg per arm - 2x12
---

Squat 137kg x7 was easy. For some reason I went high bar today. Felt different than my usual low bar, but alright.

This was supposed to be a "heavy" session given that it is day 10 of 12. Felt like I had done nothing though, so added on some messing about exercises at the end with the close stance DB Squats plus DB RDLs.

BossArky

Mark Rippetoe wrote: »

I'd love to see a picture of this

:pac:

BossArky

Friday April 3rd: Bench day 10 of 12

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 4x5 ... work sets. Easy

Band Pull Apart
~6x20

Pull Ups
bodyweight - 3x6

Neck Training ... first set = headweight, second set = +0.5kg, third set = +1kg
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30
---
DB Incline Press
22kg per arm - 2x10

Barbell Curl
20kg - 3x10 ... wide, medium, narrow grip
---
Band Row
V-Handle (grey band) - 1x20
Unilateral Handles (red bands) - 1x20

Tricep Extension (DB Overhead)
1.5kg per arm - 1x20
4kg per arm - 1x20
---

Benched 105kg 4x5 easily. The rest was light assistance.

BossArky

Saturday April 4th: Deadlift day 5 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
150kg - 1x1
177kg - 1x5 ... workset & PR for 5s by 2kg

Military Press
45kg - 1x5
55kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
Barbell Row (wide, medium, wide grip)
70kg - 3x10 ... double overhand
---

Deadlift 177kg x5 for a rep PR and 2kg up on 6 weeks ago.

BossArky

Monday April 6th: Squat day 11 of 12

Squat
20kg - 1x10
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x1
147kg - 1x5 ... workset. High bar. Good
70kg - 1x12 ... high bar assistance from here down
75kg - 1x12

Ab Wheel
3x5

GHR
3x5
---

Squat 147kg x5. High bar again. Was pretty straight forward considering it was 2nd heaviest Squat day of the cycle. Video made it look like I was taking time between reps - I was: feeling out this higher bar position.

Had a Squatting revelation looking back at the 147kg video plus the assistance sets afterwards. Coming out of the hole on the heavier set (e.g. the 147kg x5) my default ingrained movement pattern is to resort to all back & good morning my way up. On the assistance I felt this mid one of the sets. Thereafter I consciously thought about engaging the quads first (vs back: e.g. 75kg x12) and powered straight up.

Alf Veedersane

Def think a cycle of high bar as your main squat would give you a good boost on the low bar.

BossArky

Tuesday April 7th: Bench day 11 of 12

Band Pull Apart
~6x20

Bench Press (paused)
20kg - 1x10
60kg - 1x5
85kg - 1x3
100kg - 1x1
110kg - 4x4 ... worksets. Good.

Pull Ups (wide grip)
bodyweight - 3x6

Neck Training ... headweight set 1, +0.5kg set 2, +1kg set 3
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30

DB Lateral Raise
1.5kg per arm - 1x10
4kg per arm - 1x10
---
Incline Press
60kg - 2x8

Seated Incline DB Curl
1.5kg per arm - 1x20
4kg per arm - 1x20
6kg per arm - 1x20
---
DB Fly
1.5kg per arm - 1x20
4kg per arm - 1x20
6kg per arm - 1x20
---
Unilateral Banded Row (2 red bands, unilateral handles)
2x10 per arm
---

Bench 110kg 4x4.

Final set felt like nothing for reps one to three. Slowed a bit on fourth.

The rest was light assistance.

BossArky

Thursday April 9th: Squat day 12 of 12

Squat (high bar)
20kg - 1x10
60kg - 1x5
100kg - 1x3
130kg - 1x1
157kg - 1x3 ... work set. Good

Ab Wheel
3x5

GHR
3x5
---
SSB
50kg - 2x12
---

Squat 157kg x3 to conclude cycle successfully. Bodyweight 83.5kg in recent mornings.

The comp where I totalled 500kg a year ago & Squat 170kg on third attempt was coming off a Squat cycle which peaked on 155kg x3.

Comp after that I peaked Squat cycle with 160kg x3. Went on to have a horrendous comp, missing 172.5kg on second attempt due to downward movement, and getting flattened with 180kg on third attempt.

So, good to end the cycle with 157kg x3 and feeling relatively fresh.

BossArky

Friday April 10th: Bench day 12 of 12

Bench Press (paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 1x1
115kg - 4x3 ... work sets. Alright

Band Pull Apart
~6x20

Pull Ups
bodyweight - 3x6

Neck Training ... first set = headweight, second set = +0.5kg, third set = +1kg
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30
---
DB Incline Press (Fat Gripz)
6kg per arm - 2x12

DB Incline Curl (Fat Gripz, seated)
6kg per arm - 2x12
---

Benched 115kg 4x3 to finish the cycle. Got through it - but expected it to be easier. Probably just the right peak weight for this cycle. Didn't have to strain too much on any reps. A bit fatigued in later reps - as would be expected.

Pull Ups are a good pacer (plus Neck afterwards) in amongst the Bench worksets. Got some good volume in this cycle with 216 Pull Up reps (3x6 twice weekly on Bench days over the 6 weeks).

Kept in the usual neck training. Increased weight each of the three rounds. These are now quite manageable.

The rest was light assistance: band pull aparts, DB incline press & DB curl. The last two were with fat gripz for variety.

Keeping up 10k steps per day whilst in 24 hour lockdown.

BossArky

Saturday April 11th: Deadlift day 6 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
160kg - 1x1
187kg - 1x3 ... workset & PR triple by 2kg

Military Press
46kg - 1x5
56kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
Barbell Row (wide, then two medium grip)
70kg - 3x10 ... double overhand
---

Deadlift 187kg x3 for a PR triple. 2kg up on 6 weeks ago.

Good end to a solid six week training cycle across all three lifts. Ended up with:
- Squat 157kg x3
- Bench 115kg x3
- Deadlift 187kg x3

These numbers equate exactly to a 500kg 1RM total (i.e. 157+115+187 = 459 .... then multiple by 1.09 = 500kg)

Bodyweight 82.9kg this morning.

BossArky

Monday April 13th: Squat day 1 of 12

Squat (high bar, heels)
20kg - 1x6
70kg - 1x5
**add belt**
110kg - 3x9 ... worksets.
75kg - 1x12 ... all high bar assistance too
80kg - 1x12

Ab Wheel
3x10

GHR
3x10 ... last set against light black band
---
RDL ... superset with the highbar Squat assistance above
40kg - 2x12
---

Squat 110kg 3x9 (high bar & heels) on first day of new cycle. First time wearing Squat shoes in a couple of years. Aim is to get some more quad work in this cycle.

Took a few sets to get into the slightly modified grove. Trying to focus on putting bar as high as possible on back. Sometimes I go on auto pilot and subconsciously slip it down a bit. That makes the lack of tear drop in my quads cry.

Increased the high bar assistance slightly. Adding 5kg per session.

On last set of GHR I added a black band for variety. Hooked it under the front GHR legs & held it in hands so that tension build up as I neared the top of the movement. Ended up in a position similar to how Santa must rein in Rudloph & co.

BossArky

Tuesday April 14th: Bench day 1 of 12

Band Pull Apart
~6x20

VT
1.5kg - 2x10 each position
4kg - 2x10 each position
6kg - 2x10 each position

Bench Press (paused, pinky on rings)
20kg - 1x10
60kg - 1x5
87kg - 6x6 ... worksets. Easy

Pull Ups (neutral grip)
bodyweight - 3x6

Neck Training ... no added weight
Face Up Flexion - 3x20
Face Up Rotation - 3x20
Face Up Lateral - 3x20
Face Down Extension - 3x40
Face Down Rotation - 3x40
Lying Side Flexion - 3x20 per side
---
Incline Press
65kg - 3x8

DB Lateral Raise
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---
Barbell Curl (Fat Gripz, wide to medium to narrow grip)
30kg - 3x10

Unilateral Banded Row (2 red bands, unilateral handles)
3x10 per arm
---

Benched 87kg 6x6 easily to start this new cycle. Going slighty narrower (pinky on rings) to change the ROM up and build up the triceps.

Chin Ups will be neutral grip this cycle.

Added a side lying neck exercise. Also increased reps across the board on existing neck training.

Added Fat Gripz on Barbell Curls.

Finished off with Banded Rows. Like the feeling of these in the upper and mid back.

Spent over 2 hours on the above. Taking my time.

Alf Veedersane

Interested to see how you find pushing the high bar weight a bit. Probably be pleasantly surprised if you haven't given over much time to pushing it before.

BossArky

Thursday April 16th: Squat day 2 of 12

Squat
20kg - 1x6
60kg - 1x5
100kg - 1x3
120kg - 3x7 ... work sets. High bar

Ab Wheel
3x10

GHR
3x10 ... last set against light black band
---
SSB
50kg - 2x12

45 Degree Back Raise
2x12
---

Was totally broken and battered coming into this day. Way over did the assistance on Squat & Bench day 1 of the cycle earlier in the week.

Had so much DOMS my resting heart rate went from usual 61bpm to 64bpm (it rises when you're in bits).

Glutes, quads, rear delts, shoulders, neck... everything DOMs'd to the max. Never had such neck DOMS. Couldn't sleep at all last night.

Anyway - Squat 120kg 3x7 high bar in heels today - just wanting to get it done. A bit ropey but survived and will learn the lesson - don't overdo the day 1 volume next time.

BossArky

Friday April 17th: Bench day 2 of 12

Bench Press (close grip, pinky just inside rings, paused)
20kg - 1x10
60kg - 1x5
80kg - 1x3
97kg - 6x5 ... work sets. Fine

Band Pull Apart
3x20

Chin Ups
bodyweight - 3x7

Neck Training ... no added weight
Face Up Flexion - 3x20
Face Up Rotation - 3x20
Face Up Lateral - 3x20
Face Down Extension - 3x40
Face Down Rotation - 3x40
Lying Side Flexion - 3x20 per side
---
JM Press (feet up)
20kg x10
25kg x10
30kg x10
35kg x10
40kg x10
---
Band Chess Press (standing)
grey - 1x50
yellow - 1x50
---
Unilateral Banded Row (2 red bands, unilateral handles)
3x10 per arm
---
DB Incline Press
22kg per arm - 3x10
---
DB Incline Curl (Fat Gripz, seated)
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---

Benched 97kg 6x5 in an epic 2+ hour session. Tried out JM Press and Band Chest Press. Fun.

Glutes totally in bits. Think it is from the addition of band which kicks in in the last 1/3 of the GHR ROM the other day.

BossArky

Saturday April 18th: Deadlift day 1 of 6

Deadlift
70kg - 1x5
110kg - 3x8 ... worksets. Easy

Military Press
42kg - 1x5
52kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
Barbell Row (wide, medium, narrow grip)
70kg - 3x10 ... double overhand
---
DB Lateral Raise .. messing about with different setups
1.5kg per arm - 1x10 ... strapping DB to upper arm with gangsta wrap
4kg per arm - 1x10 ... as above
1.5kg per arm - 1x10 ... holding DB in elbow between upper and lower arm
---
DB Shrug ... super light - getting a feel for it
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---

Deadlift 110kg 3x8 to start the new Deadlift Cycle. Keeping in the usual Shoulder Press and Barbell Rows.

Added some additional shoulder and trap work for variety. Just light stuff feeling them out.

BossArky

Monday April 20th: Squat day 3 of 12

Zercher Squat
5kg plate - 1x10
20kg bar - 1x10
---
Squat (high bar, heels)
20kg - 1x6
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 3x5 ... worksets.
80kg - 1x12 ... all high bar assistance too
85kg - 1x12

Ab Wheel
3x10

GHR
3x10 ... last set against light black band
---
RDL ... superset with the highbar Squat assistance above
45kg - 2x12
---

Quite warm: 36 degrees c. Usually I'd turn on the air con from April onwards. Just had the window open. Was dripping by the end of this.

Squat 130kg 3x5 high bar heels easily enough. The assistance sets of 12 were pumptastic on 80 and 85kg.

Did a couple of Zerchers too. Will include them in warm ups to get used to the movement.