Return of the King

BossArky

Thursday December 2nd: Squat day 2 of ?

Calf Raise

3x10

GHR

3x10

Overhead Press ... light stuff getting blood into right shoulder

1.5kg - 1x5

4kg - 1x5

6kg - 1x5

---

Lunge

3x5 per leg ... normal with both feet on ground

3x5 per leg ... front foot on bottom step of stairs for greater ROM. Feels great in front foot quad

---

Squat

60kg - 1x5

85kg - 1x3

105kg - 3x5

---

Good evening Squatting: 105kg 3x5.

Right shoulder improving. Can still feel it but getting less painful. Did some light overhead pressing during warm up to get blood flow going in the area.

BossArky

Sunday December 5th: Deadlift day 3 of ?

Calf Raise

3x10

45DBR

3x10

---

Deadlift

60kg - 1x5

100kg - 1x3

120kg - 3x6 ... add belt & double overhand

---

Neck Flex (grey band)

Ext Rotation - ~1x20-30

Curl Rotation - ~1x20-30

Left Rotation - ~1x20-30

Right Rotation - ~1x20-30

DB Shoulder Press ... left arm only

6kg - 1x10

12kg - 1x10

18kg - 1x10

---

Deadlift 120kg 3x6 double overhand with belt.

DB Overhead Press still left arm only.

Neck too.

BossArky

Monday December 6th: Bench day ? of ?

DB Fly (face down on Bench)

1.5kg per arm - 7x10

Bench Press

20kg - 1x10

40kg - 1x8

50kg - 1x7

60kg - 1x6

70kg - 1x10

80kg - 1x10

40kg - 1x10 ... feet up

---

Barbell Curl

20kg - 3x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

First time benching for a while. Had to get a session in to avoid going backwards. Was fine. Went a bit gingerly to feel out right shoulder.

BossArky

Thursday December 9th: Squat day 3 of ?

Calf Raise

3x10

GHR

3x10

---

Lunge

3x5 per leg ... normal with both feet on ground

3x5 per leg ... front foot on bottom step of stairs for greater ROM.

---

Squat

60kg - 1x5

90kg - 1x3

110kg - 3x5

Overhead Press ... light stuff getting blood into right shoulder

1.5kg per arm - 1x10

4kg per arm - 1x10

6kg per arm - 1x10

---

Neck Flex

Ext: +5kg - 3x20

Curl: +2.5kg - 3x20

---

Happy to fit this session in amongst a busy few days. Squat 110kg 3x5 with various assistance.

BossArky

Friday December 10th: Bench Day ? of ?

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 3x5

DB Rev Fly (face down, YT)

1.5kg per arm - 1x10 ... both positions

4kg per arm - 1x10 ... both positions

6kg per arm - 3x10 ... both positions

---

DB Fly

1.5kg per arm - 3x10

---

DB Curl

6kg per arm - 3x10

Overhead Press

6kg per arm - 3x10

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Getting back to Bench with 80kg 3x5. Softly, softly.

BossArky

Sunday December 12th: Deadlift day 4 of ?

Calf Raise

3x10

45DBR

3x10

---

Deadlift

70kg - 1x5

110kg - 1x3

130kg - 3x6 ... Added belt & mixed grip back and forth. Fine.

---

Good to have some moderate weights in hand with Deadlift 130kg 3x6.

Weighed myself this morning and was lightest in a long time: 79.6kg. Need to eat up and put back on some muscle as I'm coming out of a busy few weeks/months.

BossArky

Tuesday December 14th: Bench Day ? of ?

Bench Press

20kg - 1x5

60kg - 1x5

82kg - 3x5

Barbell Row

60kg - 4x5

---

Barbell Curl

20kg - 1x10

25kg - 1x10

27kg - 1x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Added 2kg to last session to Bench 82kg 3x5 superset with Barbell Rows. Lats / lat tie in is hanging off me from the Barbell Rows. Haven't done them for a while and body letting me know.

BossArky

Thursday December 16th: Squat day 4 of ?

Calf Raise

3x10

GHR

3x10

---

Lunge

+0kg - 1x5 per leg ... normal with both feet on ground

+2.5kg - 1x5 per leg

+5kg - 1x5 per leg

+2.5kg - 1x5 per leg ... front foot on bottom step of stairs for greater ROM.

+5kg - 1x5 per leg

+7.5kg - 1x5 per leg

---

Squat

60kg - 1x5

100kg - 1x3

115kg - 3x5

---

Neck Flex

Ext: +2.5kg - 1x20

Ext: +5kg - 1x20

Ext: +7.5kg - 1x20

Curl: +2.5kg - 3x20

---

DB Curl

12kg per arm - 3x10 ... one arm at a time

Overhead Press

12kg per arm - 3x10 ... one arm at a time

---

Squat 115kg 3x5 with various lower body assistance.

Finished off with one arm DB curls and overhead press for the upper body pump too.

BossArky

Saturday December 18th: Bench Day ? of ?

Bench Press

20kg - 1x5

60kg - 1x5

84kg - 3x5 ... fine

DB Rev Fly (face down on bench)

1.5kg per arm - 1x10

4kg per arm - 1x10

6kg per arm - 3x10

---

One Arm DB Row (with Fat Gripz)

6kg per arm - 1x10

12kg per arm - 1x10

22kg per arm - 1x10

---

Barbell Curl

20kg - 1x10

26kg - 1x10

28kg - 1x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Had two anti-inflammatory injections in right shoulder yesterday. Caused a serious flare out and could barely move right arm yesterday/today.

Didn't stop me Benching 84kg 3x5 today though. Got to keep this crazy train on track. Was gonna swop the days and do Deadlifts today instead of Bench ... but felt it out before hand and decided that Benching wouldn't aggravate the shoulder further (as long as I arm and tuck elbows). Got through it fine.

The rest was upper assistance.

BossArky

Monday December 20th: Deadlift day 5 of ?

Calf Raise

3x10

45DBR

3x10

---

Deadlift

70kg - 1x5

110kg - 1x3

140kg - 3x5 ... Added belt & mixed grip back and forth. Good.

---

Deadlift 140kg 3x5 handy enough.

BossArky

Wednesday December 22nd: Bench Day ? of ?

Barbell Row

60kg - 5x6 ... lat tie in / lats getting a hammering here again

DB External Rotation (elbow resting on knee)

1.5kg per arm - 1x10

2.5kg per arm - 1x10

4kg per arm - 3x10

Bench Press

20kg - 1x5

60kg - 1x5

86kg - 3x5

---

DB Curl

6kg per arm - 3x10

DB Press

6kg per arm - 3x10

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Bench 86kg 3x5. Handy enough.

DB external rotation with elbow on knee to make sure the rotator cuff if still there.

Dtp1979

Are you still doing Bjj?

BossArky

https://www.boards.ie/discussion/comment/118367575#Comment_118367575

No. Too many injuries in Oct & Nov. Decided early Dec to let all the niggles recover and then get back to Powerlifting.

BossArky

Friday December 24th: Squat day 5 of ?

Calf Raise

3x10

GHR

3x10

---

Lunge

+0kg - 3x5 per leg ... normal with both feet on ground

+0kg - 1x5 per leg ... front foot on bottom step of stairs for greater ROM.

---

Squat

60kg - 1x5

100kg - 1x3

120kg - 3x5

---

Neck Flex

Ext: +2.5kg - 1x20

Ext: +5kg - 1x20

Ext: +10kg - 1x14 ... stopped at 14 cos I heard a crack. Played it safe and called it quits instead of continuing the full set of 20. Was fine after.

Curl: +2.5kg - 3x20

---

Squat 120kg - 3x5. Legs shivering after the Lunges in a good way. Seems to really hit the quads in a way that Squats don't normally do.

BossArky

Sunday December 26th: Bench Day ? of ?

Chin Up (parallel grip)

bodyweight - 3x5 ... right shoulder felt fine. Taking it easy to feel it out

DB External Rotation (elbow resting on bench, whilst sitting on floor)

1.5kg per arm - 2x10

4kg per arm - 3x10

Bench Press

20kg - 1x5

60kg - 1x5

88kg - 3x5

---

Barbell Curl (arm blaster, belt for 2nd & 3rd sets)

20kg - 1x10

26kg - 1x10

29kg - 1x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Bench 88kg 3x5 with various upper assistance.

Added in Chin Ups for the first time in a while. Took it easy as feeling out right shoulder. Got through it all fine.

BossArky

Wednesday December 29th: Deadlift day 6 of ?

Calf Raise

3x10

45DBR

3x10

---

Deadlift

60kg - 1x5

100kg - 1x3

130kg - 1x2 ... added belt & double overhand

150kg - 3x5 ... mixed grip back and forth. Fine.

DB Shoulder Press (one arm at a time)

6kg per arm - 1x10

12kg per arm - 1x10

16kg per arm - 1x10

---

Ab Wheel

3x7

---

Neck (head harness, light grey band)

Ext rotation - 1x~30

Curl rotation - 1x~30

Ext nodding - 1x~30

Curl nodding - 1x~30

---

Quite happy how Deadlift 150kg 3x5 felt handy enough.

BossArky

Thursday December 30th: Bench Day ? of ?

External Rotation 

light black band - 2x10 ... standing, band anchored on rack

4kg per arm - 3x10 ... DB, elbow resting on knee

Barbell Row

60kg - 4x6

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 3x5 ... fine

---

DB Curl

6kg per arm - 1x10

12kg per arm - 1x10

14kg per arm - 1x10

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Bench 90kg 3x5 easy enough.

Weighed myself the morning of the above and was 78.8 or 78.9kg. Lightest I've been in a decade at least. Either the scales or myself are broken. Trying to figure out which.

BossArky

Saturday January 1st: Squat day 1 of ?

Calf Raise

3x10

GHR

3x10

Lunge

+0kg - 3x5 per leg ... normal with both feet on ground

+0kg - 3x5 per leg ... front foot on bottom step of stairs for greater ROM.

Squat

60kg - 1x5

80kg - 1x3

100kg - 3x8

---

Neck Flex

Ext: +2.5kg - 1x20

Ext: +5kg - 1x20

Ext: +10kg - 1x20

Curl: +2.5kg - 3x20

---

Superset all the first batch of exercises (calf raise, GHR, Squats, Lunges, Ab Wheel).

Squat 100kg 3x8 and had some intense DOMS for the two days afterwards until I'm typing this.

Neck is feeling good from all the neck training.

Body is feeling even better from the lack of BJJ.

Still managed to tweak lower right / QL on one of the Squat warm ups. Didn't prevent me finishing the workout... just a bit inflamed/sore for the next two days. Such is the training life.

BossArky

Monday January 3rd: Bench Day 1 of ?

DB External Rotation (elbow resting on weight tree, whilst standing)

1.5kg per arm - 2x10

4kg per arm - 3x10

Chin Up (parallel grip)

+0kg - 1x6

+2.5kg - 1x6

+5kg - 1x6

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 3x8 ... handy pump

---

Barbell Curl

20kg - 1x10

27kg - 1x10

30kg - 1x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Bench 80kg 3x8 superset with weighted chin ups. Various upper body assistance.

BossArky

Wednesday January 5th: Deadlift day 1 of ?

Calf Raise

3x10

45DBR

+0kg - 1x10

+5kg - 1x10

+10kg - 1x10

---

Deadlift

20kg - 1x10

60kg - 1x5

100kg - 3x8 ... beltless & double overhand

DB Shoulder Press (one arm at a time)

14kg per arm - 1x10

16kg per arm - 1x10

18kg per arm - 1x10

---

Ab Wheel

3x9

---

Neck (head harness, light grey band)

Ext rotation - 1x~30

Curl rotation - 1x~30

Ext nodding - 1x~30

Curl nodding - 1x~30

---

Deadlift 100kg 3x8 to start new cycle. Beltless & double overhand.

Added weight on sets 2 & 3 of the 45DBR warm ups. Fine.

The combination of neck rotation and nodding movements was good.

BossArky

Friday January 7th: Bench Day 2 of ?

DB External Rotation (elbow resting on weight tree, whilst standing)

1.5kg per arm - 2x10

4kg per arm - 3x10

Barbell Row

60kg - 3x6

Bench Press

20kg - 1x5

60kg - 1x5

83kg - 3x8 ... fine

---

DB Curl

6kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

DB Press (standing)

6kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Bench 83kg 3x8. Fine.

Knackered coming into this so happy to rep it out and get done with the upper assistance.

BossArky

Sunday January 9th: Squat day 2 of ?

Calf Raise

3x10

GHR

3x10

Squat

20kg - 1x10

60kg - 1x5

**add belt & wrist wraps**

90kg - 1x3

110kg - 3x6

---

Neck Flex

Ext: +2.5kg - 1x20

Ext: +5kg - 1x20

Ext: +10kg - 1x20

Curl: +2.5kg - 3x20

---

Squat 110kg - 3x6.

Didn't bother with lunges today.

I should probably get back to Squatting more often than once every 8 days.

BossArky

Tuesday January 11th: Bench Day 3 of ?

DB External Rotation (elbow resting on weight tree, whilst standing)

1.5kg per arm - 2x10

4kg per arm - 3x10

Chin Up (parallel grip)

+0kg - 1x6

+5kg - 1x6

+10kg - 1x6

Bench Press

20kg - 1x5

60kg - 1x5

88kg - 3x8 ... nice pump

---

Barbell Curl

30kg - 3x10

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

---

Bench 88kg 3x8 felt good.

Almost got mid back cramps from the tension. Nice. One of those workouts where you know you did a lot of solid work just below the threshold that would break you in half.

Mid back DOMS from Benching a couple of days after typing this.

BossArky

Thursday January 13th: Deadlift day 2 of ?

Calf Raise

3x10

45DBR

+0kg - 1x10

+5kg - 1x10

+10kg - 1x10

---

Deadlift

20kg - 1x10

70kg - 1x5

110kg - 3x8 ... beltless & double overhand

DB Shoulder Press (one arm at a time)

12kg per arm - 1x10

14kg per arm - 1x10

16kg per arm - 1x10

---

Ab Wheel

3x10

---

Neck (head harness, light grey band)

Ext rotation - 1x~30

Curl rotation - 1x~30

Right rotation - 1x~30

Left rotation - 1x~30

---

Deadlift 110kg 3x8 late-ish at night.

Neck feeling good the day after. Loving this neck training. Mixing it up with three dfferent batches of neck training depending if it is Squat (head harness with chains/plates added), Bench (lying on bench) or Deadlift day (standing bands connected to head hardness).

BossArky

Monday January 17th: Deload

Pull Down Machine

5 sets ascending - rope attachment

3 sets ascending - lat pull down handle

DB Press (standing)

8kg per arm - 1x10

14kg per arm - 1x10

20kg per arm - 1x10

---

Leg Press

5 sets ascending

---

45DBR

+0kg - 1x10

+10kg - 1x10

+14kg - 1x10

Leg Ext.

3 sets ascending

Leg Curl.

3 sets ascending

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

Barbell Curl

3 sets ascending

---

Hotel gym workout.

BossArky

Thursday January 20th: Deload

GHR

3x12?

Squat (heels raised on plate)

bodyweight - 1x12

+10kg - 1x12

+20kg - 1x12

---

Row Machine

3 sets ascending

DB Bench

14kg per arm - 3x10

20kg per arm - 3x10

24kg per arm - 3x10

---

May have done some other stuff. Cannot remember as I type this 5 days later.

Another hotel gym workout.

BossArky

Sunday January 23rd: Squat day 1 of ?

GHR

3x10

Calf Raise

3x10

---

Squat

60kg - 1x5

80kg - 1x3

**add belt**

100kg - 1x5, 1x6, 1x7

Ab Wheel

3x10

---

Belt Squat

+20kg - 1x10

+40kg - 1x10

+20kg - 1x10

---

Leg Ext

3 ascending sets

Leg Curl

3 ascending sets

---

Back in a real gym. So good. Lots of late night and travel so tired coming into this. Getting my gym bearings again in coming days.

BossArky

Monday January 24th: Bench day 1 of ?

DB Rev Fly (face down on bench)

1kg per arm - 1x10

2kg per arm - 1x10

3kg per arm - 1x10

---

DB Ext.Rotation

light DB (?) per arm - 3x10

---

Row Machine

3x10

Pull Down Machine

3x10

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 3x8 ... nice pump

60kg - 3x5 ... football bar. Very shakey. First time ever using this

---

Barbell Curl

3x10 - empty EZ Curl

DB Curl ... dropsets

15kg per arm - 1x5

12.5kg per arm - 1x5

10kg per arm - 1x5

7kg per arm - 1x5

6kg per arm - 1x5

5kg per arm - 1x5

---

Neck (lying on Bench)

3x10 face up curl

3x10 face up rotation

3x10 face down ext

3x10 face down rotation

DB Overhead Press (standing)

5kg per arm - 1x10

7kg per arm - 1x10

10kg per arm - 1x10

---

First time Benching the day after Squats for a month or two. Going to get back onto a more serious schedule now with real life outside gym starts settling down.

Did approx. 30k steps both yesterday (on Squat day) and today (on Bench day). Drank a 1 litre of full fat milk during each.

BossArky

Wednesday Jan 26th: Squat day 2 of ?

Reverse Hyper

0kg - 1x20

+10kg - 1x10

+20kg - 1x10 ... felt nice in lower back after these sets

Calf Raise

bodyweight - 3x10

---

Squat

20kg - 1x10

60kg - 1x5

90kg - 1x3

110kg - 1x3, 1x4, 1x5

45DBR

+0kg - 1x10

+10kg - 1x10

+15kg - 1x10

Ab Wheel

3x10

---

Leg Press (unilateral)

+0kg per leg - 1x20

+20kg per leg - 1x20

+40kg per leg - 1x20

Leg Extension Machine (lying face down)

50kg - 3x10

---

First time doing Reverse Hyper in about a decade. Nice erector pump out of it.

Some moderate Squats and then some good leg pressing after.

Enjoyed the 45DBR with added weight as a superset with Squats and Abs.

Good session.

BossArky

Thursday January 27th: Bench day 2 of ? & Deadlift day 1 of ?

DB Rev Fly (face down on bench)

1.25kg per arm - 3x10 in both V & T positions

DB Ext.Rotation

2.5kg - 3x10

Bench Press

20kg - 1x10

60kg - 1x5

82.5kg - 1x8, 1x8f, 2x4 ... failed on last rep of second set so broke third set of 8 into two of 4.

---

Incline Bench

20kg - 1x10

30kg - 1x10

40kg - 1x10

Deadlift

60kg - 1x5

100kg - 3x8

---

Unilateral Row Machine

20kg per arm - 1x10

25kg per arm - 1x10

30kg per arm - 1x10

Barbell Row

20kg - 1x10

22.5kg - 1x10

25kg - 1x10

Pec Fly (2 cable stacks)

4.5kg per arm - 1x10

6.5kg per arm - 1x10

4.5kg per arm - 1x10

---

Managed to pin myself Benching 82.5kg. Failed final rep of second set planned 3x8. Just ran out of steam with the high reps at end. Not really a strength issue - just totally knackered from not sleeping much the past week - maybe 3-4 hours per night. Was also sidetracked as had just told some dude close by to stop blaring techno at ear splitting iphone speaker levels. Also forgot to put on elbow sleeves. Anyway that is all my excuses.

Rolled bar down onto hips and sat up to right nonchantly. Stripped off everything but 60kg then barbell rowed it back onto rack. After this was all done some guy who had been watching walked over and asked if I was alright. Lol - maybe he could have come running 1 min earlier instead of watching with popcorn until the coast was clear.

Rest was pump stuff - with exception of Deadlifts which I brought forward a day to avoid having to go back and do them the next day.

Good workout. Need to sleep and eat more though. First proper week of training for first time in a while. Enjoying the variety of assistance via machines and other non barbell stuff.

Back was nicely DOMS'd from the reverse hyper the day beforehand - mainly lats and erectors.