Return of the King

BossArky

Sunday July 2nd: Bench day 11 of 12

45DBR

3x20

Calf Raise

3x20

---

Squat

20kg - 1x5

30kg - 1x5

Ab Wheel

3x5

---

Glute Stretch

~15 seconds per side x5 superset with Squat and Bulgarians

---

Bench Press

20kg - 1x5

60kg - 1x5

90kg - 6x4

Band Row

~6x10

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Left hip still sore - aggravated even Squatting 30kg 3x5. Going for MRI to figure out what I did for it. Three months is long enough - should have healed up by now.

Bench 90kg 6x4 was ok.

BossArky

Wednesday July 5th: Bench day 12 of 12

45DBR

3x10

Calf Raise

3x10

Ab Wheel

3x5

---

Neck (lying on Bench)

4 positions (2 up, 2 down) - 3x10 each

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

95kg - 3x3

Band Row

~6x10

---

DB Bench (feet up)

22kg per arm - 3x10

---

DB Curl

6kg per arm - 3x10

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Bench 95kg - 3x3. Fine. Followed up with some 3x10 DBs on 22kg per arm.

BossArky

Saturday July 8th:

Leg Curl

3x10

Leg Extension

3x10

---

Think I did the above on that day ^^.

BossArky

Sunday July 9th: Bench day 1 of 12

Bench

75kg 6x6

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...plus various assistance. New Bench cycle.

BossArky

Thursday July 13th: Lower Body

45DBR

3x10

Leg Ext

3x10

Seated Ab Crunch Machine

3x20

---

GHR

3x10

---

Leg Curl

3x10

---

Calf Raise

3x10

---

Still avoiding Squats and Deads to let hip inflammation settle.

BossArky

Friday July 14th: Bench day 2 of 12

Band Rows/Face Pulls

3x10 both exercises superset

---

Single Arm Band Pull Downs (slight angle, a few steps back from pull up bar)

3x10 per side

---

Chin Up

3x5

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x5

---

Barbell Curl

20kg - 3x10

Neck (lying on Bench)

4 positions (2 up, 2 down) - 3x10 each

---

DB Overhead Press

22kg per arm - 3x3 .. for the sake of some low volume shoulder work

---

Bench 80kg 6x5 with various upper assistance.

BossArky

Saturday July 15th: Lower Body

Leg Ext

3x10

Leg Curl

3x10

---

Some quick pump stuff for legs.

BossArky

Sunday July 16th: Bench day 3 of 12

Band Rows/Face Pulls

3x10 both exercises superset

---

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x4

---

Bench.

BossArky

Wednesday July 19th: Bench day 4 of 12

Leg Ext

3x10

---

Machine Row

3x10

Bench

90kg - 3x3

DB Overhead Press

14kg per arm - 1x10

18kg per arm - 1x10

14kg per arm - 1x10

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Waiting for left hip injection to take effect. Got it last Monday. Will take 5 or 6 days to have full effect and bring down inflamation and then hopefully back to some Squats and Deadlift. Thus today was Bench with some leg extension. Did some other stuff too - cannot remember specifically as writing this a few days later.

BossArky

Saturday July 22nd: Bench Day 5 of 12

Calf Raise

3x10

GHR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

20kg - 1x5

40kg - 3x5

---

Band Row

6x10

Bench

80kg - 6x6

---

Neck (lying on Bench)

4 positions (2 up, 2 down) - 3x10 each

Barbell Curl

20kg - 3x10

---

First time Squatting for a while. Back to it softly softly with 40kg 3x5.

Left hip felt ok during it - and no particular pain afterwards - so the injection must have brought down the inflammation in the joint somewhat which is good. Still a bit of a dull ache in left glute for the days around this. Also still a bit of pain when going up stairs with left foot. Hopefully all will settle down soon enough.

Signed up for States which is in Oct so aiming for that in the 3 Lift 83kg division. Have my qualifying total from late last year. Its a long competition year as the local Oz federation aligns with the revised IPF calendar. I'm planning to compete in states, get the qualifying total for nationals, etc and then see how things shape up thereafter.

BossArky

Monday July 24th: Lower body & OHP

Calf Raise

3x10

45DBR

3x10

---

Band Pull Apart

various - 3x10

Squat

20kg - 1x5

45kg - 3x5

---

Band Row

3x10

Barbell Press (standing)

20kg - 1x5

30kg - 1x5

---

Deadlift

80kg 3x5

---

Squat 45kg 3x5 and Deadlift 80kg 3x5. Left hip holding up ok. Taking it gingerly as I break back into these movements. Still a bit of a dull ache in left mid glute, but overall the injection seems to have had a positive effect now a week later.

Some Overhead Press 30kg 3x5 too.

BossArky

Wednesday July 26th: Bench Day 6 of 12

Calf Raise

3x10

GHR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

50kg - 3x5

---

Band Row

6x10

Bench

60k - 1x5

85kg - 6x5

---

Squat 50kg 3x5 & Bench 85kg 6x5.

BossArky

Friday July 28th: Bench Day 7 of 12

Calf Raise

3x10

45DBR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

55kg - 3x5

---

Band Row

6x10

---

Squat 55kg 3x5 and Bench 90kg 6x4.

BossArky

Friday July 28th: Bench Day 7 of 12

Band Row

6x10

Chin Up

3x5

---

Bench

60k - 1x5

90kg - 6x4

---

Deadlift

90kg - 3x5

---

Deadlift 90kg 3x5, Chin Ups and Bench 90kg 6x4.

BossArky

Saturday August 5th: Bench day 8 of 12

Bench Press

95kg 3x3

Band Pull Down (red)

3x10

---

DB Curl

6kg per arm - 3x10

DB Press

6kg per arm - 3x10

---

Sick with cold/flu the past week. First time training for a while. Bench 95kg 3x3.

BossArky

Sunday August 6th: Lowerbody

Calf Raise

3x10

45DBR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

65kg - 3x5

---

Deadlift

60kg - 1x5

100kg 3x5

---

Squat 65kg 100kg 3x5 and Deadlift 100kg 3x5. Good to do these after so long.

Cycling about 5km each morning for the past 1.5 weeks (apart from days where I was dying sick). Nice to get the heart pumping with some outdoor cardio.

BossArky

Tuesday August 8th: Bench day 9 of 12

Bench Press

85kg 6x4

Band Pull Apart (red)

4x10

---

Bench 85kg 6x4.

BossArky

Wednesday August 9th: Lowerbody

Calf Raise

3x10

GHR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

50kg - 1x5

70kg - 3x5

---

Deadlift

60kg - 3x5

---

Squat 70kg 3x5 and Deadlift 60kg 3x5.

BossArky

Saturday August 12th: Bench day 10 of 12

Barbell Row

40kg - 4x10

Bench Press

60kg - 1x5

90kg - 4x5

Pull Down Band Row

4x20 per arm

---

Neck (lying on Bench)

4 positions (2 up, 2 down) - 3x10 each

Barbell Curl

20kg - 1x10

25kg - 1x10

27kg - 1x10

---

Bench 90kg 4x5.

BossArky

Sunday August 13th: Lower body

Calf Raise

3x10

45DBR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

50kg - 1x5

75kg - 3x5

---

Deadlift

70kg - 1x5

110kg - 3x5

---

Squat 75kg 3x5 and Deadlift 110kg 3x5.

BossArky

Tuesday August 15th: Bench day 11 of 12

Pull Down Band Row

4x10 per arm - normal row

4x10 per arm - crossed row

Bench Press

60kg - 1x5

80kg - 1x3

95kg - 3x4

---

Chin Up

bodyweight - 3x6

DB Press

8kg per arm - 3x12

---

Neck (red band, standing)

forward - 2x20

back - 2x20

DB Curl

8kg per arm - 3x10

DB Shrug

8kg per arm - 3x10

---

Bench 95kg 3x4.

BossArky

Saturday August 19th: Lower body

Calf Raise

3x10

45DBR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

60kg - 1x5

80kg - 3x5

---

Deadlift

60kg - 3x5

---

Squat 80kg - 3x5.

BossArky

Sunday August 20th: Bench day 12 of 12

Single Arm Band Row (medium red)

3x10 per arm

Bench Press

60kg - 1x5

80kg - 1x3

90kg - 1x1

100kg - 3x3 ... alright

---

DB Press

8kg per arm - 3x12

---

Neck (lying on Bench)

face up - both exercises - 1x20

face down - both exercises - 1x20

DB Curl

8kg per arm - 3x10

---

Bench 100kg 3x3.

BossArky

Tuesday August 22nd: Lower body

Calf Raise

3x10

45DBR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

60kg - 1x5

85kg - 3x5

---

Squat 85kg - 3x5.

BossArky

Wednesday August 23rd: Deadlift

Deadlift

70kg - 1x5

110kg - 1x3

**add belt**

130kg - 3x5 ... fine

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Cycled 4.2km afterwards. Have been doing about 3-5km cycling outdoors post lifting for the past number of weeks as the weather improves. Good to get the heart pumping and some rosy cheeks.

BossArky

Saturday August 26th: Squat

Calf Raise

3x10

GHR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

60kg - 1x5

90kg - 3x5

---

Squat 90kg 3x5. Deadlift 60kg 3x5.

BossArky

Sunday August 27th: Bench day 1 of 12

X Band Row (medium red)

3x10 per arm ... crossed

3x10 per arm ... uncrossed

Bench Press

20kg - 1x5

60kg - 1x5

78kg - 6x6 ... practicing new setup - wedging into bench without having feet up on bench

---

Neck (standing, band)

back - 2x40 ... fist heavy black, then medium red back

front - 2x40 ... fist heavy black, then medium red back

---

DB Overhead Press

8kg per arm - 3x10

DB Curl

8kg per arm - 3x10

---

First day of bench cycle on 7 week run into competition.

BossArky

Tuesday August 29th: Squat

Calf Raise

3x10

45DBR

3x10

Ab Wheel

3x10

---

Band Pull Apart

various - 3x10

Squat

60kg - 1x5

80kg - 1x3

95kg - 3x5

---

Deadlift

60kg - 3x5

---

Squat 95kg 3x5 and Deadlift 60kg 3x5

BossArky

Saturday September 2nd: Bench day 2 of 12

X Band Row (medium red)

3x10 per arm ... crossed

3x10 per arm ... uncrossed

Bench Press

20kg - 1x5

60kg - 1x5

83kg - 6x5 ... ok

---

Neck (standing, band)

back - 2x40 ... first light yellow, then medium red

front - 2x40 ... first light yellow, then medium red

---

DB Overhead Press

8kg per arm - 3x10

DB Curl

8kg per arm - 3x10

---

Bench 83kg 6x5.

BossArky

Sunday September 3rd: Squat

Calf Raise

3x10

GHR

3x10

Ab Wheel

3x10

---

Squat

30kg - 1x5 against light yellow bands

40kg - 1x5 against light yellow & red bands

50kg - 1x5 against light yellow & red bands

60kg - 1x5 against light yellow & red bands

70kg - 1x5 against light yellow & red bands

80kg - 1x5 against light yellow & red bands

90kg - 1x5 against light yellow & red bands

100kg - 1x5 against light yellow & red bands

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Messed about with Squat against bands. Was going to deload .. but kept adding 10kg and ended up with 100kg x5 against both yellow and red bands.