Return of the King

BossArky

Tuesday April 21st: Bench day 3 of 12

Band Pull Apart
~3x20

VT
1.5kg - 1x10 each position
4kg - 1x10 each position
6kg - 1x10 each position

Bench Press (paused, pinky inside rings)
20kg - 1x10
60kg - 1x5
85kg - 1x3
102kg - 6x4 ... worksets. Strong

Chin 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
---

Close Grip Benched 102kg 6x4 handy enough.

Neck is massive with pump after the above. Will be interesting to see how the volume affects measurements at end of this cycle.

BossArky

Thursday April 23rd: Squat day 4 of 12

Zercher Squat
20kg - 1x5
30kg - 1x5
40kg - 1x5
---
Squat
20kg - 1x6
60kg - 1x5
100kg - 1x1
120kg - 1x1
140kg - 3x3 ... work sets. High bar

Ab Wheel
3x10

GHR
3x10 ... first no band, second light grey band, third heavy red band
---
SSB
55kg - 2x12

45 Degree Back Raise
2x12
---

Zerchers were good to warm up quads. Nice sensation

Squat 140kg 3x3 on the worksets. Still high bar and heels.

Added heavy red band for last set of GHR. Good resistance.

BossArky

Friday April 24th: Bench day 4 of 12

Bench Press (close grip, pinky just inside rings, paused)
20kg - 1x10
60kg - 1x5
85kg - 1x3
100kg - 1x1
107kg - 6x3 ... work sets. Good

Band Pull Apart
~4x20

Chin Ups (parallel grip)
bodyweight - 6x3

Neck Training ... no added weight
Face Up Flexion - 6x10
Face Up Rotation - 6x10
Face Up Lateral - 6x10
Face Down Extension - 6x20
Face Down Rotation - 6x20
Lying Side Flexion - 6x10 per side
---
JM Press (feet up)
40kg - 3x10
---
Unilateral Banded Row (2 red bands, unilateral handles)
3x10 per arm
---
DB Incline Press
22kg per arm - 1x10
24kg per arm - 1x10
26kg per arm - 1x10
---
DB Curl (Fat Gripz)
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---

Benched 107kg 6x3 close grip. Was fine.

JM Press again - 3x10 on 40kg ok.

Split the Chin Ups and Neck training supersets into smaller chunks amongst the Bench. Felt better this way. Same volume, just more manageable. Keeps Bench pace up as those are now across six rather than three Bench sets.

BossArky

Saturday April 25th: Deadlift day 2 of 6

Deadlift
70kg - 1x5
130kg - 3x8 ... worksets. Easy

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

DB Shrug
4kg per arm - 3x10

DB Lateral Raise
4kg per arm - 3x10
---

Deadlift 130kg 3x8 easily enough. First set was a bit cold as did just a warm up on 70kg before jumping straight into work sets. Set 2 I was setting up and pulling tension out of the bar ... next thing I know I'm half way through the rep and bar is flying up & I hadn't even thought about pulling it. Easiest set of Deadlifts ever. Same with third. Feel my Deadlift strength is on the rise.

Finished off with a tri-set of Barbell Row, DB Shrug and DB Lateral Raise. This combo done together hits the traps even though the later two were just light weights.

BossArky

Monday April 27th: Squat day 5 of 12

Zercher Squat
20kg - 1x5
40kg - 1x5
45kg - 1x5
---
Squat (high bar, heels)
20kg - 1x6
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 3x9 ... worksets. Good
85kg - 1x12 ... beltless & high bar assistance from here down
90kg - 1x12

Ab Wheel
3x10

GHR
3x10 ... first set no band, second set light grey band, third set heavy red band
---
RDL ... superset with the highbar Squat assistance above
50kg - 2x12
---

Squat 120kg 3x9 high bar. First day back in flats and reps felt so smooth.

Assistance peaked with 90kg x12 after 85kg x12. Super smooth too. Much prefer flats vs heels.

Alf Veedersane

BossArky wrote: »

Monday April 27th: Squat day 5 of 12

Zercher Squat
20kg - 1x5
40kg - 1x5
45kg - 1x5

I've only ever done good mornings in Zercher style. I never thought to use knee sleeves as padding. Christ, it wasn't particularly pleasant.

BossArky

Alf Veedersane wrote: »

I've only ever done good mornings in Zercher style. I never thought to use knee sleeves as padding. Christ, it wasn't particularly pleasant.

Just started incorporating Zerchers in the warm up for Squat. Take the bar out of the rack with SBD knee sleeves cushioning elbow a bit. Quite good feeling in the quads doing them. Will see how they progress.

Haven't tried Zercher Good mornings. Didn't know that was a thing.

BossArky

Tuesday April 28th: Bench day 5 of 12

Band Pull Apart
3x20

VT
1.5kg - 1x10 each position
4kg - 1x10 each position
6kg - 1x10 each position

Bench Press (paused, pinky on rings)
20kg - 1x10
60kg - 1x5
80kg - 1x3
92kg - 6x6 ... worksets. Easy

Chin Ups (neutral grip)
bodyweight - 6x3

Neck Training ... no added weight
Face Up Flexion - 6x10
Face Up Rotation - 6x10
Face Up Lateral - 6x10
Face Down Extension - 6x20
Face Down Rotation - 6x20
Lying Side Flexion - 6x10 per side
---
Incline Press
65kg - 3x8

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

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

Good Benching: 92kg 6x6 easy. Back to usual grip (ring finger on ring). Felt strong.

Lots of bodybuilding assistance.

Alf Veedersane

BossArky wrote: »

Haven't tried Zercher Good mornings. Didn't know that was a thing.

It's mostly just a variation that's a little more shoulder friendly. At the point in the training block, it was just a change of movement from the hip hinge accessories that I had been doing and would normally do

BossArky

Thursday April 30th: Squat day 6 of 12

Zercher Squat
20kg - 1x5
40kg - 1x5
50kg - 1x5
---
Squat
20kg - 1x6
60kg - 1x5
100kg - 1x1
130kg - 3x7 ... work sets. High bar. Alright

Ab Wheel
3x10

GHR
3x10 ... first no band, second light grey band, third heavy red band
---
SSB
60kg - 2x12

45 Degree Back Raise
2x12
---

Squat 130kg 3x7. Was alright.

BossArky

Friday May 1st: Bench day 6 of 12

Band Pull Apart
3x20

VT
1.5kg - 1x10 each position
4kg - 1x10 each position
6kg - 1x10 each position

Bench Press
20kg - 1x10
60kg - 1x5
85kg - 1x3
102kg - 6x5 ... work sets. Fine

Chin Ups (parallel grip, fat gripz)
bodyweight - 6x3

Neck Training ... no added weight
Face Up Flexion - 6x10
Face Up Rotation - 6x10
Face Up Lateral - 6x10
Face Down Extension - 6x20
Face Down Rotation - 6x20
Lying Side Flexion - 6x20 per side
---
JM Press (feet up)
40kg - 3x10

Unilateral Banded Row (2 red bands, unilateral handles)
3x10 per arm
---
Dips (2 oly bars wedged between on end bench & rack corners)
---
DB Incline Press
22kg per arm - 1x10
24kg per arm - 1x10
26kg per arm - 1x10

DB Curl
6kg per arm - 1x10
8kg per arm - 1x12
10kg per arm - 1x14
---

Benched 102kg 6x5 handy enough. Couple of reps slowed on some sets - but didn't feel like I had to exert too much strain to keep it going. Felt like I was just trundling along with many more gears to go.

Had a funny dream the other night. Was Benching 200kg for an expected set of 6 (probably inspired by by 92kg 6x6 that day). Ended up getting 23 reps on the 200kg before some random gym employee who got bored watching decided to make me rack the bar as I was too strong. Thor was in there somewhere too. Woke up feeling great ... until I realized it was a dream.

First time using Fat Gripz on the Chin Up bar today. Never crossed my mind to do this before. Great idea. Now can work grip doing them.

Setup the two oly bars wedged between rack corners and the bench stood on end. Could kinda do dips. Bars too angled to be super comfy.. but its an option.

BossArky

Saturday May 2nd: Deadlift day 3 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
150kg - 3x8 ... worksets. Fine

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

DB Shrug
4kg per arm - 1x10
6kg per arm - 1x10
8kg per arm - 1x10

DB Lateral Raise
4kg per arm - 1x10
6kg per arm - 1x10
8kg per arm - 1x10
---

Deadlift 150kg 3x8. Same digits as Thor, just shuffled.

BossArky

Monday May 4th: Squat day 7 of 12

Zercher Squat
20kg - 1x5
40kg - 1x5
55kg - 1x5
---
Squat (high bar, flats)
20kg - 1x6
60kg - 1x5
**add belt**
100kg - 1x3
140kg - 3x5 ... worksets. Slow
90kg - 1x6 ... beltless & high bar assistance from here down
95kg - 1x6

Ab Wheel
3x10

GHR
3x10 ... first set no band, second set light grey band, third set with 0.5kg per hand
---
RDL ... superset with the high bar Squat assistance above
55kg - 2x12
---

Squat 140kg 3x5. Kinda slow. All the assistance volume catching up with me. This is as expected as I pass the mid point of the cycle.

Was trying to get through todays session end to end in 1 hour. It ended up taking 90 mins. Squat warm up went bar, 60kg, 100kg, then straight to 140kg worksets. First time taking such plate, plate, plate jumps. Bucket list achievement tick. Now I can go back to sensible warm up increments.

Will reduce the worksets as I enter the third of three 2 week waves next week. Cut the high bar assistance from 12 reps to 6 per each of the two sets. Added 5kg to Zercher top set: 55kg x5.

82.5kg first thing in the morning yesterday.

Averaging 12-14k steps daily the past couple of weeks.

BossArky

Tuesday May 5th: Bench day 7 of 12

Band Pull Apart
3x20

VT
1.5kg - 1x10 each position
4kg - 1x10 each position
6kg - 1x10 each position

Bench Press (paused, pinky on rings)
20kg - 1x10
60kg - 1x5
85kg - 1x3
100kg - 1x1
107kg - 6x4 ... worksets. Easy

Chin Ups (neutral grip, fat gripz)
bodyweight - 6x3

Neck Training ... no added weight
Face Up Flexion - 6x10
Face Up Rotation - 6x10
Face Up Lateral - 6x10
Face Down Extension - 6x20
Face Down Rotation - 6x20
Lying Side Flexion - 6x20 per side
---
Incline Press
40kg - 3x10

Unilateral Banded Row (2 red bands, unilateral handles)
3x10 per arm
---
Barbell Curl (Fat Gripz, wide to medium to narrow grip)
20kg - 3x10
---
Concentration Curl
1.5kg per arm - 1x10
4kg per arm - 2x10
---

Benched 107kg 6x4. Alright.

Cut back the assistance volume slightly and went lighter on incline press. Just getting a pump vs. going heavy.

Added light concentration curl for variety.

BossArky

Thursday May 7th: Squat day 8 of 12

Squat
20kg - 1x6
60kg - 1x5
100kg - 1x1
130kg - 1x1
150kg - 3x3 ... work sets. Slow and tired.

Ab Wheel
3x10

GHR
3x10 ... no added weight
---
SSB
40kg - 2x12

Band Pull Through (light grey band, V handle)
2x12
---

Squat 150kg 3x3. Back to low bar for first time this cycle. Felt slow and tired.

Kept assistance light and minimal. Nice light SSB for a bit of a pump, followed by Band Pull Throughs (light grey band, v-handle) for first time in maybe a decade.

BossArky

Friday May 8th: Bench day 8 of 12

Band Pull Apart
3x20

VT
1.5kg - 1x10 each position
4kg - 1x10 each position
6kg - 1x10 each position

Bench Press
20kg - 1x10
60kg - 1x5
85kg - 1x3
100kg - 1x1
112kg - 5x3 ... work sets. Failed on final rep of fifth set so skipped sixth set.

Chin Ups (parallel grip, fat gripz)
bodyweight - 6x3

Neck Training ... no added weight
Face Up Flexion - 6x10
Face Up Rotation - 6x10
Face Up Lateral - 6x10
Face Down Extension - 6x20
Face Down Rotation - 6x20
Lying Side Flexion - 6x10 per side
---
DB Curl
6kg per arm - 3x10

DB Press
6kg per arm - 3x10
---
Concentration Curl
4kg per arm - 1x10
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
12kg per arm - 1x10
---
Band Curls (standing, side on to stack)
light black - 1x10 per side
light grey - 1x10 per side
---
Rolling Triceps DB (lying)
6kg per arm - 1x10
8kg per arm - 1x10
10kg per arm - 1x10
---

Was supposed to Bench 112kg 6x3. Surprisingly failed final rep of fifth set so skipped sixth set to aid recovery ahead of heavier week 5 & 6 coming up. Sets started off feeling sluggish on 1st and 2nd, then ok around 3rd and 4th and was convinced my stronger triceps (from all the close grip and incline) were kicking in... hence maybe I didn't take 5th set seriously enough and got caught out.

Kept assistance pressing light and blasted curls. Trying to find what a moderate to heavy weight is on concentration curls.

Experimented with some side on band curls too - the ones you'd see Brian Shaw doing between two plate stacks where you curl each fist in towards ears.

BossArky

Saturday May 9th: Deadlift day 4 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
150kg - 1x1
170kg - 1x6 ... worksets. Good. PR for 6 reps

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

DB Shrug
6kg per arm - 3x10

DB Lateral Raise
6kg per arm - 3x10
---

Deadlify 170kg x6 for a 3kg rep PR over 6 weeks ago. Could easily have went for a second and third set but did the sensible thing and stopped after one to assist recovery ahead of upcoming final two week micro cycle.

Military Press 55kg x5 easily enough too.

Reduced Barbell Rows significantly from usual 70kg 3x10 to 40kg 3x10. Nice and light.

Shurgs and Lateral Raise gave a good pump in the traps.

BossArky

Monday May 11th: Squat day 9 of 12

Squat (high bar, flats)
20kg - 1x6
60kg - 1x5
**add belt**
100kg - 1x3
131kg - 1x9 ... workset. 1kg rep PR over run into comp last August 9 months ago

Ab Wheel
3x5

GHR
3x5
---

Squat 131kg x9 for a 1kg rep PR over 8 months ago. Training program called for 130kg. Added 1kg to chip the PR.

Took a slightly wider stance than usual. Felt strong.

Minimal assistance: just 3x5 on Ab Wheel & GHR.

Shortest training session for a long time. Great!

BossArky

Tuesday May 12th: Bench day 9 of 12

Band Pull Apart
~10x10 throughout the session

Bench Press
20kg - 1x10
60kg - 1x5
82kg - 1x3
97kg - 4x6 ... worksets. Easy
---
Press Up (on grounded chin up frame)
3x10

Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30
Lying Side Flexion - 3x15 per side
---
Chin Ups (neutral grip, fat gripz)
bodyweight - 6x3
---
Arm Blaster DB Curl
1.5kg per arm - 1x10
4kg per arm - 1x10
6kg per arm - 1x10
---
DB Curl
6kg per arm - 3x10

Overhead Press
6kg per arm - 3x10
---

Benched 97kg 4x6 easily.

Did all Bench up front with just band pull apart supersets (vs the usual Bench/Chins/Neck triset). Got through it faster this way and saved energy for Bench.

First time using Chin Up frame on the ground for Press Ups. Felt good. Nice hitting the pecs in a new way & with neutral grip.

Bust out the arm blaster for the first time in ages too. Three light sets ascending to get used to the movement.

In/out in less than an hour.

BossArky

Thursday May 14th: Squat day 10 of 12

Squat (high bar, flats)
20kg - 1x6
60kg - 1x5
**add belt**
100kg - 1x3
123kg - 1x1
143kg - 1x7 ... workset. 1kg rep PR over run into comp last August 9 months ago

Ab Wheel
3x5

GHR
3x5
---

Squat 143kg x7 for a 1kg rep PR.

Used a slightly wider stance again. May have cut 7th rep a tiny bit high. Otherwise it was fine.

Minimal assistance again: Ab Wheel and GHR 3x5

BossArky

Friday May 15th: Bench day 10 of 12

Band Pull Apart
~6x10 throughout the session

Bench Press
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
107kg - 3x5 ... worksets. Just the correct weight
---
Chin Ups (neutral grip, fat gripz)
bodyweight - 6x3

Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30
Lying Side Flexion - 3x15 per side
---
DB Bench ... just light stuff
6kg per arm - 3x12

DB Curl
6kg per arm - 3x10

Overhead Press
6kg per arm - 3x10
---
Concentration Curl
6kg per arm - 1x10
12kg per arm - 1x10
6kg per arm - 1x10
---

Bench 107kg 3x5. This was just the right weight. Final set: first four reps were fast on video. Final rep was right on the edge. Bar stopped moving for a second mid way up before I finished it off.

The rest was light pumping.

BossArky

Saturday May 16th: Deadlift day 5 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
160kg - 1x1
180kg - 1x5 ... worksets. Good. PR by 3kg for 5 reps

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

DB Shrug
6kg per arm - 3x10

DB Lateral Raise
6kg per arm - 3x10
---

Deadlift 180kg x5 early morning for a 3kg rep PR. Felt quite good. 180kg was my Deadlift 1RM plateau for about 4 years solid between 2011-2015. Good to be easily repping it for 5s.

Overhead Press 56kg x5 was comfy enough.

Good.

BossArky

Monday May 18th: Squat day 11 of 12

Squat (high bar, flats)
20kg - 1x6
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x1
153kg - 1x5 ... workset. 1kg rep PR over run into comp last August 9 months ago

Ab Wheel
3x5

GHR
3x5
---

Squat 153kg x5 for a 1kg rep PR.

Was thinking during unrack & walk out how it didn't fell particularly heavy on the shoulders. Lower back a small bit fatigued from Deadlifts the other day - but no drastic impact on todays Squats.

Belt feeling a bit loose. Thought about taking it in a notch (from 5 to 4) before getting under top set of 153kg x5. In the end opted to stay with what worked thus far. Usually at this stage of a cycle you'd have put on a few lbs & belt would be getting nice and snugger per session. 10k steps daily has me lean.

Minimal assistance: Ab Wheel & GHR 3x5.

Good.

BossArky

Tuesday May 19th: Bench day 11 of 12

Band Pull Apart
~5x10 throughout the session

Bench Press
20kg - 1x10
60kg - 1x5
85kg - 1x3
100kg - 1x1
112kg - 2x4 ... worksets. Good
---
Press Up (on Chin Up frame, parallel grip)
3x10

Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30
Lying Side Flexion - 3x15 per side
---
Chin Ups (neutral grip, fat gripz)
bodyweight - 6x3

DB Bench ... just light stuff
6kg per arm - 3x12

Overhead Press
6kg per arm - 3x10
---
DB Curl
6kg per arm - 3x10
---
Concentration Curl
6kg per arm - 1x10
12kg per arm - 1x10
6kg per arm - 1x10
---

Benched 112kg 2x4. Good.

The rest was light bodybuilding for the pump/recovery.

BossArky

Thursday May 21st: Squat day 12 of 12

Squat (high bar, flats)
20kg - 1x6
70kg - 1x5
**add belt**
110kg - 1x3
140kg - 1x1
163kg - supposed to be a triple....failed first rep, twice. Nothing.
---
Ab Wheel
3x5

GHR
3x5
---

Plan was to Squat 163kg for a triple. Failed first rep, twice. Should have been manageable considering how 153kg x5 was fine a few days ago.

163kg on the back during unrack and setup felt totally fine. Coming a couple of inches out of the hole I had no power. Didn't feel smashed, tired, sore or anything. Just felt... nothing.

Think I peaked a few days back chasing the Squat rep PRs on 9s (130kg), 7s (143kg), 5s (153kg)... and there was nothing left for this final triple today on 163kg.

Was so suprised after failing the first time... that I quickly striped the bar, got it back onto rack, reloaded...... got amped up and was attemping it for the second time within a few mins. Was certain I'd bust it out second time ... but again... nothing. Same thing - failed a couple inches out of the hole.

Stripped the bar and got on with the quick Ab Wheel and GHR to finish off. No point doing any Squat back of sets. Will give the CNS a holiday.

BossArky

Friday May 22nd: Bench day 12 of 12

Band Pull Apart
~3x10 throughout the session

Bench Press
20kg - 1x10
60kg - 1x5
80kg - 1x3
95kg - 1x1
107kg - 1x1
117kg - 1x2 ... workset. This was a planned triple.
---
Chin Ups (neutral grip, fat gripz)
bodyweight - 6x3

Neck Training ... no added weight
Face Up Flexion - 3x15
Face Up Rotation - 3x15
Face Up Lateral - 3x15
Face Down Extension - 3x30
Face Down Rotation - 3x30
Lying Side Flexion - 3x15 per side

Concentration Curl
6kg per arm - 1x10
12kg per arm - 1x10
6kg per arm - 1x10
---
DB Bench ... just light stuff
6kg per arm - 3x12

DB Curl
6kg per arm - 3x10
---
Push Ups (on Chin Up frame)
3x10
---

Benched 117kg for a double. Supposed to be a triple. First two reps were fine. Bar floated up towards neck out of groove on third and it was in an awkward position. Didn't have the power to bodybuilder press my shoulders out of their sockets so let it down on safetys.

Went off to cook desert rice for a few mins. Felt like I'd done nothing training wise so left the rice to cook and went back in to finish off Neck, Arms and other Chest.

Generally a bit annoyed how this cycle is pettering out on both Squat and Bench. On the other hand I'm a fair bit leaner than which I previously hit around weights 9 months ago on run into competition. Walking 10k steps daily the past while - and happy to be lean and health vs bloated whale. Gonna finish off strong on Deadlift tomorrow.

BossArky

Saturday May 23rd: Deadlift day 6 of 6

Deadlift
70kg - 1x5
120kg - 1x3
**add belt**
160kg - 1x1
190kg - 1x3 ... worksets. Good. PR triple by 3kg over 6 weeks ago.

Military Press
47kg - 1x5
57kg - 1x5
40kg - 1x10 ... not an AMRAP, just 10 reps
---
Barbell Row (wide grip, fat gripz)
40kg - 3x10 ... double overhand
---

Deadlift 190kg for a PR triple. Up 3kg on 6 weeks ago. Deadlift has been my bete noire over the years, so I'm pleased with this.

Overhead Press 57kg x5. Added Fat Gripz to the Rows for variety. Forgot to do the DB Shurgs and Lateral Raise.

There ends this six week training block. Peak lifts as follows for a training total of 460kg for reps.
- Squat 153kg x5
- Bench 117kg x2
- Deadlift 190kg x3

Eating and concentration waned in last couple of weeks as I got busy outside gym with work and was walking a lot in general. Was 82.5kg this morning before Deadlifts. Too light for hitting PRs on Squat and Bench and hence they suffered in recent sessions. Deadlift felt good though.

All's well that ends well :pac:

BossArky

Monday May 25th: Squat day 1 of 12

SSB
32kg - 1x6
52kg - 1x5
**add belt**
72kg - x9, x10, x11 ... worksets

Ab Wheel
3x10

GHR
3x10
---

New cycle. SSB instead of normal Back Squat for variety. Never really went heavy on SSB so this cycle will be feeling my way along.

Taking ~3/4s the weight I did for last cycle of normal Back Squats on each of the days and will see how that feels (i.e. peaking at 120kg SSB vs 160kg Back Squat). All the other preceding days adjusted ~accordingly.

Today was supposed to be 72kg 3x9 but I kinda lost count and did sets of 9, 10 and 11.

Felt better after getting the blood flowing instead of just deload nothingness.

Could have done more high bar back off sets - but deload, etc.

BossArky

Tuesday May 26th: Bench day 1 of 12

Unilateral Seated Band Row (heavy red bands)
6x10

Incline Bench
20kg - 1x10
40kg - 6x10 ... worksets. Good pump
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Tricep Extension
6kg per arm - 3x10

Concentration Curl
6kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x10
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Serious pump.

BossArky

Thursday May 29th: Squat day 2 of 12

Core Warm Up
various: anti flex & side plank
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Front Squat
40kg - 1x6
**add belt**
60kg - 3x10 ... worksets
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45 Degree Back Raise
3x10 .. both legs
1x10 ... one leg at a time

Ab Wheel
3x10
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Neck Training (band)
various rotations standing
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Front Squats for a change.

That core warm up had my abs in bits from the other day. Will keep it in.

Was listening to DeFranco podcast where he was mentioning a bit of core activation before lifting helps with ROM (as brain thinks you are now more stable from the core activiation).

Doing the 45 Degree Back Raise one leg at a time at the end was interesting. More burn on that one side.