Return of the King

BossArky

Wednesday March 3rd: Morning

Swim 400m as follows:

• 80m bs
• 80m fc
• 80m bs
• 80m fc
• 40m bs
• 40m fc

---
Walk 4km ... to work
---

First time testing out the 20m pool in new apartment complex today. Pretty handy. No one else around at 6:45am.

BossArky

Thursday March 4th:

Close Grip Bench
20kg - 1x6
40kg - 1x5
45kg - 1x3
52.5 - 3x6
---
Lying Twist
3x6
---
Deadlift
60kg - 1x6 ... followed by 1x5 each side bird-dogs
80kg - 1x5
100kg - 1x3
120kg - 3x6
---
Glute Ham Raise
3x10 ... fingers to temple

Wide Grip Pull Ups
3x10 ... last set was 7+3
---
Squats
20kg - 1x6
40kg - 1x5
50kg - 1x3
55kg - 3x6
---
Decline Sit Ups
3x10
---

Tweaked my right pec slightly whilst trying to get some explosiveness going on the close grip bench. Its fine now. Just need to warm up more.

120kg is the heaviest deadlift I've attempted for 3x6. Felt fine with the belt.

I've taken my grip in a lot on the squat to see if it stops me caving in at the bottom. Slightly uncomfy but keeps things tighter. Hands are about an inch outside the inner smooth bit. I experimented with various widths around here and used the skin creases on my thumbs to remember which was best --> the position where my thumb nail is in line with the smooth part of the bar (when thumb stretched out towards mid bar). This won't make sense to you but I'm recording it here for my benefit.

I had a look at my wall mounted program to see where my lifts are planned to go over the next month. Deadlift builds up to 150kg for 2x2 before the next comp. Bench will get up to 80kg 3x5 and squat will be up to 100kg 3x5. There is probably a higher 2x2 for both of those but I didn't see/remember it.

Lying twists are still the work of Satan.

I'm tired --> bed.

BossArky

Saturday March 6th: at home (8:45am - 9:30am)

Swim 500m as follows:

• 100m bs
• 100m fc
• 100m bs
• 100m fc
• 100m bs

---
Face Pulls
9kg - 1x10
14kg - 1x10
18kg - 1x10

Tricep Push Down
9kg - 1x10
14kg - 1x10
18kg - 1x10

DB Bench
10kg per arm - 1x10
20kg per arm - 1x10
30kg per arm - 1x5

One Arm Row
10kg per arm - 1x10
20kg per arm - 1x10
---

A morning swim followed by my first time checking out the gym downstairs. The pulley, being new, feels nice and smooth for the facepulls.

BossArky

Monday March 8th: Heavy Bench & Squat, Light Deadlift

Shoulder Dislocates (band)
2x10

Pull Apart (band)
2x10
---
Bench Press
20kg - 1x6
40kg - 1x5
60kg - 1x3
70kg - 3x6
---
DB Bench Press
25kg per arm - 1x6 ... @~90%
27.5kg per arm - 2x6 ... @~90% - was looking to go up to 30kg per arm on the last set but couldn't find 'em


EZ Curls
Bar + 25kg - 3x6 ... @~90%
---
Tricep Extension
Bar - 1x10
Bar + 5kg - 1x10
Bar + 10kg - 1x10
Bar + 15kg - 3x6 ... @~90%
---
Deadlift
40kg - 1x6
60kg - 1x5
65kg - 1x3
75kg - 3x6
---
Squat
20kg - 1x6
60kg - 1x5
70kg - 1x3
82.5kg - 3x6 ... vid of 2nd & 3rd sets to follow
---

I got my shoulders directly over the bar which allows me to bust up my shins a lot but improve my efficiency. May more explosive.

Bench was fine.

Squats - got video of the last 2 top sets to see what they were like. Nice and deep. APparently I'm sticking my backside out too much when getting setup and starting with too much of an arch. This makes me lean forward a lot at the bottom. The advice is to not hyper arch at the top and just keep abs & upper back tight. You'll see my hyper arch in the vids. I'll try to fix that next time.

Overall - everything is getting a bit heavier and form improving so I'm happy.

BossArky

BossArky wrote: »

Squat
82.5kg - 3x6 ... vid of 2nd & 3rd sets to follow

Squats - got video of the last 2 top sets to see what they were like. Nice and deep. APparently I'm sticking my backside out too much when getting setup and starting with too much of an arch. This makes me lean forward a lot at the bottom. The advice is to not hyper arch at the top and just keep abs & upper back tight. You'll see my hyper arch in the vids. I'll try to fix that next time.

This is the deepest I've seen myself squat. Cannot find the vid of the 2nd set. Here is the 3rd hot off the press & still processing. I miscounted and did 7 instead of 6.

https://www.youtube.com/watch?v=1sHBvM12tPY

BossArky

Thursday March 11th: Heavy Deadlift / Light Squat & Bench

Close Grip Bench
20kg - 1x6
40kg - 1x5
50kg - 1x3
55kg - 3x6
---
Lying Twist
3x6
---
Deadlift
60kg - 1x6
90kg - 1x5
110kg - 1x3
127.5kg - 3x6
---
Glute Ham Raise
3x10 ... fingers to temple

Pull Ups
3x10 ... which went as follows: 10, 9+1, 3+3+3+1 ... knackered by 3rd set
---
Squats
20kg - 1x6
40kg - 1x5
50kg - 1x3
60g - 3x6
---
Decline Sit Ups ... forgot to do them
---

Ok - it is getting heavier. This is the first session where I felt in bits by the end. Pull ups went downhill rapidly after deadlifts. Could hardly walk after the GHR. Good stuff.

BossArky

Weighed in at 80.00kg last night in the midst of the above ^^

BossArky

Sunday March 14th: 9am

Run 3.8km

Got up early to check out the running track around the Botanical Gardens. It has markings every 250 metres. Very pleasant run in the early morning sun.

BossArky

Monday March 15th: Heavy Bench & Squat, Light Deadlift

Bench Press
20kg - 1x6
40kg - 1x5
60kg - 1x3
75kg - 3x6 ... fine
---
DB Bench Press
27.5kg per arm - 1x6 ... @~100%
30kg per arm - 2x6 ... @~100% - could probably have done all 3 sets at 30kg

EZ Curls
Bar + 30kg - 3x6 ... @~100%
---
Tricep Extension
Bar + 20kg - 3x6 ... @~100% ... superset with deadlift warm ups
---
Deadlift
50kg - 1x6
60kg - 1x5
70kg - 1x3
80kg - 3x6 ... good speed
---
Squat
20kg - 1x6
60kg - 1x5
75kg - 1x3
90kg - 3x6 ... handy
---
Foam Rolling ~5 mins
---

Man... that was satisfying.

Quads & calves were a bit tired from running yesterday. Will leave a day off after running next time.

BossArky

Thursday March 18th: Heavy Deadlift / Light Squat & Bench

Close Grip Bench
20kg - 1x5
40kg - 1x3
50kg - 1x2
57.5kg - 3x5
---
Lying Twist
2x6
---
Deadlift
50kg - 1x5
100kg - 1x3
120kg - 1x2
135kg - 3x5 ... sets across pb
---
Glute Ham Raise
2x10 ... fingers to temple

Pull Ups
1x10
2x5

Decline Sit Ups
2x10
---
Squats
20kg - 1x5
40kg - 1x3
50kg - 1x2
60g - 3x5
---

3x5 @135kg is some sort of a deadlift pb. I've never done sets across that heavy before. I managed 134kg x8 before xmas, but just the one set.

For once I didn't feel like crapping myself on the lying twists. I must be getting stronger at them.

All assistance was 2x10 ish at 75% max effort.

Overall - pretty happy that I made it through the deadlifts given that it was St.Patricks day yesterday and I haven't had a decent nights sleep for a while.

Weight was 81kg at the start of training and 80.5kg by the end.

BossArky

BossArky wrote: »

3x5 @135kg is some sort of a deadlift pb. I've never done sets across that heavy before. I managed 134kg x8 before xmas, but just the one set.

I just checked back through my log and have to correct myself on the above^^.

The highest reps I've managed over 130kg previously was 132kg x4 back in December on the way to testing my max. In Nov/early Dec I did 118kg x10 and 127 x8. Therefore last nights 3x5@135kg = legendary :pac:

Double bodyweight looks to be on the cards soon. Hopefully that will be in comp on April 10th. Next week will be 140kg 3x5 working up to 150kg 2x2 on the last deadlift day before competition.

BossArky

Saturday March 20th: At home

Face Pulls
9kg - 1x8
14kg - 1x8
18kg - 1x8
23kg - 1x8
30kg - 1x8

DB Bench
15kg - 1x8
22.5kg - 1x6
30kg - 2x6

One Arm Row
15kg - 1x8
22.5kg - 1x8
30kg - 2x8
---
Tricep Pushdown
30kg - 3x8

Alt DB Curls
17.5kg per arm - 3x10 ... i.e. 5 per side each time
---
Ab Pulldown
30kg - 1x15 ... way too light
60kg - 1x15 ... too light
90kg - 1x15 ... heavy & hard - felt good
---
Calf Raise
20kg - 3x15
---

Did this last night at home. The aim of this extra (and third) session per week is to train the bits which don't get worked during the powerlifting training on Mondays and Thursdays. I also plan to use it as a way to get in some extra DB Benching to bring my overall bench up.

The ab pull downs here with the pulley feel excellent. The pulley goes up to 90kg and feels really tough. Almost get lifted off the ground with each rep. Back in London it only went up to ~50kg. Abs of steel here I come.

BossArky

Sunday March 21st: 8am at home

Swim 800m as follows:

• 200m bs
• 200m fc
• 200m bs
• 200m fc

The last 200m front crawl was up there with some of the best I've done - felt like flying.

BossArky

Monday March 22nd: Heavy Bench & Squat, Light Deadlift

Bench Press
20kg - 1x5
40kg - 1x3
60kg - 1x2
77.5kg - 3x5
---
DB Bench Press
22.5kg per arm - 1x10 ... @~75%
25kg per arm - 1x10
---
EZ Curls
Bar + 20kg - 2x10
---
Lying EZ Tricep Extension
Bar + 10kg - 1x10
Bar + 15kg - 1x10
---
Deadlift
60kg - 1x5
70kg - 1x3
80kg - 1x2
85kg - 3x5
---
Squat
20kg - 1x5
60kg - 1x3
80kg - 1x2
95kg - 3x5
---

^^ Easy. Ate a lot today.

Bodyweight of 80.8kg at the start, down to 80.3kg by the end.

BossArky

Tuesday March 21st: 9:30pm @home

Swim 800m as follows:

• 200m bs
• 200m fc
• 200m bs
• 200m fc

Just got it done in time before getting booted out of the pool. Took about 90 seconds between sets.

BossArky

Thursday March 25th: Heavy Deadlift / Light Squat & Bench

Close Grip Bench
20kg - 1x5
40kg - 1x3
50kg - 1x1
55kg - 1x1
57.5kg - 3x5 ... light
---
Lying Twist
2x6
---
Deadlift
60kg - 1x5
100kg - 1x3
115kg - 1x1
130kg - 1x1
140kg - 3x5 ... sets across pb
---
Glute Ham Raise
2x10 ... fingers to temple

Pull Ups
2x10
---
Squats
20kg - 1x5
40kg - 1x3
50kg - 1x1
60kg - 1x1
65kg - 3x5
---
Decline Sit Ups
2x10
---

Pleased with the deadlift. Erectors are in ribbons now. Coach told me that I should definetly compete on April 10th as I would "blow a gasket" if I tried to keep adding weight on the 3x5s for the comp in Adelaide in May. Instead I'll reset the weights after the April 10th comp in Melbourne and build up again. Pretty happy though - it was just 3.5 months ago that I lifted 140kg for the first time. Now I've 3x5'd it.

Bodyweight was 80.1kg at the start with runners, 79.6kg at the end with runners.... and 78.9kg at the end without runners. This all means that each runner weighs 350g. Interesting, eh?

I was half asleep leaving home in the morning and mistakenly brought my running shoes instead of the flat converse. Tut, tut. Had to deadlift barefoot.

Concentrated on pulling elbows back on the pull ups and rattled through them which was good considering the deadlift beforehand.

Close grip bench is light. Same with squats. Just getting the blood flowing on both.

Glute Ham Raise was a bit tougher than last week due to deadlift.

BossArky

I thinking about the following for the upcoming competition:

Two options:

#1 - Easier for a total of 375kg

SQ 107.5 / 117.5 / 120
BP 87.5 / 90 / 92.5
DL 145 / 160 / 162.5

#2 - Tougher for a total of 382.5kg:

SQ 107.5 / 117.5 / 122.5
BP 87.5 / 92.5 / 95
DL 145 / 160 / 165

In my last comp I used the opener and second lifts to warm up for the 3rd heavy attempt. This time I'm going to use the 2nd as an attempt at a pb on both squat and deadlift. The 3rd lift will be reserved for a larger pb attempt. Bench will be about clawing my way up to match tough & go 1rm. Last time aorund my bench failed due to jumping 10kg between 2nd and 3rd lifts.

brutusthebarber

BossArky wrote: »

I thinking about the following for the upcoming competition:

Two options:

#1 - Easier for a total of 375kg

SQ 107.5 / 117.5 / 120
BP 87.5 / 90 / 92.5
DL 145 / 160 / 162.5

#2 - Tougher for a total of 382.5kg:

SQ 107.5 / 117.5 / 122.5
BP 87.5 / 92.5 / 95
DL 145 / 160 / 165

In my last comp I used the opener and second lifts to warm up for the 3rd heavy attempt. This time I'm going to use the 2nd as an attempt at a pb on both squat and deadlift. The 3rd lift will be reserved for a larger pb attempt. Bench will be about clawing my way up to match tough & go 1rm. Last time aorund my bench failed due to jumping 10kg between 2nd and 3rd lifts.

2nd set of numbers look good Boss. Hitting the PB on the 2nd attempt is exactly what I'm doing tomorrow.

Are you being a bit conservative with the squat? From the vid of your last comp each squat looked like a piece of piss. Seems to me to be plenty more in the squat.

The race to a double bw deadlift is still on:cool::pac:

BossArky

We'll see what happens with my squat :cool:

*heads over to your log*

BossArky

Friday March 26th:

BB Curl
20kg bar - 4x10

BB Bent Over Row
20kg bar - 4x10
---

Green Athene's food poisoning prevented her from deadlifting yesterday so I headed up tonight to help load and spot her other stuff. Did the above in between her sets.

brianthebard

you're doing great work man, good luck with the next comp. You talking like this yet?

https://www.youtube.com/watch?v=unkIVvjZc9Y

BossArky

Lol Brian - getting there!

Last night I spotted a 69kg guy benching 112.5kg raw for 2 sets of 6. There are some seriously strong dudes where I train. Another 60-something kg fellow once deadlifted 270kg or something - over 4 times bodyweight. At 80-ish kg I'm bigger than alot of these fellows but so much weaker.

Was called to spot another fellow who competes in the below 82.5kg class. He walks around at ~87kg but cuts the 5 kg in two weeks before compeitions. He wanted a hand off and spot on a 130kg shirted bench. When he went up to 160kg I told him there was no way I was going to be able to lift that off him considering it is above my max deadlift. Very helpful people though and I'm learning a lot.

When lifting your 3x5s you have a room full of people cheering you on which adds to the adrenaline and powers you on. Much better than lifting alone in a commerical gym.

brianthebard

Sounds savage man - living the dream!

BossArky

Saturday March 27th: at home

Face Pulls
14kg - 1x5
18kg - 1x5
23kg - 3x10

DB Bench
15kg per arm - 1x5
22.5kg per arm - 1x5
30kg per arm - 1x5
30kg per arm - 1x6
30kg per arm - 1x7
---
One Arm DB Row
15kg per arm - 1x5
22.5kg per arm - 1x8
30kg per arm - 1x10

Ab Pull Down
50kg - 1x10
70kg - 1x10
91kg - 2x15 ... wrecked after this
---
DB Curls
15kg per arm - 1x10
15kg per arm - 2x5

Standing DB Tricep Extension
8kg per arm - 2x10 ... focused on accelerating up

Calf Raise
15kg per arm - 2x15
---

Quick enough workout with lots of supersets. Dosen't look like much but was pumping sweat afterwards.

BossArky

Monday March 29nd: Heavy Bench & Squat, Light Deadlift

Bench Press
20kg - 1x5
50kg - 1x3
60kg - 1x1
70kg - 1x1
80kg - 3x5 ... sets across pb
---
DB Bench Press
22.5kg per arm - 2x10 ... @~60%

EZ Curls
Bar + 20kg - 2x10 ... @~60%
---
Lying EZ Tricep Extension
Bar + 20kg - 2x10 ... @~60%
---
Deadlift
45kg - 1x5
60kg - 1x3
70kg - 1x1
80kg - 1x1
85kg - 3x5
---
Squat
20kg - 1x5
60kg - 1x3
80kg - 1x1
90kg - 1x1
100kg - 3x5
---

FINALLY feeling some decent weight on the bench and squat. Bench was pretty easy and I was told they were solid enough. 2nd set of squats was a bit dodgy but I came back and bust out the 3rd set no bother.

That is the end of my 3x5's. Next week is deadlift 150kg 2x2, followed by bench 81.5kg 2x2 paused and squat 112.5kg 2x2.... then done.

Assistance was just 2x10 at 60% i.e. do some light stuff.

In other news - Green Athene is getting strong. Tonight she 3x5'd her bench at 1kg below her last comp best and 3x5'd her squat at 2.5kg below her best squat.

BossArky

Thursday April 1st: Heavy Deadlift / Light Squat & Bench

Close Grip Bench
20kg - 1x5
40kg - 1x3
50kg - 1x1
55kg - 1x1
60kg - 2x2
---
Lying Twist
3x5
---
Deadlift
60kg - 1x5
100kg - 1x3
120kg - 1x1
135kg - 1x1
150kg - 2x2 ... sets across pb
---
Glute Ham Raise
3x5

Pull Ups
1x10
---
Lat Pull Down
20kg - 1x5
25kg - 1x5
30kg - 1x5
35kg - 1x5
30kg - 1x5
---
Squats
20kg - 1x5
50kg - 1x3
55kg - 1x1
60kg - 1x1
65kg - 2x2
---
Decline Sit Ups ... forgot to do them
---

Deadlift wasn't pretty, but I got the 2x2. Feedback from coach is to open with 152.5kg, go to 160kg on second attempt and then 165kg/167.5kg for final.

The rest was just super light stuff and showing a friend some stuff - see below.

I've got a new project. A friend of mine wants to gain some weight. He is ~63kg and 5 foot 10. He came along tonight and managed to work up to sets of 5 on 30kg bench, 40kg deadlift and 30kg squat. Looking forward to seeing how he gets on. I've given him some advice on eating/sleeping/cutting down cardio/lifting technique so we'll see what happens if he sticks at it for the next 6 months. The immediate aim is to get him to 70kg. He weighed in at 63.45kg this evening. I reckon he'll grow like a weed. The coach took one look at him before asking "how was Auschwitz?"

BossArky

Saturday April 3rd:

Face Pulls
14kg - 1x6
18kg - 1x6
23kg - 1x6
---
One Arm DB Row
20kg per arm - 1x6
30kg per arm - 3x6

DB Bench Press
20kg per arm - 1x6
30kg per arm - 3x6

Ab Pull Down
50kg - 1x12
70kg - 1x12
91kg - 1x12
---
Alt DB Curl
15kg per arm - 1x10
15kg per arm - 2x5

Calf Raise
15kg per arm - 1x20
15kg per arm - 2x10
---

Did the above in about 15 mins flat.

Went to first AFL game - the pitch is huge :eek:

BossArky

Monday April 5th: Heavy Bench & Squat, Light Deadlift

Bench Press
20kg - 1x5
60kg - 1x3
70kg - 1x2
80kg - 1x1
85kg - 2x2 ... paused
---
Deadlift
30kg - 1x5
60kg - 1x3
70kg - 1x3
80kg - 1x3
85kg - 2x2
---
Squat
20kg - 1x5
60kg - 1x3
90kg - 1x1
100kg - 1x1
110kg - 2x2
---

Today was the last heavy day before next weekends competition.

Bench 2x2 paused at 85kg was fine. The competition attempts will go something like 85kg, 90kg, ??

Squat 2x2 was fine too. Competition attempts will go something like 112.5kg, 120kg, 125kg.

I'm half thinking of going for a 2.5kg pb on every opener. If I don't test myself now then I never will. I reckon I've got it in me to have a fair go at them. If I do this I'll be trying something like 117.5/87.5/155.

Kinda annoyed as my mini project buddy (see post 2 above) came along to training again today and now wants to look like a 10.5 stone boxer. Currently he looks like a 10 stone skeleton and somehow things that gaining half a stone is going to turn him into some ripped animal. He dosen't understand that he needs to get stronger, eat properly, drink less, sleep more, etc. I think the 8hrs or so (2 hrs putting info together and 2x3hrs in the gym) with him have been wasted. He says he may come back next Thursday, but I won't hold my breath. Aggghghhhh. /end rant.

edit - weighed in with the display flickering between 81.95kg and 82kg just before training in the gym today. Officially heaviest ever - although I was stuffed full of liquid and was wearing runners. I'll probably be around 80kg next weekend.

cardio,shoot me

boss , in my experience dont go heavy on openers, i almost bombed out on my bench because of it.

Your opener should be piss. the way i currently go for it is

opener : easy
2nd lift: equals pb or slightly over it
3rd: go for broke.

BossArky

You are probably right, cardio - I'll play it safer. I was a bit worked up earlier!