Return of the King

BossArky

Friday May 30th: Squat Day 11 of 12

Calves
3x10

45DBR
3x10

Ab Crunch (decline bench)
3x10
---
Front (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
130kg - 1x5

Leg Extension (unilateral)
20kg per leg - 3x10
---
Barbell Row
30kg - 1x10
40kg - 1x10
50kg - 1x10
60kg - 1x10
70kg - 2x10

Bench
20kg - 1x6
60kg - 1x5
80kg - 1x3
90kg - 1x1
100kg - 6x4
---
DB Lateral Raise
2kg per arm - 2x10

DB Curl to DB Overhead
5kg per arm - 2x10 each exercise

---
Took yesterday off as was totally wrecked from Singapore trip. Thus had to combined yesterdays Squat plan of 130kg x5 with todays Bench of 100kg 6x4. Got it all done. Fun times.

BossArky

Saturday May 24th: Deadlift Day 6 of 6

SLDL
20kg - 1x10
40kg - 1x10
60kg - 1x10

Deadlift
70kg - 1x5
120kg - 1x5
150kg - 1x1
172.5kg - 1x1
---
Overhead Press
20kg - 1x10
30kg - 1x10
40kg - 1x10

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10
---

Final deadlift session of this cycle with a single on 172.5kg.

BossArky

Monday May 26th: Squat Day 12 of 12

Calves
3x10

45DBR
3x10

Ab Bench (decline)
3x10

Front Squat (zombie arms)
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x3
120kg - 1x1
135kg - 1x5 ... workset. Ok.

Single Leg Quarter Squats (off step edge)
1x10 - bodyweight +10kg DB
1x10 - bodyweight +16kg DB
1x10 - bodyweight +20kg DB

Leg Extension (unilateral)
20kg per leg - 3x10
---

Squat 135kg x5 to successfully finish this training cycle. Was tough enough, but not impossible. Got through it. Last rep was RPE ~9.5.

Leg Extension gave some serious pump. Quad was about to fly off the bone with the burn.

BossArky

Tuesday May 27th: Bench day 12 of 12

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10
---
Pull Ups
bodyweight - 6x7 ... Sets 1-3 palms away. Sets 4-6 palms to face.

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x3 … worksets. Good.
---
DB Lateral Raise
2kg per arm - 3x10

DB Curl to DB Overhead Press
5kg per arm - 3x10

---

Got 4 shots in the shoulders (2 each) for upcoming Brazil trip: Yellow fever, typoid, hepatitis, etc. Doc told me "no heavy lifting" for 24 hours. However, had to Bench 105kg 6x3 to finish this cycle on time with enough deload recovery time ahead of competition on Saturday. Happy enough with how Bench went. Success.

BossArky

Thursday May 29th: Deload

Front Squat
20kg - 1x5

Squat
30kg - 1x5
45kg - 1x5

Deadlift
40kg - 1x5
---
Bench Press
20kg - 1x4
40kg - 1x5
60kg - 3x5
---

Quick deload session. Competition on Saturday.

BossArky

Saturday May 31st: Powerlifting Competition - Sydney

Short story: Went 9/9 with Squat 160kg, Bench 115kg, Deadlift 192.5kg for a Total of 467.5kg at bodyweight 82.5kg.

Long story: Couldn't have went better. Hit my 4th highest total ever in this, my 24th Powerlifting competition. It happens to be my heaviest every Bench, Deadlift and Total on Australian soil. It was also my joint 4th heaviest every competition Squat in Australia. (I did 3 comps in the UAE a few years ago where I did a bit better - see page 1 post 1 of this log for full competition listing).

Opened light on everything, took a big jump for seconds, and then a big jump on thirds as well. Got everything.

Squat:

Squat #1: 135kg (up from 132.5kg based upon how warms felt)

Squat #2: 147.5kg

Squat #3: 160kg (top of planned 155kg-160kg range)

Bench:

Bench #1: 100kg (up from 97.5kg planned opener based upon warm ups)

Bench #2: 110kg. Easy.

Bench #3: 115kg (above planned range of 110kg-112.5kg).

Deadlift:

Deadlift #1: 167.5kg (kept it as a light owner to lock in total early)

Deadlift #2: 180kg. Fine

Deadlift #3: 192.5kg. Got a bit away from shins and felt like it was all lower back. Probably the exact correct 3rd attempt.

Total: 467.5kg for first place (from one contender i.e. myself) in the Masters 1 category. Need a total of 505kg to hit the nationals qualifying total. Will keep on moving towards that in coming comps.

Summary notes: Very pleased with my own performance. Weighed in exactly 82.5kg (500g under the 83kg category limit) after a light breakfast of oats, coffee, etc. Felt totally fine throughout. Sipped on gatorade, ate peanut butter sandwiches and bananas. Drank a couple of red bulls during Deadlift warm ups and could definetly feel the affects.

Plan forward: Will take a few weeks deload now and have a planned trip to Brazil as well. Back to a proper training cycle in about a month (early July). Looking forward to changing things up for the next 4 weeks, after 3 comps in the first 5 months of this year.

Alf Veedersane

Nice work!

BossArky

Monday June 2nd: Deload

Planning to take a nice easy week ahead after competition to let body recover. Some very light low volume stuff:

• Hip circle
• Calves
• Abs
• Upper body bands
• Unilateral quarter squats
• DB lateral raise
• DB curls to overhead press

BossArky

Sunday June 8th: Deload

45 Degree Back Raise (45DBR)
bodyweight - 1x10
bodyweight +1.5kg DB to neck - 1x10
bodyweight +5kg DB to neck - 1x10
bodyweight (unilateral) - 1x10

Quads
Bulgarian Split Squat (bodyweight) - 1x10 per leg, from ground
Bulgarian Split Squat +1.5kg per arm - 1x10 per leg, on one green bumper
Bulgarian Split Squat +4kg per arm - 1x10 per leg, on two green bumpers
Close Stance Stiletto Squat (bodyweight) - 1x10
Close Stance Stiletto Squat (bodyweight +5kg) - 1x10
Close Stance Stiletto Squat (bodyweight +10kg) - 1x10

Abs
GHR Situp - 3x10
Ab Wheel - 5, 8, 10
---

Got a good hamstring burn on the 45 Degree Back Raise. Tried to focus a bit more on quads with the close stance stiletto squat (i.e heels raised).

BossArky

Tuesday June 10th: Deload.

Cannot remember what I did. It was a month ago. But.. it was some kind of light deload before I hopped on a plane to Brazil on Thurs June 10th for 2.5 weeks travelling around South America.

BossArky

Monday June 16th: Deload.

Messing about in a small hotel gym in Sao Paulo, Brazil.

BossArky

Friday June 20th: Deload.

Messing about in a small hotel gym in Rio, Brazil.

BossArky

Sunday June 29th: Squat Day 1 of 12

45DBR
bodyweight - 1x10
bodyweight +2kg - 1x10
bodyweight +4kg - 1x10

Calves
bodyweight - 3x10

Decline Situp
bodyweight - 1x10
bodyweight +2kg - 1x10
bodyweight +4kg - 1x10

---
RDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Front Squat
20kg - 1x5
30kg - 1x5
40kg - 1x5

Squat
70kg - 1x5
90kg - 1x5
100kg - 1x5
---
First time Squatting for over 2.5 weeks. Legs jelly like afterwards. Nice.

BossArky

Tuesday July 1st: Bench day 1 of 12

Deadlift
50kg - 3x5. Last one off thin white bumper without hitting ground to work grip/lockout.

Barbell Row
50kg 3x5

Bench Press
20kg - 1x5
60kg - 6x6 … varying grips on 1, 3, 5 (mid) vs 2 4 6 (close)
---
Lat Raise
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10

DB Curl
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10

Overhead Press
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10
---
Incline DB Curl
12kg per arm - 1x5
12kg per arm - 1x8
12kg per arm - 1x10

Incline Overhead Press
12kg per arm - 1x5
12kg per arm - 1x8
12kg per arm - 1x10
---

Breaking back into upper body with some light benching.

BossArky

Thursday July 3rd: Squat Day 2 of 12

GHR
bodyweight - 3x10

Ab Knee Raise Frame
bodyweight - 3x10 ... bent legs first two sets. Straight legs final set.

RDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Front Squat
20kg - 1x5
30kg - 1x5
40kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
110kg - 1x5

1/4 Squats Unilateral (off ledge)
3x10 per leg

Leg Ext
25kg per leg - 1x10
20kg per leg - 1x10
15kg per leg - 1x10

Good early morning Squat session.

BossArky

Friday July 4th: Bench day 2 of 12

Face Pulls (cable)
setting 1 - 3x10

Rev Fly (cable)
setting 1 - 3x10

Pull Up
bodyweight +5kg plate - 3x5

Bench Press
20kg - 1x5
60kg - 1x5
70kg - 6x5 … varying grips on 1, 3, 5 (mid) vs 2 4 6 (close)

Lat Raise
1kg per arm - 1x10
2kg per arm - 1x10
3kg per arm - 1x10

Seated Incline DB Curl
10kg per arm - 1x10
12kg per arm - 1x10
10kg per arm - 1x10

Seated Incline Overhead Press
10kg per arm - 1x10
12kg per arm - 1x10
10kg per arm - 1x10

Early morning Bench.

BossArky

Saturday July 7th: Deadlift Day 1 of 6

SLDL

20kg - 1x10

30kg - 1x10

40kg - 1x10

Deadlift

70kg - 1x5

100kg - 1x5

120kg - 1x5

---
Overhead Press

20kg - 1x10

25kg - 1x10

30kg - 1x10

High Pulley Crossed Arm Pull Apart 

(for rear delts)

3x10

---

Some relaxed Saturday Deadlifts. There ends the first week back post vacation. Feels good to be back to training.

BossArky

Monday July 7th: Squat Day 3 of 12

GHR
bodyweight - 3x10



Calves

bodyweight - 3x10




Abs Chair - leg lift
knees bent - 2x10
knees straight - 1x10

—-
RDL


20kg - 1x10

30kg - 1x10

40kg - 1x10



Front Squat


20kg - 1x5

30kg - 1x5

40kg - 1x5

Squat


70kg - 1x5

100kg - 1x5

115kg - 1x5

---

Good Squatting in the evening. Back into the swing of things. Building up.

BossArky

Tuesday July 8th: Bench day 3 of 12

Deadlift
55kg - 3x5. Last one off thin white bumper without hitting ground to work grip/lockout.

Barbell Row
55kg 3x5

Bench Press
20kg - 1x5
60kg - 1x5
80kg - 6x4 … varying grips on 1, 3, 5 (mid) vs 2 4 6 (close)
---
Lat Raise
3kg per arm - 3x10

DB Curl
(seated, incline)
12kg per arm - 3x10


Overhead Press (seated, incline)

12kg per arm - 3x10
---

A light-ish session as I continue to rebuild. Bench feels weak. Still getting back into training and need to put back on some weight.

BossArky

Thursday July 10th: Squat Day 4 of 12

Calves
bodyweight - 3x10

45DBR
bodyweight - 3x10

Ab Knee Raise Frame
bodyweight - 3x10 ... bent legs first two sets. Straight legs final set.

RDL
20kg - 1x10
40kg - 1x10
50kg - 1x10

Front Squat
20kg - 1x5
40kg - 1x5
50kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
120kg - 1x5

1/4 Squats Unilateral (off ledge)
3x10 per leg

Leg Ext
25kg per leg - 1x10
20kg per leg - 1x10
15kg per leg - 1x10

Enjoyed some Squats.

BossArky

Friday July 11th: Bench day 4 of 12

Face Pulls (cable)
setting 1 - 3x10

Rev Fly Rear Delts (cable, arms crossed)
setting 1 - 3x10

Pull Up
bodyweight +15kg plate - 3x5 ... palms away
bodyweight - 3x5 ... palms to face

Bench Press
20kg - 1x5
60kg - 1x5
90kg - 6x3 … varying grips on 1, 3, 5 (mid) vs 2 4 6 (close)

Lat Raise
4kg per arm - 1x10
5kg per arm - 1x10
6kg per arm - 1x10

Seated Incline DB Curl
12kg per arm - 1x10
14kg per arm - 1x10
16kg per arm - 1x5, ... drop set to 14kg for 1x2, then 12kg for 1x3

Seated Incline Overhead Press
14kg per arm - 1x10
18kg per arm - 1x10
20kg per arm - 1x10

Flat DB Bench Press
14kg per arm - 1x10
18kg per arm - 1x10
20kg per arm - 1x10

Some early evening Benching. Need to put on some muscle, hence the DBs at the end (incline, flat and curls).

BossArky

Saturday July 14th: Deadlift Day 2 of 6

SLDL
20kg - 1x10
40kg - 1x10
60kg - 1x10

Deadlift
70kg - 1x5
110kg - 1x5
130kg - 1x5

Overhead Press
20kg - 1x10
30kg - 1x10
40kg - 1x10

High Pulley Crossed Arm Pull Apart (for rear delts)
3x10

...and some other random bodybuilding stuff checking out a new gym

BossArky

Monday July 14th: Squat Day 5 of 12

GHR
bodyweight - 3x10

Calves
bodyweight - 3x10

Abs Chair - leg lift
knees bent - 2x10
knees straight - 1x10
—-
RDL
20kg - 1x10
50kg - 1x10
55kg - 1x10

Front Squat
20kg - 1x5
50kg - 1x5
55kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
120kg - 1x5

Single Leg Quarter Squats (off ledge)
bodyweight - 1x10 per leg
bodyweight +10kg DB - 1x10 per leg
bodyweight +20kg DB - 1x10 per leg

Leg Extension
25kg per leg - 1x10
20kg per leg - 1x10
15kg per leg - 1x10

Front Squats up to 55kg x5, before back Squats 120kg x5. I like the feeling of warm up the Front Squats gives before back Squats.

BossArky

Tuesday July 15th: Bench day 5 of 12

Deadlift
60kg - 3x5. Last one off thin white bumper without hitting ground to work grip/lockout.

Barbell Row
60kg 3x5

Bench Press
20kg - 1x5
65kg - 6x6 … varying grips on 1, 3, 5 (mid) vs 2 4 6 (close)

Lat Raise
1kg - 3x10
3kg - 3x10
5kg - 3x10

DB Curl (seated, incline)
10kg per arm - 1x10
12kg per arm - 1x10
14kg per arm - 1x5
10kg per arm - 1x5

DB Overhead Press (seated, incline)
14kg per arm - 1x10
20kg per arm - 1x10
22kg per arm - 1x10

Flat DB Bench
14kg per arm - 1x10
20kg per arm - 1x10
22kg per arm - 1x10

Light Bench followed by DB bodybuilding stuff.

BossArky

Thursday July 17th: Squat Day 6 of 12

45DBR
bodyweight - 3x10

RDL (fat bar, felt light... not sure if 15kg or 20kg)
20kg - 1x10
30kg - 1x10
40kg - 1x10

Calves
bodyweight - 3x10

GHR Abs
bodyweight - 3x10

Front Squat
20kg - 1x5
40kg - 1x5
60kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
120kg - 1x5

Leg Ext
3x10

So cold all day. Hard to get motivated to Squat 120kg x5. Got it done.

BossArky

Friday July 18th: Bench day 6 of 12

Face Pulls (cable)
setting 1 - 3x10

Pull Up
bodyweight - 3x5 ... palms away

Bench Press
20kg - 1x5
60kg - 1x5
75kg - 6x3 … varying grips on 1, 3, 5 (mid) vs 2 4 6 (close)

Lat Raise
5kg per arm - 3x10

Seated Incline DB Curl
10kg per arm - 3x10

Seated Incline Overhead Press
16kg per arm - 1x10
24kg per arm - 1x10
20kg per arm - 1x10

Flat DB Bench Press
16kg per arm - 1x10
24kg per arm - 1x10
20kg per arm - 1x10

Late evening Benching. So cold.

BossArky

Saturday July 21st: Deadlift Day 3 of 6

SLDL
20kg - 1x10
30kg - 1x10
40kg - 1x10

Deadlift
70kg - 1x5
110kg - 1x5
140kg - 1x5

Overhead Press
20kg - 1x10

Deadlift 140kg x5 alright.

BossArky

Monday July 21st: Squat Day 7 of 12

GHR
bodyweight - 3x5

Calves
bodyweight - 3x5

Abs Chair - leg lift
knees bent - 2x5
knees straight - 1x5
—-
Front Squat
20kg - 1x5

Squat
70kg - 1x5
105kg - 1x5
125kg - 1x5

Kept the assistance volume very light. Feeling a bit overtrained recently. Backing off the non core exercises. Dropped the single leg quarter squats, leg extensions, SLDL. Squat 125kg x5 looked ok.

BossArky

Tuesday July 22: Bench day 7 of 12

Barbell Row
60kg 6x5

Bench Press
20kg - 1x5
60kg - 1x5
85kg - 6x4

Lat Raise
5kg - 3x10

DB Curl (seated, incline)
9kg per arm - 3x10

DB Curl to DB Overhead Press
1kg per arm - 1x10

Back to one of my two usual Bench days: Barbell Row superset with Bench. The rest was light assistance. Cut over surplus volume and exercises that I'd included in recent weeks.

BossArky

Thursday July 24th: Squat Day 8 of 12

Calves
bodyweight - 3x10

GHR
bodyweight - 3x5

Ab Chair Leg Raise
3x5

Front Squat
20kg - 1x5

Squat
70kg - 1x5
100kg - 1x5
130kg - 1x5

Got the Squats done ok: 130kg 1x5.