Return of the King

BossArky

Thursday December 15th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

**add belt**

140kg - 1x1

160kg - 1x1 ... top single. Double overhand. Fine

120kg - 2x5 ... double overhand. Fine.

---

Pec Stretch

~3x10 secs per side

Band Row (medium red)

~3x10 per arm

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

91kg - 1x1 ... top single. Easy

80kg - 2x5 ... Fine

---

DB Curl (armblaster)

12kg per arm - 3x10

Band Pull Apart (armblaster)

3x20

---

Deadlift 160kg single and Bench 91kg single. Drop sets on 120kg 2x5 and 80kg 2x5 respectively.

BossArky

Saturday December 17th: Squat Day 6 of ? & Overhead Press Day 11 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

---

Squat (pinky on rings)

60kg - 1x5

80kg - 1x1

100kg - 1x1

120kg - 1x1

131kg - 2x1 ... fine, bit of a strain with the blood pressure in neck/cheeks. Two singles. Racked each time between singles

52kg - 2x10 ... fine

Ab Wheel

3x10

---

Pec Stretch

3x~10 secs per side

Pull Down Row & Face Pull External Rotation (unilateral, light yellow)

3x10 per arm - both exercises

Overhead Press

48kg - 6x4 ... easy

---

Squat 131kg for two singles. Joints feeling a bit battered so may be a good idea to deload soon.

Overhead Press 48kg - 6x4.

BossArky

Sunday December 18th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

**add belt**

145kg - 1x1 ... double overhand PR?

165kg - 1x1 ... top single. Mixed grip.

122kg - 2x5 ... double overhand. Fine.

---

Pec Stretch

~3x10 secs per side

Band Face Pull Ext Rotation (light yellow)

~3x10 per arm

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 1x1 ... top single. Easy

82kg - 2x5 ... Fine

---

DB Curl (armblaster)

6kg per arm - 3x10

Band Pull Apart (armblaster)

3x20

---

Feeling knackered. Deadlift single 165kg and Bench single 95kg single.

BossArky

Tuesday December 20th: Squat Day 7 of ? & Overhead Press Day 12 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

---

Squat (pinky on rings)

60kg - 1x5

80kg - 1x3

100kg - 1x1

120kg - 1x1

**add belt & wrist wraps**

136kg - 2x1 ... fine. Two singles. Racked each time between singles

54kg - 2x10 ... fine

Ab Wheel

3x10

---

Pec Stretch

3x~10 secs per side

Face Pull External Rotation (unilateral, light yellow)

3x10 per arm - both exercises

Overhead Press

53kg - 6x3 ... easy

---

Squat 136kg for a couple of singles. Bought felt fine. Drop-sets on 54kg 2x10.

Overhead Press cycle concluded successfully with 53kg 6x3. A bit light headed after the Squatting with the weight overhead.

BossArky

Thursday December 22nd: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

**add belt**

150kg - 1x1 ... double overhand PR?

170kg - 1x1 ... top single. Mixed grip.

124kg - 2x5 ... double overhand. Fine.

---

Pec Stretch

~3x10 secs per side

Band Face Pull Ext Rotation (light yellow)

~3x10 per arm

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

90kg - 1x1

99kg - 1x1 ... top single. Easy

84kg - 2x5 ... Fine

---

Deadlift 170kg top single.

Bench 99kg top single.

BossArky

Saturday December 24th: Squat Day 8 of ? & Overhead Press Day 1 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

80kg - 1x3

**add belt & wrist wraps**

100kg - 1x2

120kg - 1x1

130kg - 1x1

140kg - 1x1 ... fine.

56kg - 2x10 ... fine

---

Pec Stretch

3x~10 secs per side

Face Pull External Rotation (unilateral, light yellow)

3x10 per arm - both exercises

Overhead Press

33kg - 6x6 ... easy

---

Squat single on 140kg with back-offs on 56kg 2x10.

Started new Overhead Press cycle with an easy 33kg 6x6.

BossArky

Sunday December 25th: Bench

Pec Stretch

~3x10 secs per side

Band Face Pull Ext Rotation (light yellow)

~3x10 per arm

Band Pull Down (narrow grip, incline, light yellow)

3x10 per arm - unilateral

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

93kg - 1x1

103kg - 1x1 ... top single. Easy

86kg - 2x5 ... Fine

---

DB Curl (arm blaster, slingshot)

6kg per arm - 1x10

8kg per arm - 1x10

10kg per arm - 1x10

Pull Apart (slingshot)

3x20

---

Bench 103kg top single to end cycle successfully.

BossArky

Monday December 26th: Deadlift

Deadlift

70kg - 1x5

120kg - 1x3

**add belt**

151kg - 1x0 ... fail. Couldn't hold onto it double overhand. Got to just above knees and grip gave out

175kg - 1x1 ... top single. Mixed grip. Fine

126kg - 2x5 ... double overhand. Fine.

---

Deadlift 175kg top single mixed grip. Failed last single double overhand on 151kg as couldn't hold onto it. Didn't bother retaking with mixed grip as got it to just over knees and thus achieved the warm up required for the 175kg single afterwards.

Finished off my changing car tire, filling up water fluid and checking both cabin and engine air filters.

BossArky

So, finished that four week cycle 28kg up on last cycle which took me into last competition. Still not going 100% pedal to the metal - building up nice and slowly.

For the record the increase in peak lifts between the recent training cycles are as follows:

• Squat 130 -> 140kg
• Bench 100 -> 103kg
• Deadlift 160 -> 175kg

BossArky

Thursday December 29th: Squat Day 1 of ? & Overhead Press Day 2 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

+5kg plate - 3x10 ... just to parallel

Rotational Abs (Standing, Barbell, Landmine)

3x10

---

Squat (pinky on rings)

20kg - 1x5

60kg - 1x5

85kg - 2x1

58kg - 2x10 ... fine

---

Belt Squat (heavy green hand, looped under rack fasters, leaning back into Spud Belt tension)

3x10

---

Pec Stretch

3x~10 secs per side

Overhead Press

38kg - 6x5 ... easy. Done in 11 mins.

---

One Arm Row (Standing, Barbell, Landmine)

3x5

One Press (Standing, Barbell, Landmine)

3x5

---

First time squatting in heels for ages. Mixing things up in early days of new cycle for different leg stimulus.

BossArky

Friday December 30th: Deadlift Day 1 of ? & Bench Day 1 of ?

Fatgripz Deficit Deadlift (standing on green 10kg plate)

70kg - 3x5 ... double overhand. Fine.

T-Bar Row (V-Handle, Landmine attachment, Barbell)

+5kg - ~2x10

+10kg - ~1x10

+15kg - ~1x10

+20kg - ~1x10

+30kg - ~2x10

Pec Stretch

~3x10 secs per side

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

92kg - 1x1 ... top single. Bit achy. Need longer deload

60kg - 2x5 ... Fine

---

DB Bench

12kg per arm - 2x10

---

Press Ups

2x10

---

DB Curl (preacher, on GHR)

12kg per arm - 3x10

---

Messed about. New Deadlift and Bench cycle... or maybe the deload before a new cycle.

Included T-Bar Rows with new landmine attachment and V-handle, plus some Push Ups after Bench which felt quite nice for a change.

BossArky

Monday January 2nd: Squat Day 2 of ? & Overhead Press Day 3 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

---

Ab Wheel

3x10

Squat (pinky on rings)

60kg - 1x5

90kg - 1x2 ... fine

60kg - 2x10 ... close stance. Nice burn in the quads. Good

---

SSB

53kg - 2x10

---

Neck Flex (light yellow band)

front rotation - 2x20

back rotation - 2x20

---

Pec Stretch

3x~10 secs per side

Overhead Press

43kg - 6x4 ... handy. Done in 19 mins.

---

Leg Extension (light yellow band, various bench setups with band looped in various places)

~2x10 per leg ... flat bench

~2x20 per leg ... incline bench. Best setup

---

Squats and Overhead Press.

Enjoyed finding a good banded Leg Extension variation to do with leg hanging off end of incline bench as band is looped under it and secured at the front. Will ratched up the band tension in coming weeks and make those quads grow.

Also did some SSB for the sake of variety after back Squats. Good.

BossArky

Tuesday January 3rd: Deadlift Day 2 of ? & Bench Day 1 of ?

Fatgripz Deficit Deadlift (standing on green 10kg plate)

75kg - 3x5 ... double overhand. Fine.

---

Pull Down Row (unilateral, medium red)

3x10 per arm

---

Pec Stretch

~3x10 secs per side

External Rotation Face Pull (unilateral, light yellow band)

3x10 per arm

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x6

---

Started a new Bench cycle with 80kg 6x6.

Deadlift with fat gripz from a deficit to work the grip and long ROM with light weights.

BossArky

Friday January 6th: Squat Day 3 of ? & Overhead Press Day 4 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

95kg - 1x2 ... fine

62kg - 2x10 ... close stance. Nice burn in the quads. Good

---

Band Rev Fly (unilateral, two light yellow bands)

3x20

Overhead Press

48kg - 6x3 ... fine. Done in 20 mins.

---

Squat up to a double on 95kg with back offs on 62kg 2x10.

Overhead Press 48kg 6x3.

BossArky

Sunday January 8th: Deadlift Day 3 of ? & Bench Day 2 of ?

Fatgripz Deficit Deadlift (standing on green 10kg plate)

80kg - 3x5 ... double overhand. Fine.

---

Pull Down Row (unilateral, medium red)

3x10 per arm

---

Pec Stretch

~3x10 secs per side

External Rotation Face Pull (unilateral, light yellow band)

3x10 per arm

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x5

---

Deadlift and Bench.

BossArky

Monday January 9th: Squat Day 4 of ? & Overhead Press Day 5 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x2 ... fine

64kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x10

Overhead Press

36kg - 6x6 ... easy. Done in 14 mins.

---

Squat and Overhead Press.

BossArky

Tuesday January 10th: Deadlift Day 5 of ? & Bench Day 3 of ?

Fatgripz Deficit Deadlift (standing on green 10kg plate)

85kg - 1x5 ... double overhand. 1 rep at a time, then reset as too heavy to hold onto with Fat Gripz.

85kg - 2x5 ... double overhand. Fatgripz removed i.e. normal deadlift

---

Pec Stretch

~3x10 secs per side

External Rotation Face Pull (unilateral, light yellow band)

3x10 per arm

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x4

---

Reached the limit of what I could Fatgripz Deficit Deadlift. 85kg was slipping out of paws after first set, so went back to standard deadlift grip (i.e. no Fatgripz) for 2nd and 3rd sets.

Bench 90kg 6x4. Getting used to Bench volume again.

BossArky

Friday January 13th: Squat Day 5 of ? & Overhead Press Day 6 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

105kg - 1x2 ... fine

66kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x10

Overhead Press

41kg - 6x5 ... easy. Done in ~19 mins.

---

Some handy Squats and Overhead Press.

BossArky

Saturday January 14th: Deadlift Day 6 of ? & Bench Day 4 of 12

Deadlift (standing on green 10kg plate)

60kg - 1x5

90kg - 3x5 ... double overhand. Fine

---

Pec Stretch

~3x10 secs per side

External Rotation Face Pull (unilateral, light yellow band)

3x10 per arm

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 6x3 ... fine

---

Bench up to 95kg 6x3. Heaviest triples for a good while.

BossArky

Monday January 16th: Squat Day 6 of ? & Overhead Press Day 7 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

90kg - 1x3

110kg - 1x2 ... fine

68kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x10

Overhead Press

46kg - 6x4 ... fine

---

Squat 110kg double and OHP 46kg 6x4.

BossArky

Tuesday January 17th: Deadlift Day 7 of ? & Bench Day 5 of 12

Deficit Deadlift (standing on green 10kg plate)

60kg - 1x5

95kg - 3x5 ... double overhand. Fine

---

Pec Stretch

~3x10 secs per side

External Rotation Face Pull (unilateral, light yellow band)

3x10 per arm

Bench Press

20kg - 1x5

60kg - 1x5

83kg - 6x6 ... volume

---

Trained late night to squeeze in the above. Deficit Deadlift 95kg 3x5 plus Bench 83kg 6x6.

BossArky

Friday January 20th: Squat Day 7 of ? & Overhead Press Day 8 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

115kg - 1x2 ... fine

70kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x10

Overhead Press

51kg - 6x3 ... fine

---

Squat up to 115kg double with back offs on 70kg 2x10.

Overhead Press 51kg 6x3.

BossArky

Saturday January 21st: Deadlift Day 8 of ? & Bench Day 6 of 12

Deficit Deadlift (standing on green 10kg plate)

60kg - 1x5

100kg - 3x5 ... double overhand. Fine

---

Band Row (unilateral, moderate heavy blue band)

3x10 per arm

Bench Press

20kg - 1x5

60kg - 1x5

88kg - 6x5 ... volume

---

Deficit Deadlift 100kg 3x5 followed by Bench 88kg 6x5.

Enjoying the Bench volume again.

BossArky

Monday January 23rd: Squat Day 8 of ? & Overhead Press Day 9 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

120kg - 1x2 ... fine

72kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

39kg - 6x6 ... fine

---

Squat 120kg double with back-offs on 72kg 2x10.

Overhead Press 39kg 6x6.

Felt good.

BossArky

Thursday January 26th: Deadlift Day 9 of ? & Bench Day 7 of 12

Deficit Deadlift (standing on green 10kg plate)

60kg - 1x5

105kg - 3x5 ... double overhand. Fine

---

Band Row (unilateral, moderate heavy blue band)

3x10 per arm

Bench Press

20kg - 1x5

60kg - 1x5

83kg - 1x1

93kg - 6x4 ... fine

---

Bench 93kg 6x4 after Deficit Deadlift 105kg 3x5. Both fine.

BossArky

Friday January 27th: Squat Day 9 of ? & Overhead Press Day 10 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x14

GHR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

125kg - 1x2 ... fine

74kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

44kg - 6x5 ... fine

---

Squat a double on 125kg followed by 74kg 2x10 back off sets.

Overhead Press 44kg 6x5.

Everything felt good.

BossArky

Sunday January 29th: Deadlift Day 10 of ? & Bench Day 8 of 12

Deficit Deadlift (standing on green 10kg plate)

70kg - 1x5

110kg - 3x5 ... double overhand. Fine

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x1

98kg - 6x3 ... fine

---

DB Curl

12kg per arm - 3x10

---

Bench 98kg 6x3 easily enough. Superset with Deficit Deadlift 110kg 3x5 and Band External Rotation / Face Pulls.

Finished off with some curls.

BossArky

Monday January 30th: Squat Day 10 of ? & Overhead Press Day 11 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x16

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

130kg - 1x2 ... fine

76kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

49kg - 6x4 ... fine

---

Squat 130kg x2 and then Overhead Press 49kg 6x4. Both fine. Squat building up now. Maybe will look to finish it off with one more double around 135kg on the next day which will also be the last Overhead Press day of this cycle. Then, build up over a new cycle for Feb/March ahead of competition end of March.

BossArky

Wednesday February 1st: Deadlift Day 1 of ? & Bench Day 9 of 12

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x2 ... double overhand. Fine

100kg - 2x5 ... back off sets

Band Ext Rotation / Face Pull (unilateral, light yellow band)

3x20 per arm

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x6 ... easy

Pull Ups

bodyweight - 3x5 .... alternating grips from set to set .... palms away, palms together, palm in.

---

Neck (lying on bench)

face up - curl - 3x10

face up - rotation - 3x10

---

DB Curl

4kg per arm - 1x30

12kg per arm - 1x10

4kg per arm - 1x30

---

Bench 85kg 6x6 in the final couple of weeks of this Bench cycle: day 9 of 12.

Deadlift up to a double on 140kg then back offs on 100kg 2x5.

Some pulls ups too with various grips.

BossArky

Saturday February 4th: Squat Day 1 of ? & Overhead Press Day 12 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x18

45DBR

3x10

Ab Wheel

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x3

78kg - 2x10

---

Face Pull / External Rotation (unilateral, two light yellow bands)

3x20

Overhead Press

54kg - 6x3 ... fine

---

New Squat cycle. Need to back off to build up. Worked up to a triple on 100kg and then 78kg 2x10. Fine.

Finished 4th six week OHP cycle back to back (i.e. 6 months straight of OHP). This cycle peaked easily on 54kg 6x3.