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Return of the King

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    #3602
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday May 29th: Bench day 2 of 12

    Band Pull Apart
    ~4x20

    DB Bench
    12kg per arm - 1x10
    22kg per arm - 6x10

    Chin Ups
    bodyweight - 3x6
    ---
    One Arm Row
    grey band - 3x10 per arm
    ---

    Quick bodybuilding session.


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    #3603
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday May 30th: Deadlift day 1 of 6

    Deadlift (beltless)
    70kg - 1x5
    113kg - 3x8 ... worksets. Easy as they should bex.

    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
    6kg per arm - 3x10

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

    Simple Deadlift day 1: 113kg 3x8.

    Traps and upper back nicely fried as I type this the day after from the assistance.


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    #3604
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday June 1st: Squat day 3 of 12

    SSB (assuming bar is 32kg)
    32kg - 1x6
    62kg - 1x5
    **add belt**
    82kg - x9, x10, x11 ... worksets

    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Some quick Squats.


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    #3605
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday June 2nd: Bench day 3 of 12

    Unilateral Seated Band Row (heavy red bands)
    6x10

    Incline Bench
    20kg - 1x10
    42kg - 6x10 ... worksets. Good pump
    ---
    Tricep Extension
    6kg per arm - 3x10

    Concentration Curl
    6kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - 1x10
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Up Lateral - 3x10
    Face Down Extension - 3x20
    Face Down Rotation - 3x20
    Lying Side Flexion - 3x20 per side
    ---

    Quick Incline Bench in the morning.


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    #3606
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday June 4th: Squat day 4 of 12

    Core Warm Up
    various: anti flex & side plank
    ---
    Front Squat
    40kg - 1x6
    **add belt**
    62kg - 3x10 ... worksets
    ---
    45 Degree Back Raise
    3x10 .. both legs
    3x10 ... one leg at a time

    Ab Wheel
    3x10
    ---

    Loving the single leg 45 Degree Back Raise. Can feel it all the way through hamstrings and up into mid back.


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    #3607
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday June 5th: Bench day 4 of 12

    Band Pull Apart
    ~4x20

    DB Bench
    12kg per arm - 1x10
    24kg per arm - 6x10

    Chin Ups
    bodyweight - 3x6
    ---
    One Arm Row
    grey band - 3x10 per arm - single coil
    grey band - 3x10 per arm - double coil
    ---

    Pretty sure I posted that workout yesterday. Deja vu whilst writing this.

    Easy Bench bodybuilding.


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    #3608
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday June 6th: Deadlift day 2 of 6

    Deadlift (beltless)
    70kg - 1x5
    133kg - 3x8 ... worksets. Every first rep of each set double overhand before going mixed.

    Military Press
    44kg - 1x5
    54kg - 1x5
    40kg - 1x10 ... not an AMRAP, just 10 reps
    ---
    Barbell Row (wide, medium, narrow grip)
    75kg - 3x10 ... double overhand

    DB Shrug
    6kg per arm - 3x10

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

    Deadlifting.


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    #3609
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday June 8th: Squat day 5 of 12

    SSB
    32kg - 1x5
    **add belt**
    77kg - x9, x10, x11 ... worksets

    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Quick Squats with SSB and assistance.


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    #3610
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday June 9th: Bench day 5 of 12

    Band Pull Apart (light grey)
    3x20
    ---
    Unilateral Seated Band Row (heavy red bands)
    6x10

    Incline Bench
    41kg - 6x10 ... worksets. Easy
    ---
    Tricep Extension
    6kg per arm - 1x10
    8kg per arm - 1x10
    10kg per arm - 1x10

    Concentration Curl
    6kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - 1x10
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x20
    Face Down Rotation - 3x20
    ---

    Upper bodybuilding. Easy.


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    #3611
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday June 11th: Squat day 6 of 12

    Core Warm Up
    various: anti flex & side plank
    ---
    Front Squat
    40kg - 1x6
    **add belt**
    61kg - 3x10 ... worksets... found the sweet spot rack position.
    ---
    GHR
    3x10
    ---
    45 Degree Back Raise
    3x10 .. both legs
    3x10 ... one leg at a time

    Ab Wheel
    3x10
    ---

    Found the sweet spot rack position on Front Squats. First time every I felt molded to the bar. Kept grip a bit closer and it actually helped fit the bar snugly in place across front delts.

    Upper back nice and fried later that day. Got nice and deep too.

    Actually did the Core warm up stuff at the end - but should have done it up front.


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    #3612
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday June 12th: Bench day 6 of 12

    Band Pull Apart
    ~4x20

    DB Bench
    12kg per arm - 1x10
    26kg per arm - 6x10

    Chin Ups
    bodyweight - 3x6
    ---
    One Arm Row
    grey band - 3x10 per arm - single coil
    ---
    DB Curl
    4kg per arm - 3x10 ... light stuff

    DB Pressl
    4kg per arm - 3x10 ... light stuff
    ---

    Quick Upperbody.


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    #3613
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday June 13th: Deadlift day 3 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    **add belt**
    155kg - 3x8 ... worksets. PR by 5kg. Accidentally loaded 155kg instead of planned 153kg.

    Military Press
    45kg - 1x5
    55kg - 1x5
    40kg - 1x10 ... not an AMRAP, just 10 reps
    ---
    Barbell Row (wide, medium, narrow grip)
    75kg - 3x10 ... double overhand

    DB Shrug
    6kg per arm - 3x10

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

    Late evening Deadlifting 155kg 3x8 for a 5kg rep PR.

    Accidentally loaded 155kg instead of planned 153kg so got a 5kg PR instead of planned 3kg PR on 3x8s.

    Looked quite good on video.

    Bodyweight 82kg on the dot a couple days ago.


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    #3614
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday June 15th: Squat day 7 of 12

    SSB
    32kg - 1x5
    **add belt**
    72kg - 1x3
    87kg - x9, x10, x11 ... worksets

    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Three SSB sets on 87kg x9, x10 and x11.


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    #3615
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday June 16th: Bench day 7 of 12

    Band Pull Apart (light grey)
    3x20
    ---
    Unilateral Seated Band Row (heavy red bands)
    6x10

    Incline Bench
    43kg - 6x10 ... worksets. Easy
    ---
    Tricep Extension
    6kg per arm - 1x10
    8kg per arm - 1x10
    10kg per arm - 1x10

    Concentration Curl
    6kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - 1x10
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x20
    Face Down Rotation - 3x20
    ---

    Another quick bodybuilding upper session.

    The days and weeks are flying by.


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    #3616
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday June 18th: Squat day 8 of 12

    Core Warm Up
    various: anti flex & side plank
    ---
    Front Squat
    40kg - 1x6
    **add belt**
    63kg - 3x10 ... worksets... found the sweet spot rack position.
    ---
    GHR
    3x10
    ---
    45 Degree Back Raise
    3x10 .. both legs
    3x10 ... one leg at a time

    Ab Wheel
    3x10
    ---

    Good quick lower body session. Front Squats feeling solid.


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    #3617
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday June 19th: Bench day 8 of 12

    Band Pull Apart
    ~4x20

    DB Bench
    12kg per arm - 1x10
    28kg per arm - 6x10

    Chin Ups
    bodyweight - 3x6
    ---
    One Arm Row
    grey band - 3x10 per arm - single coil
    ---
    DB Curl
    4kg per arm - 3x10 ... light stuff

    DB Press
    4kg per arm - 3x10 ... light stuff
    ---

    Upper stuff.


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    #3618
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday June 21st: Deadlift day 4 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    **add belt**
    150kg - 1x1
    173kg - 1x5 (of planned 6)... worksets. Hamstrings still fried so left it at 5 reps.

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

    DB Shrug
    4kg per arm - 3x10

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

    Deadlift 173kg x5 instead of planned 6 reps. Hamstrings still totally fried from single leg 45 Degree Back Raise two days ago. Felt lower back taking over too much on 5th rep so played it safe and didn't go for 6th rep.

    Slept early. Need to get back to minimum 8 hours. Haven't slept much the past month.


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    #3619
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday June 22nd: Squat day 9 of 12

    SSB
    32kg - 1x5
    **add belt**
    82kg - x9, x10, x11 ... worksets

    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Morning Squats.

    Amazing how heavy 82kg can feel on the SSB vs. straight bar.


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    #3620
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday June 23rd: Bench day 9 of 12

    Band Pull Apart (light grey)
    3x20
    ---
    Unilateral Seated Band Row (heavy red bands)
    6x10

    Incline Bench
    42kg - 6x10 ... worksets. Easy
    ---
    Tricep Extension
    6kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - 1x10

    Concentration Curl
    6kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - x5, x3, x2
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x15
    Face Down Rotation - 3x15
    ---

    Upper body.

    Single arm tricep extensions overhead with DB on 14kg were hard. Instead of 10 reps on final set I broke it into 5, 3 and 2 reps.


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    #3621
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday June 25th: Squat day 10 of 12

    Core Warm Up
    various: anti flex & side plank
    ---
    Front Squat
    40kg - 1x6
    **add belt**
    62kg - 3x10 ... worksets
    ---
    GHR
    3x10
    ---
    45 Degree Back Raise
    3x10 .. both legs together

    Ab Wheel
    3x10
    ---

    Lower body. Handy Front Squats.

    Gave the single leg 45 Degree Back Raise a rest today to make sure hamstrings stay attached to the bone ahead of Deadlifts in two days.


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    #3622
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday June 26th: Bench day 10 of 12

    Band Pull Apart
    ~4x20

    DB Bench
    12kg per arm - 1x10
    30kg per arm - 6x10

    Chin Ups
    bodyweight - 3x6
    ---
    One Arm Row
    grey band - 3x10 per arm - single coil
    ---
    DB Curl
    4kg per arm - 3x10 ... light stuff

    DB Press
    4kg per arm - 3x10 ... light stuff
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x15
    Face Down Rotation - 3x15
    ---

    DB Bench 30kg 6x10 and various other upper bodybuilding.


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    #3623
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday June 27th: Deadlift day 5 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    **add belt**
    150kg - 1x1
    183kg - 1x5 ... worksets & 3kg rep PR.

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

    DB Shrug
    4kg per arm - 3x10

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

    Deadlift 183kg x5 for a 3kg rep PR.


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    #3624
    Patsy167
    Registered Users Posts: 1,791 ✭✭✭Patsy167


    BossArky wrote: »
    Saturday June 27th: Deadlift day 5 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    **add belt**
    150kg - 1x1
    183kg - 1x5 ... worksets & 3kg rep PR.

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

    DB Shrug
    4kg per arm - 3x10

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

    Deadlift 183kg x5 for a 3kg rep PR.

    Had to smile when I read this in the very first post of your log - "5) Deadlift some decent weights - never really tried this exercise much before"

    Safe to say that has changed. Congrats!


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    #3625
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Patsy167 wrote: »
    Had to smile when I read this in the very first post of your log - "5) Deadlift some decent weights - never really tried this exercise much before"

    Safe to say that has changed. Congrats!

    Thanks!

    Still remember reading on these forums about a "Deadlift" and wondering what the hell that was back around 2006/7.

    Also remember when I started experimenting with Deadlifts in a small east London gym in 2007. I'd do them out of a Smith Machine and my hamstrings would be hanging off for days afterwards.

    For years my Deadlift has been relatively weaker lift than Squat or Bench. This cycle is the first time I've prioritized it whilst the others are on the back burner/bodybuilding mode.

    Still aiming to get a lot stronger though!


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    #3626
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday June 29th: Squat day 11 of 12

    SSB
    32kg - 1x5
    72kg - 1x3
    **add belt**
    92kg - x9, x10, x11 ... worksets

    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Quads nuked after the SSB. Feels nice.


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    #3627
    Patsy167
    Registered Users Posts: 1,791 ✭✭✭Patsy167


    BossArky wrote: »
    Thanks!

    Still remember reading on these forums about a "Deadlift" and wondering what the hell that was back around 2006/7.

    Also remember when I started experimenting with Deadlifts in a small east London gym in 2007. I'd do them out of a Smith Machine and my hamstrings would be hanging off for days afterwards.

    For years my Deadlift has been relatively weaker lift than Squat or Bench. This cycle is the first time I've prioritized it whilst the others are on the back burner/bodybuilding mode.

    Still aiming to get a lot stronger though!

    Just thought I would share a story the above reminded me of. There was an interview with a Russian strength athlete. When asked what his aim with the deadlift was, he responded with very broken english and a heavy russian accent "my goal is simple...I want to keep progressing and eventually become a human forklift" :-)


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    #3628
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday June 30th: Bench day 11 of 12

    Band Pull Apart (light grey)
    4x20
    ---
    Unilateral Seated Band Row (heavy red bands)
    6x10

    Incline Bench
    20kg - 1x10
    44kg - 6x10 ... worksets. Fine
    ---
    Tricep Extension
    6kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - 1x10

    Concentration Curl
    6kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - x5, x3, x2
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x15
    Face Down Rotation - 3x15
    ---

    Upper body stuff.

    Enjoyed the past 6 weeks of high rep light incline.


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    #3629
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    I do like incline. I tend to miss off the chest and I find it has more carrover to my bench than OHP.


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    #3630
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday July 2nd: Squat day 12 of 12

    Core Warm Up
    various: anti flex & side plank
    ---
    Front Squat
    40kg - 1x6
    **add belt**
    64kg - 3x10 ... worksets
    ---
    GHR
    3x10
    ---
    45 Degree Back Raise
    3x10 .. both legs together

    Ab Wheel
    3x10
    ---

    Nice quad pump to end the Squat cycle.


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    #3631
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday July 3rd: Bench day 12 of 12

    Band Pull Apart
    ~4x20

    DB Bench
    12kg per arm - 1x10
    31.5kg per arm - 6x10

    Chin Ups
    bodyweight - 3x6
    ---
    One Arm Row
    red band - 3x10 per arm - single coil
    ---
    DB Curl
    4kg per arm - 3x10 ... light stuff

    DB Press
    4kg per arm - 3x10 ... light stuff
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x15
    Face Down Rotation - 3x15
    ---

    Fashioned a 31.5kg DB per arm out of a random assortment of plates. Really need to buy some matching ones to go heavier.


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