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Return of the King

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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Sun Mar 31st: Bench day 1 of 12:


    Barbell Row

    40kg - 3x10 wide grip

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    75kg - 6x6

    Neck (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    ---

    DB Curl to DB Overhead Press

    4kg per arm - 3x10

    ---

    First day of new Bench cycle: 75kg 6x6. Kept the assistance light: Barbell Row, Neck, Biceps & Shoulders.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Tues Apr 2nd: Squat day 2

    GHR

    3x10

    ---

    Calves

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x5

    60kg - 1x8 … drop set

    ---

    Leg Curl

    3x~10

    ---

    Leg Press

    frame + 40kg - 3x10

    ---

    Squat up to 80kg x5 then drop set 60kg x8. Various lower assistance including Leg Press for the first time in a while.




  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Wed Apr 3rd: Bench day 2 of 12:


    Barbell Row

    50kg - 6x10 medium grip

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 6x5

    ---

    Pull Up (palms away)

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    10kg per arm - 1x10

    ---

    Bench 80kg 6x5 with various assistance.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Fri April 5th: Squat day 3

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x5

    90kg - 1x5 ... fine

    60kg - 2x8

    ---

    Leg Ext

    ~3x20

    ---

    45DBR

    3x10

    ---

    Squat top set 90kg x5 then 60kg 2x8 dropsets.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Sat Apr 6th: Bench day 3 of 12:


    Barbell Row (Football Bar - assuming bar is 25kg)

    45kg - 6x10

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    85kg - 6x4

    Neck (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    10kg per arm - 1x10

    ---

    Bench 85kg 6x4 in 13 mins superset with Football Bar Barbell Rows 45kg 6x10. Pump.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Sunday April 7th: Deadlift

    Deadlift

    70kg - 1x5

    100kg - 3x5

    Unilateral Machine Pulldown

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    15kg per arm - 1x10

    Overhead Press

    40kg - 3x10

    Incline Bench

    40kg - 3x5

    Deadlift 100kg 3x5 with various assistance for upper and back.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Tues April 9th: Squat day 4

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x3

    90kg - 1x2

    100kg - 1x2 … supposed to be 5 reps. Stopped after a pop in right SI joint area.

    ---

    Leg Ext

    4x10

    ---

    Squat up to 100kg x2. Supposed to be 5 but stopped when right SI joint popped. Taking ibuprofen the past couple of days to calm it down. The weight (100kg x2) itself was quite easy.




  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Wed Apr 10th: Bench day 4 of 12:


    DB Rev Fly

    12.5kg per arm - 6x10

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 6x3 … handy

    ---

    DB Curl to DB Overhead Press

    12.5kg per arm - 3x10

    ---

    Bench 90kg 6x3. Various upper body assistance.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Saturday Apr 13th: Bench day 5 of 12:


    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 6x6 … good

    Split Squat (back foot on bench)

    bodyweight - 8x5 per leg

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    12.5kg per arm - 3x10

    15kg per arm - 3x10

    ---

    Lat Pulldown (unilateral machine)

    3x10 ascending sets

    45DBR

    3x10—-

    Main event was benching 80kg 6x6. Took time off Squats and did Split Squat instead to leg lower right SI joint calm down a bit more. Feeling mostly better now.




  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Mon April 15th: Squat day 5

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    70kg - 1x5

    80kg - 1x5

    90kg - 1x5

    100kg - 1x5 … fine

    ---

    Leg Ext

    3x12

    ---

    Squat 100kg x5 which was good considering a week ago I popped something around right SI joint doing the same weight on rep two and couldn't move for many days afterwards.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Wed Apr 17th: Bench day 6 of 12:

    Barbell Row

    50kg - 6x8


    Bench Press

    20kg - 1x10

    60kg - 1x5

    85kg - 6x5 … good

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    12.5kg per arm - 3x10

    15kg per arm - 3x10

    ---
    Neck
     (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    ---

    Bench 85kg 6x5 superset with Barbell Row 50kg 6x8. Other upper bodybuilding too: curls, shoulders & neck.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Saturday April 20th: Bench day 7 of 12.

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 6x4 … fine

    Split Squat

    bodyweight + 0kg - 1x5 per leg

    bodyweight + 2.5kg - 1x5 per leg

    bodyweight + 5kg - 1x5 per leg

    bodyweight + 7.5kg - 1x5 per leg

    bodyweight + 10kg - 1x5 per leg

    bodyweight + 12.5kg - 1x5 per leg

    bodyweight + 15kg - 1x5 per leg

    ---

    DB Overhead Press

    20kg per arm - 3x10

    ---

    DB Curl

    3kg per arm - 1x10 .. on curl bench incline for the first three sets listed here and below

    5kg per arm - 1x10

    7kg per arm - 1x10

    10kg per arm - 1x10 … standing normally

    ---

    Main event was Bench 90kg 6x4 which was ok.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Mon April 22nd: Squat day 6

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    70kg - 1x5

    82.5kg - 1x5

    92.5kg - 1x5

    102.5kg - 1x5 … fine

    60kg - 3x9 … drop sets

    ---

    Leg Ext

    3x12

    ---

    Squats up to 102.5kg x5. Felt strong. Had a decent lunch and was powered up in the preceding hours.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Thursday April 25th: Bench day 8 of 12.

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    95kg - 6x3 … ok

    Barbell Row

    60kg - 6x5

    ---

    DB Curl to DB Overhead Press

    12kg per arm - 3x10

    ---

    Bench 95kg 6x3 superset with Barbell Row 60kg 6x5.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Saturday April 27th: Bench day 9 of 12.

    GHR

    3x10

    Ab Wheel

    3x10

    Bench Press

    20kg - 1x10

    60kg - 1x5

    85kg - 6x5 … fine

    Split Squat

    bodyweight + 0kg - 1x5 per leg

    bodyweight + 2.5kg - 1x5 per leg

    bodyweight + 5kg - 1x5 per leg

    bodyweight + 7.5kg - 1x5 per leg

    bodyweight + 10kg - 1x5 per leg

    bodyweight + 12.5kg - 1x5 per leg

    ---

    DB Curl to DB Overhead Press

    6kg per arm - 3x10

    ---

    Bench 85kg 6x6 with various other things.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Mon April 29th: Squat day 7

    GHR

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    70kg - 1x5

    85kg - 1x5

    95kg - 1x5

    15kg - 1x5 … fine

    60kg - 1x10 … drop sets

    ---

    Leg Ext

    3x12

    ---

    Squat up to 105kg 1x5 with 60kg 1x10 drop set.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Wednesday May 1st: Bench day 10 of 12.

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 6x5 … messed up and did 3x3 before changing to 3x5 for sets 4,5 and 6.

    Barbell Row

    55kg - 6x5

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    12.5kg per arm - 3x10

    10kg per arm - 3x10

    ---

    Neck (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    .. and some light yellow band curls, extensions and rotations

    ---

    Incline Barbell Press

    40kg - 1x10

    50kg - 1x10

    60kg - 1x5

    ---

    Bench 90kg 6x5 (actually 3x3 then 3x5) superset with Barbell Row 55kg 6x5. Messed up Bench reps by not concentrating on numbers I should have been doing.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Saturday May 4th: Bench day 11 of 12.

    GHR

    3x10

    Ab Wheel

    3x10

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    95kg - 6x4 … in 69 mins. Taking my time

    Split Squat

    bodyweight + 0kg - 7x5 per leg

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    15kg per arm - 1x10

    ---

    Leg Ext

    3x12 - ascending sets

    ---

    Bench 95kg 6x4.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Thurs May 9th: Squat day 8

    GHR

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Ab Wheel

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    77.5kg - 1x5

    87.5kg - 1x5

    97.5kg - 1x5

    107.5kg - 1x5 … fine

    60kg - 2x10 … drop sets

    ---

    Leg Ext

    3x12

    ---

    Squats felt quite good. Worked up to 107.5kg x5 with 2x10 dropsets on 60kg.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Wednesday May 8th: Bench day 12 of 12.

    Split Squat

    bodyweight + 0kg - 7x5 per leg

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 1x1

    100kg - 6x3 … in just under 30 mins

    Machine Pull Down (unilateral)

    +20kg per arm - 3x10

    ---

    Machine Row (unilateral)

    +20kg per arm - 3x10

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    ---

    Bench 100kg 6x3. Nice to bench 100kg, as always. First repping 100kg in over 14 months since hip injury.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Monday May 13th: Squat deload

    Calves (standing, off foot of weight stack)

    3x10

    GHR

    3x10

    Ab Wheel

    3x10

    Safety Squat Bar (SSB) … assuming bar is 32kg

    32kg - 1x10

    42kg - 1x10

    52kg - 1x10

    Deadlift

    70kg - 1x5

    110kg - 3x5

    Enjoyed Deadlifting for the first time in a while with 110kg 3x5 after Safety Squat Bar ascending sets of 10.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Thursday May 17th: Bench day 1 of 12.

    Pull Up

    3x5

    ---

    One Arm Row (light yellow band)

    3x10 per side

    ---

    Bench Press

    20kg - 1x6

    60kg - 1x5

    78kg - 6x6

    Face Pull (light yellow band)

    6x10 … these really hit the lats well when done full ROM and slow/controlled.

    ---

    DB Curl to DB Overhead Press

    6kg per arm - 3x10 … just light in early days of new bench cycle

    ---

    Got the above done in about 30 mins. Was gonna do a longer Bench deload… but just jumped straight back on the horse and came out of gym with a sinister pump.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Saturday May 18th: Bench day 2 of 12… plus some Squat and Deadlift.

    Calves (standing, off foot of weight stack)

    3x10

    45DBR

    3x10

    ---

    Ab Twist

    3x10

    Safety Squat Bar (SSB) … In Squat shoes with heels. Bar is 32kg

    42kg - 1x10

    52kg - 1x10

    62kg - 1x10

    ---

    One Arm Row (light yellow band)

    12kg per arm - 1x10

    13kg per arm - 1x10

    14kg per arm - 1x10

    16kg per arm - 1x10

    18kg per arm - 1x10

    20kg per arm - 1x10

    Bench Press

    20kg - 1x6

    60kg - 1x5

    82kg - 6x5 … fine, in 40 mins, taking my time.

    ---

    Deadlift

    70kg - 1x5

    120kg - 3x5

    ---

    Barbell Row

    70kg - 3x5

    ---

    DB Curl to DB Overhead Press

    6kg per arm - 3x10 … just light in early days of new bench cycle

    ---

    Did the big 3… well SSB instead of Squats. Will be sore tomorrow.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Thurs May 21st: Squat

    GHR

    3x10

    Ab Wheel

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Safety Squat Bar (SSB)

    27kg - 1x5

    37kg - 1x5

    47kg - 1x5

    57kg - 1x5

    67kg - 1x5

    Squat

    80kg - 1x5

    90kg - 1x5

    100kg - 1x5

    110kg - 1x5 … fine

    ---

    Leg Ext

    3x12

    ---

    Squat 110kg x5 beltless, then various lower assistance. Some good moderate DOMS as I type this the next day.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Wednesday May 22nd: Bench day 3 of 12.

    Split Squat

    bodyweight - 7x5 per leg

    One Arm Row

    20kg per arm - 1x5

    22kg per arm - 1x5

    24kg per arm - 1x5

    26kg per arm - 1x5

    28kg per arm - 1x5

    30kg per arm - 1x5

    Bench Press

    20kg - 1x6

    60kg - 1x5

    75kg - 1x3

    87kg - 6x4 … done in 23 mins

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    16kg per arm - 1x10

    10kg per arm - 1x10

    ---

    Mid afternoon Bench 87kg 6x4. Handy enough. Superset with Split Squats and One Arm DB Row. Good.



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