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Return of the King

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    #3512
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday February 15th: Deadlift day 4 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    150kg - 1x1
    165kg - 3x6 ... equal PR, worksets. Alright but last set last rep abominable form

    Military Press
    50kg - 1x5
    55kg - 1x6 ... PR for 6s?
    40kg - 1x15 ... PR AMRAP on last set
    ---
    Barbell Row
    70kg - 3x10
    ---

    Deadlift 165kg 3x6 which is an equal PR for 6s. Previously did this weight and rep scheme whilst on the run into Deadlifting 207.5kg like a hero when I hit 500kg in comp.

    First two sets were alright. Third was a bridge too far and last rep was brutal. Setup too close to the rack and was trying to put it down behind my shins it seemed. Every rep landed in a different spot and it was perhaps the worst set of Deads I've done in a long time. The positive is that I got it done.

    Military Press was good. 50kg for 5 on first set, followed by 55kg for 6 on second. Had only planned 5 reps on that second set - but mid set I thought why not go for 6 reps for what may be a PR... so I did.

    The drop set 40kg x15 is a PR by one rep over last week. Whilst doing them I thought I needed 16 reps for the PR so was gutted when I only hit 15. Checking back through log showed 15 reps was a PR... so nice one. Probably would have gotten the 16 if I had limited the preceding set on 55kg to 5 instead of 6 reps.


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    #3513
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    Our military press numbers are broadly similar...but your bench happens to be 15-20kg better than mine :pac:


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    #3514
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday February 17th: Squat day 9 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    **add belt**
    100kg - 1x3
    125kg - 2x9 ... work sets. Alright
    40kg - 2x12 ... high bar

    Ab Wheel
    2x5

    GHR
    2x5
    ---
    RDL
    20kg - 2x12
    ---

    Squat 125kg 2x9.

    Focus was recovery today. Limited worksets to 2 instead of 3. Kept assistance volume very low and light.

    Aim was to get through the worksets and then get some blood into lower back and glutes/hams to assist recovery from Deads the other day.


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    #3515
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday February 18th: Bench day 9 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    80kg - 1x3
    92.5kg - 4x6 ... work sets. Fine

    Band Pull Apart
    3x20

    Chin Ups (parallel grip)
    bodyweight +5kg - 3x5
    ---
    Neck Training
    Face Up Flexion - 3x12
    Face Up Rotation - 3x12
    Face Up Lateral - 3x12
    Face Down Extension - 3x24
    Face Down Rotation - 3x24
    ---
    Barbell Curl
    20kg - 3x10

    DB Shoulders Arnold Press
    12kg - 3x10
    ---

    Into week 5 of 6 and reducing volume to 4 instead of usual 6 Bench sets.

    Benched 92kg 4x6 quite straight forward.

    Dropped lying Rev Fly as bored out of skull with them. Did some band pull aparts instead.

    Need to add variety on this day. Usually do more or less the same exercises on this day twice per week, just varying weight/sets/reps. Time for a rethink.


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    #3516
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    Add in something tricepy as an isolation or a bench variation like close grip?


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    #3517
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday February 20th: Squat day 10 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    100kg - 1x3
    120kg - 1x2
    135kg - 1x7 ... work set. Fine

    Ab Wheel
    3x5

    GHR
    3x5

    SSB
    50kg - 2x12 ... no hands = hits abs harder
    ---

    Reducing the volume more so than I usually would at this stage. Just one set on Squats 135kg x7 and just half the reps on Abs and GHR.

    This is day 10 of 12 of this cycle, and since there is no competition cherry to pop at the end I'm experimenting with lower volume in the final 2 weeks of the 6 to see what effect it'll have on my general feelings of fatigue and strength for the final few sessions.

    Had fun doing high rep SSB with no hands: 50kg 2x12. Removing hands from handles causes bar to really try rounding the upper back over... and abs have to work much harder than if you were holding the handles to support the weight. Felt good to get more out of less weight.

    Was 82.9kg the other day. Managing to fill up the glycogen stores nicely the past week or so since I cut the surplus walking. Still hit 12k+ yesterday and 10k+ the day before... through general living step expenses.


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    #3518
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday February 21st: Bench day 10 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    80kg - 1x3
    92kg - 1x1
    102kg - 4x5 ... work sets. Alright

    Band Pull Apart
    3x10

    Chin Ups (parallel grip)
    bodyweight - 3x6
    ---
    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30
    ---
    Barbell Curl
    20kg - 3x10

    DB Shoulders Arnold Press
    12kg - 3x10
    ---

    Bench 102kg 4x5 was alright.

    Increased reps on neck training.


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    #3519
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday February 22nd: Deadlift day 5 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    150kg - 1x1
    175kg - 1x5 ... equal PR, workset. Form fine on video. A bit slow.

    Military Press
    40kg - 3x5
    ---
    Barbell Row (medium grip)
    70kg - 3x10 ... over, under, overhand grips as sets progressed
    ---

    Deadlift 175kg x5 for an equal PR.


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    #3520
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday February 24th: Squat day 11 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    **add belt**
    100kg - 1x3
    125kg - 1x2
    145kg - 1x5 ... workset. Fine.
    40kg - 2x12 ... high bar

    Ab Wheel
    3x10

    45 Degree Back Raise
    3x10
    ---

    Squat 145kg x5 easily enough. Warmed up and was into the workset so quickly I kinda forgot it was just 5kg off my best set of 5s. Fine.

    Feeling quite fresh due to volume reduction in past few days.

    Spotted some guy from the ancestral homeland. He TNG Benched 100kg handy, then struggled with 107.5kg where I perhaps jumped in too early to save him. Finally he got flattened with 110kg. No stability off chest as he wasn't pausing and staying tight.


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    #3521
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday February 25th: Bench day 11 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    80kg - 1x3
    95kg - 1x1
    107.5kg - 4x4 ... work sets. Strong

    Band Pull Apart
    4x20

    Chin Ups (parallel grip)
    bodyweight - 3x6
    ---
    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30
    ---
    DB Curl
    10kg per arm - 1x10
    14kg per arm - 1x10
    18kg per arm - 1x10

    DB Shoulders Arnold Press
    10kg per arm - 1x10
    14kg per arm - 1x10
    18kg per arm - 1x10
    ---

    Some good & strong Bench: 107.5kg 4x4.


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    #3522
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday February 27th: Squat day 12 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    100kg - 1x3
    130kg - 1x2 (or 1? - cannot remember)
    155kg - 1x3 ... work set. Fine

    Ab Wheel
    3x10

    GHR
    3x10

    SSB
    50kg - 2x12 ... no hands = hits abs harder
    ---

    Finished Squat cycle with an ok triple on 155kg. This is 5kg under my best ever triple of 160kg.

    Felt fresh coming into this. Reduced volume in past 1.5 weeks aiding recovery.


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    #3523
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday February 28th: Bench day 12 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    85kg - 1x3
    100kg - 1x1
    112kg - 4x3 ... work sets. Fine

    Band Pull Apart
    3x20

    Chin Ups (parallel grip)
    bodyweight - 3x6
    ---
    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30
    ---
    Barbell Curl
    20kg - 1x10
    25kg - 1x10
    30kg - 1x10

    Barbell Incline Press ... just a light pump
    20kg - 1x12
    25kg - 1x12
    30kg - 1x12
    ---

    Finished Bench cycle with 112kg 4x3. Pretty good. First set a bit tentative, but sets two, third & four fine.

    Finished off with Barbell Curls and Incline Bench for reps to give the body a treat of something mildly different after the past 6 weeks. Will build the incline bench up in the next cycle.


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    #3524
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday February 29th: Deadlift day 6 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    160kg - 1x1
    185kg - 1x3 ... equal PR, workset. Looked alright on video

    Military Press (using bands to connect mini plates to bar - mimicing bamboo bar)
    25kg - 1x10 ... i.e. bar plus 2.5kg plates hanging off bar with light bands
    27kg - 1x10 ... i.e. bar plus 2.5kg +1kg plates hanging off bar with light bands
    28kg - 1x10 ... i.e. bar plus 2.5kg +1kg +0.5 plates hanging off bar with light bands
    ---
    Barbell Row (medium grip)
    50kg - 3x10 ... overhand
    ---

    Deadlift 185kg for a PR equaling triple to end the cycle.

    Experimenting with bands on the Military Press to similate bamboo bar. Fun, for variety. Could obviously go heavier. Just messing about.

    Rows to end it all.

    Was so busy during this 6 week cycle that it flew by and I'm out the other end in a good position. Each lift ended with a triple on Squat, Bench, Dead of 155kg / 112kg / 185kg respectively for a training total triple of 452kg. Reducing the volume on main lifts in weeks 5 and 6 really helped recovery. Come into the final days feeling fresh as a daisy.

    Good.


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    #3525
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday March 2nd: Squat day 1 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    **add belt**
    100kg - 1x3
    107.5kg - 3x9 ... worksets. Easy
    45kg - 1x12 ... high bar from here down
    50kg - 1x12

    Ab Wheel
    3x10

    45 Degree Back Raise
    +10kg - 1x10
    +12.5kg - 1x10
    +15kg - 1x10
    ---
    Leg Curl
    2 ascending sets
    ---

    First day of new cycle. High volume, light weight.

    Gradually increasing the weight on the highbar back off sets. Want to get as much as possible out of these, with perfect form, with full ROM to stretch out quads at bottom. Will increase the weight slightly as I progress through the weeks and see where I get to eventually. Quads feeling confused since the above.


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    #3526
    Alf Veedersane
    Registered Users Posts: 24,554 ✭✭✭✭Alf Veedersane


    Have you ever thought of maybe switching to high bar for a cycle for the craic, if there are no competitions in sight?


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    #3527
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Will see how things go in the next cycle or two as I work the High Bar weights up gradually.


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    #3528
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday March 3rd: Bench day 1 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    85kg - 6x6 ... work sets. Done in ~16 mins with supersets of chins and one arm rows below.

    Chin Ups (wide grip)
    bodyweight - 3x6

    One Arm DB Row
    20kg - 1x10
    26kg - 1x10
    30kg - 1x10
    ---
    Incline Press
    60kg - 1x10
    60kg - 1x6
    40kg - 1x10

    DB Curl
    10kg per arm - 1x10
    14kg per arm - 1x10
    22kg per arm - 1x5
    20kg per arm - 1x5
    10kg per arm - 1x5
    ---
    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30
    ---

    Nearly ripped biceps off by curling 22kg DBs for 5s. Did that as 20kgs were in use.

    Rattled through Bench, Chins and One Arm Rows in 16 mins total. Felt a bit faint for the 2nd half of the work out and neck training was much harder than usual as was a bit gassed.

    Wide Grip PullUps felt particularly easy in amongst Bench.


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    #3529
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday March 5th: Squat day 2 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    100kg - 1x3
    117kg - 3x7 ... work sets.

    Ab Wheel
    3x10

    GHR
    3x10
    ---
    SSB
    55kg - 2x12 ... no hands

    RDL
    30kg - 2x12 ... light, for the stretch
    ---

    Getting through it. Squat 117kg 3x7 on day 2 of 12.


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    #3530
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday March 6th: Bench day 2 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    80kg - 1x3
    95kg - 6x5 ... work sets. Strong

    Band Pull Apart
    3x20

    Pull Ups
    bodyweight - 3x6

    DB Lateral Fly
    1.5kg per arm - 1x10
    4kg per arm - 1x10
    6kg per arm - 1x10
    ---
    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30
    ---
    Barbell Curl
    20kg - 3x10

    DB Incline Press
    12kg per arm - 1x10
    22kg per arm - 1x10
    26kg per arm - 1x10
    ---

    Benched 95k 6x5 which felt strong.

    The rest was bodybuilding.

    Pull Ups feel quite comfy.

    Incline DB Press for the first time in a long while.


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    #3531
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday March 7th: Deadlift day 1 of 6

    Deadlift
    60kg - 1x5
    107kg - 3x8 ... workset. Easy peasy lemon squeasy

    Military Press
    41kg - 1x5
    51kg - 1x5
    40kg - 1x10 ... not an AMRAP, just 10 reps
    ---
    Barbell Row (medium grip)
    60kg - 3x10 ... double overhand
    ---

    First day of Deadlift cycle. Nice and light. Some shoulders and rows too.

    Back of neck a bit tender where SSB was digging into when doing no hands the other Squat day. Cushion slipped and it was bar metal on neck.


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    #3532
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    Any increase in neck size yet?


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    #3533
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Dtp1979 wrote: »
    Any increase in neck size yet?

    I cannot give specific before or after measurements to back up my claims - but I'd say: yes.

    Have been training neck twice a week now for approx 3 months. Endurance increasing plus hypertrophy.

    Flexibility improving too as moving it through a ROM that you wouldn't usually. Getting appreciation / proprioception for this untrained body part over the past decade of powerlifting. Get a nice after affect post training it too.

    Thus far neck training fits best on Bench day as part of a tri-set along with Bench/Chins. Takes about 3 mins to rattle through the 5 exercise variations - and gives enough breather between Bench/Chin sets for recovery.


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    #3534
    Dtp1979
    Registered Users Posts: 12,730 ✭✭✭✭Dtp1979


    I suppose when your shirts top button dosent close then you know it’s working :)


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    #3535
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday March 9th: Squat day 3 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    **add belt**
    100kg - 1x3
    127.5kg - 3x5 ... worksets. Fine
    50kg - 1x12 ... high bar from here down
    55kg - 1x12

    Ab Wheel
    3x10

    45 Degree Back Raise
    +10kg - 1x10
    +12.5kg - 1x10
    +15kg - 1x10
    ---
    Leg Curl
    30kg - 1x12
    40kg - 1x12
    ---

    High Bar inching up slowly each week. Still super light compared to back Squat - focusing on form. High reps, low weight, good quad stretch.


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    #3536
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday March 10th: Bench day 3 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    85kg - 1x3
    100kg - 6x4 ... work sets done in ~23 mins with supersets of chins and one arm rows below.

    Pull Ups (wide grip)
    bodyweight - 3x6

    One Arm DB Row
    20kg - 1x8, 10, 12
    ---
    Incline Press
    60kg - 3x8

    Barbell Curl
    20kg - 3x10
    ---
    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30
    ---
    DB Lateral Raise
    1kg per arm - 1x10
    2kg per arm - 1x10
    3kg per arm - 1x10
    ---

    Easy bench 100kg 6x4 plus various assistance.


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    #3537
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Thursday March 12th: Squat day 4 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    100kg - 1x3
    120kg - 1x1
    137kg - 3x3 ... work sets.

    Ab Wheel
    3x10

    GHR
    3x10
    ---
    SSB
    60kg - 2x12

    RDL
    40kg - 2x12 ... light, for the stretch
    ---

    Knackered coming into this. Got it done.


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    #3538
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Friday March 13th: Bench day 4 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    80kg - 1x3
    95kg - 1x1
    105kg - 6x3 ... work sets. Fine

    Band Pull Apart
    3x20

    Pull Ups
    bodyweight - 3x6

    DB Lateral Fly
    1.5kg per arm - 1x10
    4kg per arm - 1x10
    6kg per arm - 1x10
    ---
    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30
    ---
    Barbell Curl
    20kg - 3x10
    ---
    DB Incline Press
    22kg per arm - 1x10
    24kg per arm - 1x10
    26kg per arm - 1x10
    ---

    Some good Benching 105kg 6x3 and various assistance.


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    #3539
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Saturday March 14th: Deadlift day 2 of 6

    Deadlift
    60kg - 1x5
    100kg - 1x3
    127kg - 3x8 ... worksets

    Military Press
    42kg - 1x5
    52kg - 1x5
    40kg - 1x10 ... not an AMRAP, just 10 reps
    ---
    Barbell Row (medium grip)
    65kg - 3x10 ... double overhand
    ---

    Some casual training on Deadlift day 2 of 6.


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    #3540
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Monday March 16th: Squat day 5 of 12

    Squat
    20kg - 1x10
    60kg - 1x5
    **add belt**
    100kg - 1x3
    117kg - 3x9 ... worksets. Easier than expected
    55kg - 1x12 ... high bar from here down
    60kg - 1x12

    Ab Wheel
    3x10

    GHR
    3x10
    ---
    45 Degree Back Raise ... superset with the high bar Squat assistance above
    2x12
    ---

    Trained late in the evening after 15k steps. Was expecting it to be harder that it felt. Got through it alright.


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    #3541
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,487 Mod ✭✭✭✭BossArky


    Tuesday March 17th: Bench day 5 of 12

    Bench Press (paused)
    20kg - 1x10
    60kg - 1x5
    80kg - 1x3
    90kg - 6x6 ... easy

    Pull Ups (wide grip)
    bodyweight - 3x6

    Neck Training
    Face Up Flexion - 3x15
    Face Up Rotation - 3x15
    Face Up Lateral - 3x15
    Face Down Extension - 3x30
    Face Down Rotation - 3x30

    DB Lateral Raise
    1.5kg per arm - 1x10
    4kg per arm - 1x10
    6kg per arm - 1x10
    ---
    Incline Press
    60kg - 3x8

    Barbell Curl
    20kg - 3x10 ... wide, medium, narrow grip
    ---
    Face Pulls (band)
    ~3x10
    ---
    V-Handle Row (band)
    ~3x10
    ---

    Bench 90kg 6x6 felt very easy.


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