Return of the King

BossArky

Thursday December 10th: 531 Cycle 6 Week 1 Deadlift (6:30am - 7:30am)

Bird-dogs
2x10 per side
---
Deadlift
58kg - 1x5
72kg - 1x5
86kg - 1x3
93kg - 1x5
108kg - 1x5
122kg - 1x8 ... prescribed reps = 5
90kg - 3x10 ... boring but big
80kg - 1x10
70kg - 1x10
---
Hanging Leg Raise (feet to hands)
3x8

Standing Leg Curl (Hammer Strength machine)
20kg per leg - 3x8
---
Run 1km (5:15, ~90 cals) as follows:

• 000m - 100m @10.0 kmph
• 101m - 200m @10.1 kmph (+0.1)
• 201m - 300m @10.3 kmph (+0.2)
• 301m - 400m @10.6 kmph (+0.3)
• 401m - 500m @11.0 kmph (+0.4)
• 501m - 600m @11.5 kmph (+0.5)
• 601m - 700m @12.1 kmph (+0.6)
• 701m - 800m @12.8 kmph (+0.7)
• 801m - 900m @13.6 kmph (+0.8)
• 901m - 1km @14.5 kmph (+0.9)

---

Fine.

BossArky

Saturday December 12th: 531 Cycle 6 Week 1 Bench Press (8:05am-9:50am)

Bench Press
air - 1x8
20kg - 1x5
37kg - 1x5
47kg - 1x5
56kg - 1x3
61kg - 1x5
70kg - 1x5
79kg - 1x5 ... prescribed reps = 5. Handy enough. Didn't go for more
60kg - 1x10 ... boring but big
50kg - 1x10
40kg - 1x10
30kg - 1x10
20kg - 1x10
---
Pull Ups (wide grip)
BW+10kg - 1x8 ... ok-ish ROM
BW+10kg - 4x4 ... dodgy ROM
BW - 1x10 ... please with that considering I just ripped my lats off with the weighted 10kg sets beforehand

Calf Raise
30kg DB per arm - 5x15 ... easy & too light
---
One Arm Row
12kg per arm - 1x10
24kg per arm - 1x8
36kg per arm - 1x6 ... maybe a pb?
24kg per arm - 1x10
12kg per arm - 1x10
---
Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10

Face Pull
12.5kg - 3x10
---
Run 1km (5:15, ~90 cals) as follows:

• 000m - 100m @10.0 kmph
• 101m - 200m @10.1 kmph (+0.1)
• 201m - 300m @10.3 kmph (+0.2)
• 301m - 400m @10.6 kmph (+0.3)
• 401m - 500m @11.0 kmph (+0.4)
• 501m - 600m @11.5 kmph (+0.5)
• 601m - 700m @12.1 kmph (+0.6)
• 701m - 800m @12.8 kmph (+0.7)
• 801m - 900m @13.6 kmph (+0.8)
• 901m - 1km @14.5 kmph (+0.9)

---
External Rotation (pulley)
1.25kg per arm - 3x10
---

Bench took forever. Arrived 5 mins after opening and there was a guy using the bench already. He allowed me work in no probs... but was using a weight that was waaaayyyyy too heavy for him, so my spotting was actually more work for me that him. He would try a set of 5 at 70kg and get 1 rep himself before absolutely dying. I would then have to row the next ones. He wouldn't rack it and kept asking for another rep.

After 15 mins his buddy comes along and works in. Same story. He gets 100kg for 8 reps, then decides to go for 110kg x3. He gets one rep unassisted and then I have to row the next two. He died on the second one but wouldn't rack it. I had to pull the 3rd rep up off him almost on my own. Had to shout for help from someone else as don't usually train for a 110kg upright row . These idiots don't know when to stop. Apart from that they were ok though.

So... that is why I only went for 5 reps on my topset. I just wanted to get away from them!

Weighted pull ups were ok. The unweighted set of 10 after felt deadly. Really easy.

Everything else was fine. Looking forward to testing bench 1RM soon.

BossArky

Oh, and bodyweight was 79.75kg this morning. My attention to diet has paid off and gradually bodyweight is coming down.

BossArky

Sunday December 13th: 531 Cycle 6 Week 1 Squat (10:30am-12:30am)

Bird-dogs
2x10 per side
---
Squat
air - 1x8
20kg - 1x5
50kg - 1x5
61kg - 1x5
74kg - 1x3
81kg - 1x5
93kg - 1x5
105kg - 1x5 ... Prescribed reps = 5
80kg - 1x10 ... boring but big
75kg - 1x10
70kg - 1x10
65kg - 1x10
60kg - 1x10
---
Ab Pull Down
28kg - 1x15
38kg - 1x15
48kg - 3x10 ... full stack
---
Stiff Leg Deadlift
60kg - 1x8
70kg - 1x8
80kg - 1x8
90kg - 1x4
100kg - 1x4
---
Run 1km (5:13, ~90 cals) as follows:

• 000m - 100m @10.0 kmph
• 101m - 200m @10.1 kmph (+0.1)
• 201m - 300m @10.3 kmph (+0.2)
• 301m - 400m @10.6 kmph (+0.3)
• 401m - 500m @11.0 kmph (+0.4)
• 501m - 600m @11.5 kmph (+0.5)
• 601m - 700m @12.1 kmph (+0.6)
• 701m - 800m @12.8 kmph (+0.7)
• 801m - 900m @13.6 kmph (+0.8)
• 901m - 1km @14.5 kmph (+0.9)

---

This morning was fine. Not killing myself - just getting through stuff.

Probably gonna test my max for all 4 lifts in week 2, as it is the last week I will have training before travelling for xmas. Hoping for the following at sub 80kg bodyweight:

• 65kg military press
• 150kg deadlift
• 95kg bench ... maybe maybe maybe 100kg.... maybe ... maybe
• 120kg squat

I will still do the 531 reps for each day of week 2, but probably do the heavier ones after the 1 RM attempts.

Pull ups may be tested at some stage after these if I can find a bar over xmas.

BossArky

Wednesday December 16th: 531 Cycle 6 Week 2 (6:30am-7:45am)

Bird-dogs
2x10 per side
---
Military Press
air - 1x8
20kg - 1x5
27kg - 1x5
33kg - 1x5
40kg - 1x3
47kg - 1x3
53kg - 1x3
60kg - 1x3 ... reps@weight pb. Prescribed reps = 3.
65kg - 1x1 ... pb. Video to follow
40kg - 5x10 ... boring but big. Each set a perfect 10
---
Chin Up ... supersets with boring but big
BW+15kg - 1x7 ... was aiming for 8
BW+15kg - 4x4
BW+15kg - 1x3 ... a triple to make up for missing 8th rep of first set
---
Weighted Crunch (10kg overhead)
3x15

Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10
---
Run 1km (5:14, ~90 cals) as follows:

• 000m - 100m @10.0 kmph
• 101m - 200m @10.1 kmph (+0.1)
• 201m - 300m @10.3 kmph (+0.2)
• 301m - 400m @10.6 kmph (+0.3)
• 401m - 500m @11.0 kmph (+0.4)
• 501m - 600m @11.5 kmph (+0.5)
• 601m - 700m @12.1 kmph (+0.6)
• 701m - 800m @12.8 kmph (+0.7)
• 801m - 900m @13.6 kmph (+0.8)
• 901m - 1km @14.5 kmph (+0.9)

---

Military press was strong. Not sure what I'm happier with: 60kg x3 or 65kg x1 ...?

kevpants

BossArky wrote: »

Bench took forever. Arrived 5 mins after opening and there was a guy using the bench already. He allowed me work in no probs... but was using a weight that was waaaayyyyy too heavy for him, so my spotting was actually more work for me that him. He would try a set of 5 at 70kg and get 1 rep himself before absolutely dying. I would then have to row the next ones. He wouldn't rack it and kept asking for another rep.

After 15 mins his buddy comes along and works in. Same story. He gets 100kg for 8 reps, then decides to go for 110kg x3. He gets one rep unassisted and then I have to row the next two. He died on the second one but wouldn't rack it. I had to pull the 3rd rep up off him almost on my own. Had to shout for help from someone else as don't usually train for a 110kg upright row . These idiots don't know when to stop. Apart from that they were ok though.

So... that is why I only went for 5 reps on my topset. I just wanted to get away from them!

You have the best spotting experiences. I still think about the assisted leg press.

BossArky

BossArky wrote: »

Military Press
65kg - 1x1 ... pb. Video to follow

https://www.youtube.com/watch?v=YzaTBXtdBCk

Hail 2 Da Chimp

kevpants wrote: »

You have the best spotting experiences. I still think about the assisted leg press.

Haha, was just thinking about that again - classic stuff

BossArky

Friday December 18th: 531 Cycle 6 Week 2 Deadlift (7:30am - 8:45am)

Bird-dogs
2x10 per side
---
Deadlift
58kg - 1x5
72kg - 1x5
86kg - 1x3
101kg - 1x3
115kg - 1x3
129kg - 1x3 ... prescribed reps = 3
140kg - 1x1
150kg - 1x1 ... pb. Video to follow
90kg - 3x10 ... boring but big
80kg - 1x10
70kg - 1x10
---
Hanging Leg Raise (feet to hands)
3x8

Standing Leg Curl (Hammer Strength machine)
20kg per leg - 3x8
---
Run 1km (5:08, ~90 cals) as follows:
000m - 100m @10.0 kmph
101m - 200m @10.1 kmph (+0.1)
201m - 300m @10.3 kmph (+0.2)
301m - 400m @10.6 kmph (+0.3)
401m - 500m @11.0 kmph (+0.4)
501m - 600m @11.5 kmph (+0.5)
601m - 700m @12.1 kmph (+0.6)
701m - 800m @12.8 kmph (+0.7)
801m - 1km @14.5-17.5 kmph
---

One of this years goals done and dusted - the 150kg deadlift.

Bodyweight 79.5kg.

Freezing this morning. Wore 3 t-shirts and a pair of trousers over my shorts for most of the deadlift sets.

Inspector Coptoor

BossArky wrote: »

Friday December 18th: 531 Cycle 6 Week 2 Deadlift (7:30am - 8:45am)

Bird-dogs
2x10 per side
---
Deadlift
58kg - 1x5
72kg - 1x5
86kg - 1x3
101kg - 1x3
115kg - 1x3
129kg - 1x3 ... prescribed reps = 3
140kg - 1x1
150kg - 1x1 ... pb. Video to follow
90kg - 3x10 ... boring but big
80kg - 1x10
70kg - 1x10
---
Hanging Leg Raise (feet to hands)
3x8

Standing Leg Curl (Hammer Strength machine)
20kg per leg - 3x8
---
Run 1km (5:08, ~90 cals) as follows:
000m - 100m @10.0 kmph
101m - 200m @10.1 kmph (+0.1)
201m - 300m @10.3 kmph (+0.2)
301m - 400m @10.6 kmph (+0.3)
401m - 500m @11.0 kmph (+0.4)
501m - 600m @11.5 kmph (+0.5)
601m - 700m @12.1 kmph (+0.6)
701m - 800m @12.8 kmph (+0.7)
801m - 1km @14.5-17.5 kmph
---

One of this years goals done and dusted - the 150kg deadlift.

Bodyweight 79.5kg.

Freezing this morning. Wore 3 t-shirts and a pair of trousers over my shorts for most of the deadlift sets.

good work on the deadlift there.
Not far off a 2xBW DL now.
that's a big milestone to reach.
hopefully i'll hit it soon myself.

BossArky

BossArky wrote: »

Deadlift
150kg - 1x1 ... pb. Video to follow

https://www.youtube.com/watch?v=7z52sn7NXAw

brutusthebarber

Nice work Boss!!

531 is really doing the job for you.

BossArky

Liam Henners257 wrote: »

Not far off a 2xBW DL now.

Double bodyweight is a target for some stage next year. Think I'll be using a belt next time I go 150 or over. I was 18kg off double bodyweight before starting 531, now about 9kg off it... so getting there slowly with a slight net bodyweight increase.

brutusthebarber wrote: »

531 is really doing the job for you.

Thanks both.

BossArky

Sunday December 20th: 531 Cycle 6 Week 2 Bench Press (9:30am-11:30am)

---
Shoulder Dislocates (band)
3x10 ... supersets with first 3 bench sets

Pull Apart (band)
3x10 ... supersets with first 3 bench sets

Bench Press
20kg - 1x8
37kg - 1x5
47kg - 1x5
56kg - 1x3
65kg - 1x3
75kg - 1x3
84kg - 1x3 ... prescribed reps = 3. Felt heavy
95kg - 1x1 ... pb. Felt reeeeeeealllllly heavy. Video to follow
60kg - 1x10 ... boring but big
50kg - 1x10
40kg - 1x10
30kg - 1x10
20kg - 1x10
---
Pull Ups (wide grip)
BW+10kg - 1x8 ... ok-ish ROM
BW+10kg - 4x4 ... dodgy ROM
BW - 1x10 ... strict & easy
BW - 2x5

Calf Raise
32kg DB per arm - 5x15
---
One Arm Row
12kg per arm - 1x10
22kg per arm - 1x8
36kg per arm - 1x6
22kg per arm - 1x10
12kg per arm - 1x10
---
Barbell Curl
20kg - 1x8
30kg - 1x6
40kg - 1x4
---
DB Hammer Curl
12.5kg per arm - 3x10
---
External Rotation (pulley)
1.25kg per arm - 3x10
---
Run 1km (4:50, ~90 cals)
---

95kg on the bench is a pb. 84kg x3 felt heavy. If going for a true 1RM attempt I probably would have just done 84kg x1 or 2 on the way up to 95kg. I opted to stay loyal to my 531 reps.

I thought about going for 100kg .... but decided against it. Much better to end on a pb rather than a fail. 100kg will be next year.

Increased the speed on the run to go under 5 minutes for the first time in ages. Handy enough. Aiming to build fitness back up over xmas and in early Jan.

Everything else was fine.

Bodyweight 79kg. Didn't eat much yesterday (popcorn, coke, mince pies - saw Avatar at the cinema).

Molly

Hi Bossarky, I've a couple of questions for you on your assistance exercises.

1) How have you worked out your assistance weights. You seem to drop the weight every set at the moment but previously i've seen that you do the same weight for 5 sets (like in the ebook). How did you work out what warm up weight? Trial and error or was there something else? I was thinking of maybe using 60% of my 531 1 rep max for these.

2) You seem to be doing quite a lot of assistance exercises, a cross between boring but big and other exercises? Is there a reason for this, did you find that boring but big wasn't enough?

BossArky

Hi Molly,

Molly wrote: »

1) How have you worked out your assistance weights. You seem to drop the weight every set at the moment but previously i've seen that you do the same weight for 5 sets (like in the ebook).

I started "boring but big" really light and built up from there. The first couple of weeks of 5x10 nearly killed me even though they were half the weight I have now built up (e.g. 20kg 5x10 on military press vs 40kg 5x10 now).

I would recommend picking a conservative weight (40% or less of your max). You have months to increase it by adding a kg or 2 per week.

I started "boring but big" on cycle 3 and kept increasing up through cycles 3, 4 and 5. By the time I had finished cycle 5 the weight was more or less the max I could handle for ~5x10. By that stage I felt the work had been done, so I could take it easier in cycle 6 which allowed me to recover more and save some energy in anticipation of testing each 1 rep max.

Molly wrote: »

How did you work out what warm up weight? Trial and error or was there something else? I was thinking of maybe using 60% of my 531 1 rep max for these.

I followed the 531 instructions for warm up weight. i.e. 40% x5, 50% x5, 60% x3. Before those I may throw in the empty bar x5 too.

60% is too high (for BBB) if just starting.

Molly wrote: »

2) You seem to be doing quite a lot of assistance exercises, a cross between boring but big and other exercises? Is there a reason for this, did you find that boring but big wasn't enough?

My plan is as follows:

• Military Press + BBB + Chin Ups
• Deadlift + BBB + Hanging Leg Raise + Leg Curl
• Bench + BBB + Pull Ups
• Squat + BBB + Stiff Leg Deadlift + Ab Pull down

The chins/pull ups on upper body day counter all the pressing. The ab stuff on lower body days helps the main lift. I found BBB to be the best way to increase the main lift.

Anything else is just easy filler (e.g. the rest of the stuff on bench day above. I have more time on weekends so can fit more in).

Hope that helps.

BossArky

BossArky wrote: »

Bench Press
95kg - 1x1 ... pb. Felt reeeeeeealllllly heavy. Video to follow

https://www.youtube.com/watch?v=DT1RJzMGEh0

Molly

Thanks very much for the reply. I actually meant to write BBB instead of warm ups. I already knew about the warm up weights from the e-book. I guess I was looking at the extra exercises (one arm rows, calf raises on bench day) and just questioning them but you addressed that in your response.

I think you're probably right about 60% being too much for BBB. I'll start with 40% and work my way up from there. I really need to learn that slow and steady wins the day!

Nice work on the bench.

BossArky

Molly wrote: »

I guess I was looking at the extra exercises (one arm rows, calf raises on bench day) and just questioning them but you addressed that in your response.

The calf raises and curls are beauty therapy :pac:

I've edited my post above. I also do stiff leg deadlift as part of my main assistance after BBB on squat day to balance quads and hamstrings.

BossArky

Tuesday December 22nd: 531 Cycle 6 Week 2 Squat (8:30am-10am)

Bird-dogs
2x10 per side
---
Squat
air - 1x8
20kg - 1x5
50kg - 1x5
62kg - 1x5
73kg - 1x3
87kg - 1x3
98kg - 1x3
110kg - 1x1 ... Prescribed reps = 3 at 112kg, but scrapped that as saving energy for 1RM attempt
120kg - 1x0 ... fail
120kg - 1x0 ... fail
115kg - 1x0 ... fail
115kg - 1x1 ... pb. Video to follow. Parental advisory on the audio
60kg - 5x10 ... an easy boring but big to finish the year ... oh and cos I was wrecked

Ab Pull Down ... supersets with boring but big
28kg - 1x15
38kg - 1x15
48kg - 3x10 ... full stack
---
Stiff Leg Deadlift
60kg - 1x8
70kg - 1x8
80kg - 1x8
---
Run 1km (5:01, ~90 cals) as follows:
000m - 100m @10.5 kmph
101m - 200m @10.6 kmph (+0.1)
201m - 300m @10.8 kmph (+0.2)
301m - 400m @11.1 kmph (+0.3)
401m - 500m @11.5 kmph (+0.4)
501m - 600m @12.0 kmph (+0.5)
601m - 700m @12.6 kmph (+0.6)
701m - 800m @13.3 kmph (+0.7)
801m - 900m @14.1 kmph (+0.8)
901m - 1km @15.0 kmph (+0.9)
---

Didn't get the 120kg squat, but at least 115kg is a pb.

Bodyweight 79kg.

Wasn't feeling the strongest this morning.

BossArky

BossArky wrote: »

Squat
115kg - 1x1 ... pb. Video to follow. Parental advisory on the audio

https://www.youtube.com/watch?v=C0GqAm14OJs

Hail 2 Da Chimp

BossArky wrote: »

115kg - 1x1 ... pb. Video to follow. Parental advisory on the audio

Haha brilliant

I thought 115Kg was your previous PB?

Hanley

Nice squat!!! Very well ground out

BossArky

Hail 2 Da Chimp wrote: »

Haha brilliant

Hail 2 Da Chimp wrote: »

I thought 115Kg was your previous PB?

Nope - most recent was 113kg x3 .... there is a 120kg in me somewhere looking to get out. Was a bit tired on that 115kg day.

Hanley wrote: »

Nice squat!!! Very well ground out

Cheers.

BossArky

Tuesday December 29th:

Back home in Ireland. My parents joined a gym recently so I spent the time showing them how to perform various exercises.

Stuff we did included:

• Bird dogs
• Squat against wall with ball
• Bodyweight Squat
• Lunges
• One Arm DB Row
• DB Bench
• DB Shoulder Press
• FacePull

Spent 30 mins at the end helping them with their swimming technique.

BossArky

Thursday December 31st:

Similar to Tuesday --> helping parents become acquainted with various exercises.

Stuff we did included:

• Bird dogs
• Squat against wall with ball
• Bodyweight Squat
• Lunges
• Pull Apart (band)
• Shoulder Dislocates (band)
• Lat Pull Down
• Ab Pull Down
• One Arm DB Row
• DB Bench
• DB Shoulder Press
• Deadlift

Again spent 30 mins at the end helping them with their swimming technique.

My father has exactly the same body as myself so watching him deadlift was like watching one of my own youtube vids. He got the hang of it pretty quickly. We worked up in sets of 5 reps: 10kg, 20kg, 30kg, 30kg. Pretty impressive considering he is 67. He is going to stick with those kind of light weights to learn the movement properly.

My mother (62) has slightly weaker legs so squats against the wall and deadlift were more awkward for her. Had to stop her knees drifting in.

If I'm as fit and healthy as them in ~40 years I'll be happy.

BossArky

Saturday January 2nd:

Similar to last two days with parents showing them stuff:

• Bird dogs
• Squat against wall with ball
• Pull Apart (band)
• Shoulder Dislocates (band)
• Lat Pull Down
• DB Shoulder Press

Run 1km in 4:27

Swim ~15 mins

BossArky

Goals for 2010:

Squat:140kg (+25kg on 2009) --> 3 plates

Bench: 100kg (+5kg on 2009) --> 2 plates

Deadlift: 180kg (+30kg on 2009) --> 4 plates

Should be manageable if I stick with 531 or similar and aim for slow, steady progress.

If some other stuff works out as planned then I should comfortably beat these goals. Above is the bare minimum I'll be happy with.

I made a list of about 10 other fitness goals but I'm not going to record them here.

Pull Ups: I never got around to testing my pull up 1 set max in 2009 with video evidence. Again I'll be going for 20 unweighted reps in 2010. I'd guesstimate I would currently manage 15 ish. I will train the weighted ones hard for months and that should bring up the unweighted set.

Cardio: Run more, probably at the end of each weights session. Swim more too.

Bodyweight: Not bothered as long as bodyfat stays low (10% or less) and I am agile. I would guesstimate this means staying around 77-80kg.

Surf: Learn to.

BossArky

Wednesday January 6th: 531 Cycle 6 Week 3 (2:15pm-3:15pm)

---
Shoulder Dislocates (band)
3x10

Pull Apart (band)
3x10
---
Military Press
air - 1x5
20kg - 1x5
27kg - 1x5
33kg - 1x5
40kg - 1x3
50kg - 1x5
57kg - 1x3
63kg - 1x2 ... reps@weight pb. Prescribed reps = 1
40kg - 5x10 ... boring but big. 10, 10, 10, 5+3+2, 5+3+2
---
Chin Up ... supersets with boring but big
BW+15kg - 1x8
BW+15kg - 4x4
BW - 1x8 ... broken into 5+3
---
Run 1km (5:14, ~90 cals)
---

Started running too fast and had to slow a lot around 500m.

Was a bit nervous heading in to the gym today. Two weeks off for xmas served as a deload. Coming back into week 3 was mentally tough.

Looked like I'm starting 2010 where I left off in 2009 --> on a rampage :cool: Happy with 63kg x2. Some of the later BBB sets were broken up as I was rushing.

Heaps of snow around.

Forgot to include the weighted crunch.

BossArky

Thursday January 7th: 531 Cycle 6 Week 3 Deadlift (11:40am - 1:00pm)

Bird-dogs
2x10 per side
---
Deadlift
60kg - 1x5
72kg - 1x5
86kg - 1x3
108kg - 1x5
122kg - 1x3
137kg - 1x1 ... prescribed reps = 1. Easy. Didn't go for more. See below
100kg - 1x10 ... boring but big - with runners on . Probably a pb for reps at 100kg
95kg - 1x10
90kg - 1x10
85kg - 1x10
80kg - 1x10
---
Hanging Leg Raise (feet to hands)
3x8

Standing Leg Curl (Hammer Strength machine)
20kg per leg - 3x8
---
Run 1km (4:47, ~90 cals) as follows:
000m - 100m @11.0 kmph
101m - 200m @11.1 kmph (+0.1)
201m - 300m @11.3 kmph (+0.2)
301m - 400m @11.6 kmph (+0.3)
401m - 500m @12.0 kmph (+0.4)
501m - 600m @12.5 kmph (+0.5)
601m - 700m @13.1 kmph (+0.6)
701m - 800m @13.8 kmph (+0.7)
801m - 900m @14.6 kmph (+0.8)
901m - 1000m @15.5 kmph (+0.9)
---

All deadlifts were barefoot up until big but boring. Just before my top "1" set a member of the gym staff told me to put on my runners in case someone dropped a weight on my toe. I managed to sneak in the 137kg after he walked off.... and put the weight back down lightly enough so he didn't notice. Put on the shoes for the rest. Lol.