Return of the King

BossArky · 22-10-2022 7:28am

Saturday October 22nd: Deadlift day 11 of 12 & Overhead Press day 8 of 12

Deadlift

70kg - 1x5

120kg - 1x3

**add belt**

140kg - 3x5 ... ok. Mixed grip alternating each set.

Pec Stretch

~6x15 secs per side

Overhead Press

49kg - 6x3 ... fine

Band Row (unilateral light yellow band)

3x20 ... retracting shoulder blades, high elbows

---

Deadlift 140kg 3x5. Fine.

Overhead Press 49kg 6x3. Fine too.

Some cycling afterwards.

BossArky · 25-10-2022 2:35am

Tuesday October 25th: Overhead Press day 9 of 12

45DBR

3x15

Band Pull Down (unilateral, from pull up bar, light yellow)

3x10 per arm

Band External Rotation / Face Pull (from pull up bar, light yellow)

~3x10

Pec Stretch

~6x15 secs per side

Chin Up

BW + 9kg - 3x3

Overhead Press

37kg - 6x6

---

Front Squat

37kg - 3x5

---

Ab Wheel

3x10

---

Trained in the morning. Good.

BossArky · 26-10-2022 12:09am

Wednesday October 26th: Light upper & lower

GHR

3x15

Pec Stretch

6x~15 secs per side

Bench Press

20kg - 1x5

60kg - 1x5

70kg - 1x5

75kg - 1x5

80kg - 1x5

85kg - 1x5 ... fine

---

Neck (lying on Bench)

curl - 3x10

face up rotation - 3x10

ext - 3x10

face down rotation - 3x10

---

Curl (slingshot armblaster)

6kg per arm - 3x12

Band Pull Apart (slingshot armblaster)

3x20

---

Main event was Bench Press working up to 85kg x5 over 6 ascending sets, superset with GHR 3x15 and DB Rev Fly.

BossArky · 30-10-2022 10:34am

Friday October 28th: Overhead Press day 10 of 12

Band Pull Down (unilateral, from pull up bar, light yellow)

6x20 per arm

Pec Stretch

~6x15 secs per side

Overhead Press

42kg - 6x5

---

Rattled through the above early in the morning. Main event was Overhead Press 42kg 6x5 which was totally fine - superset with band pull down at angle 6x20.

BossArky · 30-10-2022 10:36am

Saturday October 2th: Deadlift day 12 of 12

Deadlift

70kg - 1x5

120kg - 1x3

**add belt**

150kg - 3x3 ... fine. Mixed grip alternating each set.

Band Row (unilateral light yellow band)

1x30

---

Finished Deadlift cycle successfully with 150kg 3x3. Then straight into 3 hours of gardening which probably taxed grip and rowing muscles more than the Deadlifts.

BossArky · 30-10-2022 10:40am

Sunday October 30th: Light upper & lower

45DBR

3x15

Pec Stretch

6x~15 secs per side

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 1x5

80kg - 1x5

85kg - 1x5

90kg - 1x5f ... failed on 5th rep

---

Neck (lying on Bench)

curl - 3x10

face up rotation - 3x10

ext - 3x10

face down rotation - 3x10

---

Curl (slingshot armblaster)

12kg per arm - 3x12

Band Pull Apart (slingshot armblaster)

3x20

---

The main exercise aim of today was Bench Press 90kg x5. Failed on 5th rep. Happy enough. This is the first time back Benching properly since June 1st when I did 100kg x3 sleeveless. Since then I was managing a sore right shoulder which took a long time to calm down. Just realized in the last day or two that shoulder didn't feel sore anymore after months of softly softly with it. Thus happy to get a 90kg x5f Bench in. Not used to the heavier weight in hands - so a bit more acclimatization and I should be good for the competition in slightly less than 4 weeks.

BossArky · 01-11-2022 12:07am

Tuesday November 1st: Overhead Press day 11 of 12

45DBR

3x15

Band Pull Down (unilateral, from pull up bar, red yellow)

3x10 per arm

Band External Rotation / Face Pull (from pull up bar, light yellow)

3x20 high elbows, into 3x10 rev fly

Pec Stretch

~6x15 secs per side

Chin Up

BW + 10kg - 3x3

Overhead Press

47kg - 6x4 ... fine

---

Squat

40kg - 1x3

50kg - 1x3

60kg - 1x3

70kg - 1x3

Ab Wheel

4x5

---

Overhead Press 47kg - 6x4 was fine.

First time back Squatting for a month or two. Worked up in triples from 40kg to 70kg. Gotta (re)start somewhere.

BossArky · 05-11-2022 12:45am

Wednesday November 2nd: Bit of upper, bit of lower

GHR

3x10

---

DB Rev Fly (lying face down on Bench)

5kg per arm - 4x10 ... both Y & T positions

Bench Press (medium grip)

20kg - 1x5

60kg - 1x5

70kg - 1x5

80kg - 1x5

Barbell Row

60kg - 1x10

70kg - 1x10

80kg - 1x10

---

DB Curl

10kg per arm - 3x10

---

Late night training whilst traveling. Main event was Benching up to 80kg x5 and then destorying lats/grip with Barbell Rows up to 80kg x10 over three ascending sets.

BossArky · 06-11-2022 11:32am

Saturday November 5th: Overhead Press Day 12 of 12

Band External Rotation / Face Pull (from pull up bar, light yellow)

3x20 high elbows, into 3x10 rev fly

Pec Stretch

~6x15 secs per side

Overhead Press

52kg - 6x3 ... fine

---

Squat

50kg - 1x3

60kg - 1x3

70kg - 1x3

80kg - 1x3

90kg - 1x3

100kg - 1x3

105kg - 1x1

30kg - 2x10

Wolverine Band Pull Down Slashes (light yellow) ... yeah I made that name up as not sure how else to describe it

3x10 ... this feels like a nice way to hit lats in a different plane of motion - slashing down and out - with one band thread through other - both hooked on wide edges of pull up bar

---

Pull Down Abs (various bands hooked to pull up bar overhead, kneeling: light yellow, moderate red, less moderate black)

3x10 ... didn't find the optimal position yet when hooking bands off overhead pull up bar

---

Finished Overhead Press cycle easily with 52kg 6x3.

Most enjoyable part of workout was getting back into Squatting. Worked up to a single on 105kg belt-less to see where I was at. Then, two super light back-off sets for pump/blood flow/grease the groove/gotta restart somewhere on 30kg 2x10. Nice bit of DOMS as I type this the next day.

Didn't get much/anything out of the Pull Down Abs. Trying this to see if I can find a sweet spot alternate ab exercise (vs Ab Wheel which can sometimes be tough on the knees) to mix things up.

BossArky · 07-11-2022 2:32am

Monday November 7th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1 ... top single. Mixed grip. Beltless

100kg - 2x5 ... double overhand

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 1x1 ... top single

90kg - 1x1 ... slingshot

95kg - 1x1 ... slingshot

100kg - 1x1 ... slingshot

60kg - 2x5 ... drop sets

---

Rattled through early morning training with Deadlift and Bench. Worked up to top singles of 140kg and 85kg respectively before some back off. Also did some slingshot Bench up to 100kg to get a feel for heavier weight in hands. All good.

BossArky · 09-11-2022 1:49am

Wednesday November 9th: Overhead Press Day 1 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

---

Squat

60kg - 1x5

90kg - 1x3

110kg - 1x1

32kg - 2x10

---

Overhead Press

32kg - 6x6

---

Ab Wheel

3x10

---

Squat single on 110kg. Fine.

Overhead Press new cycle started with 32kg 6x6 done in 9 mins. Felt so easy after being CNS primed from 110kg Squat single beforehand.

BossArky · 11-11-2022 7:25am

Thursday November 10th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

145kg - 1x1 ... top single. Mixed grip

102kg - 2x5 ... double overhand

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 1x1

87.5kg - 1x1 ... top single

91kg - 1x1 ... slingshot

96kg - 1x1 ... slingshot

101kg - 1x1 ... slingshot

62kg - 2x5 ... drop sets

---

Top singles on Deadlift and Bench: 145kg and 87.5kg respectively. Various assitance with slingshot up to 101kg single and dropsets of 2x5 on both Deadlift and Bench too.

BossArky · 12-11-2022 7:40am

Friday November 11th: Overhead Press Day 2 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

---

Squat

60kg - 1x5

10kg - 1x3

115kg - 1x1 ... beltless, fine

34kg - 2x10

---

Overhead Press

37kg - 6x5 ... fine

Band Row (unilateral, moderate red)

3x10 per arm

Incline Pull Down Band Row (unilateral, moderate red)

3x10 per arm

---

Ab Wheel

3x10

---

Squat 115kg belt-less single and Overhead Press 37kg 6x5.

BossArky · 13-11-2022 3:47am

Saturday November 12th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

150kg - 1x1 ... top single. Mixed grip

104kg - 2x5 ... double overhand

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x1

91kg - 1x1 ... top single

95kg - 1x1 ... slingshot

100kg - 1x1 ... slingshot

105kg - 1x1 ... slingshot

64kg - 2x5 ... drop sets

Pec Stretch

~6x15 secs per side

Band Row (unilateral, moderate red)

3x10 per arm

---

Deadlift 150kg single and Bench 91kg single. Both fine.

Continued on with Slingshot Bench singles on 95kg, 100kg and 105kg which were also good.

BossArky · 16-11-2022 1:19am

Monday November 14th: Overhead Press Day 3 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

---

Squat

60kg - 1x5

100kg - 1x3

125kg - 1x1 ... With belt. Feel like I cut it high. Should have done more warm up sets. Bit rushed

36kg - 2x10

---

Overhead Press

42kg - 6x4 ... fine

Kneeling Incline Pull Down Band Row (unilateral, moderate red) ... to stretch quads whilst kneeling

3x10 per arm

---

Ab Wheel

3x10

---

Squat 125kg top single didn't feel great. Cold & late at night. Skipped various warm up sets and wasn't ready for the heavy top set. First time wearing belt and wrist wraps for a while felt weird too. Bar was too high up back. Should maybe loosen wrist wraps to have a bit more give in wrist so bar sits a tiny bit lower.

BossArky · 16-11-2022 1:32am

Tuesday November 15th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1

155kg - 1x1 ... top single. Mixed grip

106kg - 2x5 ... double overhand

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x1

94kg - 1x1 ... top single

97kg - 1x1 ... slingshot

102kg - 1x1 ... slingshot

107kg - 1x1 ... slingshot

66kg - 2x5 ... drop sets

Pec Stretch

~6x15 secs per side

Face Pull / Rev Fly (unilateral, light yellow)

3x10 per arm

---

Deadlift 155kg top single followed by Bench top single on 94kg. Both easy. Slingshot singles up to 107kg. Easy too.

Late night training.

BossArky · 18-11-2022 7:01am

Friday November 18th: Overhead Press Day 4 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

---

Squat

20kg - 1x5

60kg - 1x5

80kg - 1x3

**add belt**

100kg - 1x1

115kg - 1x1

125kg - 1x1 ... With belt. Bit tired but got it done fine. Good depth.

38kg - 2x10

Ab Wheel

3x10

---

Face Pull / Rev Fly (unilateral, light yellow)

6x10 per arm

Overhead Press

47kg - 6x3 ... fine

---

Squat top single on 125kg. Overhead Press 47kg 6x3.

Enjoyed training in day light for a change.

BossArky · 19-11-2022 12:20pm

Saturday November 19th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1

160kg - 1x1 ... top single. Mixed grip. Fine

108kg - 2x5 ... double overhand

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x1

90kg - 1x1

97kg - 1x1 ... top single. Fine

99kg - 1x1 ... slingshot

104kg - 1x1 ... slingshot

109kg - 1x1 ... slingshot

68kg - 2x5 ... drop sets

Pec Stretch

~6x15 secs per side

Face Pull / Rev Fly (unilateral, light yellow)

6x10 per arm

---

Deadlift 160kg top single followed by Bench top single on 97kg. Both fine. Slingshot singles up to 109kg. Fine too.

Trained late morning. Was good. Felt great afterwards. Managed to squeeze in a couple of lazy weekend snoozes too.

BossArky · 20-11-2022 9:57am

Sunday November 20th: Squat & Overhead Press Day 5 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

---

Squat

20kg - 1x5

60kg - 1x5

80kg - 1x3

**add belt & wrist wraps**

100kg - 1x1

110kg - 1x1

120kg - 1x1

130kg - 1x1 ... bit slow but fine

40kg - 2x10

Ab Wheel

3x10

---

Face Pull / Rev Fly (unilateral, light yellow)

3x10 per arm

Pull down Incline (unilateral, light yellow)

3x10 per arm

Overhead Press

35kg - 6x6 ... easy in 15 mins

---

Squat top single on 130kg. Good depth. Widened grip about three finger widths wider than mid knurl. Bar then sat better on back. Followed up with 40kg 2x10. Pleased to finish this Squat cycle with those numbers. A short efficient peak.

Overhead Press 35kg 6x6. Done in 15 mins. Super easy.

BossArky · 22-11-2022 6:03am

Tuesday November 22nd: Deadlift & Bench

Rev Fly (YT)

1.5kg per arm - 3x10 both positions

Deadlift

70kg - 1x5

120kg - 1x3

145kg - 1x1

165kg - 1x1 ... top single. Mixed grip. Good

110kg - 2x5 ... double overhand

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x1

90kg - 1x1

100kg - 1x1 ... top single. Fine

102kg - 1x1 ... slingshot

106kg - 1x1 ... slingshot

110kg - 1x1 ... slingshot

70kg - 2x5 ... drop sets

Pec Stretch

~6x15 secs per side

Face Pull / Rev Fly (unilateral, light yellow)

6x10 per arm

---

Deadlift and Bench cycles conclude successfully with singles on 165kg and 100kg respectively.

Bench is flying. Feels awesome. Deadlifts not too bad either.

Came into this session totally knackered after little sleep and training for 4th day in a row. Now have 4 days off totally before competition. Head a gym training total of 395kg in the past couple of days (SQ 130, BP 100, DL 165).

BossArky · 27-11-2022 10:02am

Saturday November 26th: Powerlifting Meet - Melbourne.

Short version:

Total: 427.5kg at bodyweight 82.85kg. Squat 140kg / Bench 102.5kg / Deadlift 185kg. First time in my Powerlifting career (of 21 competitions) going 9/9 - all white lights. That is 67.5kg under competition max (500kg) from ~4 years ago. Great to be back on platform and have numbers to improve upon. This was also my first competition as a Master lifter.

Long version:

Weighed in at 82.85kg (150g under the 83kg category limit) after 3 visits to the sauna/steam room (once the night before, twice on the morning of comp). The 4 days before competition saw me traveling interstate and three very late nights of social dinners/drinks which wasn't ideal prep.

Weighed an extremely bloated 87kg (water retention from beer, salt, sodium, late nights, etc) at 7pm on Friday night. Weigh in was 11:30am Saturday morning. Managed to drop the ~4kgs thanks to sauna/steam room. Noted for next time. Although next time I plan to be much closer to the weight limit and have better sleep/nutrition in the week preceding competition.

The aim of this competition was:

1) First competition back in Australia with IPF aligned federation

2) Go 9/9 (i.e. not for broke)

3) Securing qualifying total for states later in season

Squat #1: 120kg -good ... easy opener

Squat #2: 130kg -good ... equals top single from recent training cycle

Squat #3: 140kg -good ... fine. 30kg under my competition max from ~ 4 years ago in Dubai.

Bench Press #1: 90kg -good ... easy opener

Bench Press #2: 97.5kg -good ... a straight forward stepping stone to third attempt

Bench Press #3: 102.5kg -good ... wanted to go a bit above heaviest single (100kg) from recent training cycle. 20kg under competition max from ~4 years ago

Deadlift #1: 160kg -good ... easy opener

Deadlift #1: 172.5kg -good ... a 12.5kg jump (vs. 10kg) over opener which felt easy

Deadlift #1: 185kg -good ... 5kg above planned third as weights felt lighter than expected. 22.5kg under competition max from ~4 years ago.

I went light on Squats. Haven't had heavy weight on back for a while so that lift is under trained. Bench and Deadlift felt quite good. Didn't feel like I was struggled more than 95% on anything.

This 185kg Deadlift happens to be the heaviest Deadlift I've ever done in Australia both in or out of competition (did up to 207.5kg when living in the Middle East. Previous Oz best was 180kg in June 2015)

The aim of this competition was not to hit any PRs. Those will come with time. The past year hasn't been optimal for peak performance. I signed up for this competition to give myself a marker in the sand upon which to improve over the coming years and get back and exceed previous bests. Delighted to be back on the platform with numbers to improve upon moving forwards.

BossArky · 28-11-2022 3:48am

Monday November 28th: Squat Day 1 of ? & Overhead Press Day 6 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

---

Squat

60kg - 1x5

100kg - 10 second walk out and hold

80kg - 2x1 ... i.e. two singles. Racked each time between singles.

42kg - 2x10

Ab Wheel

3x10

---

Pec Stretch

6x~10 secs per side

Pull down Incline (unilateral, medium red)

3x10 per arm

Chin Up

BW - 3x3

Overhead Press

40kg - 6x5 ... handy & done in 21 mins

---

Curl (slingshot armblaster)

6kg per arm - 3x10

Band Pull Apart (slingshot armblaster)

3x20

---

First session after comp. So sore.

Going to include heavy walkouts before actual top Squat sets. Today did a walk out with 100kg ahead of the 80kg two singles. Dropsets on 42kg 2x10. Will gradually increase everything so that I'll end the cycle walking out something heavier than what I'll Squat in next competition. Why? Because I don't have a powerrack to do reverse band Squats on. Heavier walkouts are the closest I can get to overloading with heavy weight on back to build confidence. Works well with Slingshot for Bench - thus want to drive this kind of approach for Squats.

Squats were superset with GHR, Calves & Ab Wheel.

Overhead Press 40kg 6x4 was easy. Superset with Band Rows, Pull Ups and Pec Stretch.

BossArky · 29-11-2022 6:25am

Tuesday November 29th: Deadlift & Bench

Deadlift

70kg - 1x5

110kg - 1x3

130kg - 1x1 ... top single. Double overhand. Good

112kg - 2x5 ... double overhand

---

Bench Press

20kg - 1x5 ... against 1 light yellow band

60kg - 1x5 ... against 1 light yellow band

80kg - 1x1

90kg - 1x1 ... top single. Fine

90kg - 1x3 ... benchblox 1 board

95kg - 1x3 ... benchblox 1 board

100kg - 1x3 ... benchblox 1 board

72kg - 2x5 ... drop sets

Pec Stretch

~6x10 secs per side

Face Pull / Rev Fly (unilateral, light yellow)

3x10 per arm

Rear Delt Pull Across (unilateral, light yellow)

3x10 per arm

---

Still sore from competition on the weekend.

Worked up to a single on 130kg Deadlift followed by 112kg 3x5 drop sets.

On Bench worked up to single on 90kg before using 1 board Benchblox to do triples on 90kg, 95kg and 100kg. Even though just 1 board... the ROM is but to about 50% of my standard Bench. Feels like it could be stressful on shoulders if done too often (like a floor press) so not sure I'll push these too hard. Was trying them out for variety.

BossArky · 03-12-2022 8:13am

Friday December 2nd: Squat Day 2 of ? & Overhead Press Day 7 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

45DBR

3x10

---

Squat (pinky on rings)

60kg - 1x5

80kg - 1x3

120kg - walk out and hold

100kg - 2x1 ... i.e. two singles. Racked each time between singles.

44kg - 2x10

Ab Wheel

3x10

---

Pec Stretch

6x~10 secs per side

Band Row (unilateral, heavy blue)

3x10 per arm

Overhead Press

45kg - 6x4 ... fine

---

Took Squat grip out to pinkys on rings. I think I may have Squat like this years ago. Much more lower bar. A bit harder on the elbows, but feels good Squat wise. Borderline parallel at the bottom based upon the more forward leaning torso.

Overhead Press 45kg 6x4 handy enough.

BossArky · 03-12-2022 8:21am

Saturday December 3rd: Deadlift & Bench

Deadlift

70kg - 1x5

110kg - 1x3

140kg - 1x1 ... top single. Double overhand. Good

114kg - 2x5 ... double overhand

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

94kg - 1x1 ... top single. Fine

74kg - 2x5 ... drop sets

Pec Stretch

~6x10 secs per side

Face Pull / Rev Fly (unilateral, light yellow)

3x10 per arm

Rev Fly (unilateral, light yellow)

3x10 per arm

Pull Down Bent Over (unilateral, light yellow)

3x10 per arm

---

Bench and Deadlift top singles 94kg and 140kg respectively. Drop sets 74kg and 114kg 2x5 respectively.

BossArky · 05-12-2022 6:26am

Monday December 5th: Squat Day 3 of ? & Overhead Press Day 8 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

---

Squat (pinky on rings)

60kg - 1x5

80kg - 1x3

100kg - 1x1

130kg - walk out and hold

110kg - 2x1 ... i.e. two singles. Racked each time between singles.

46kg - 2x10

Ab Wheel

3x10

---

Pec Stretch

3x~10 secs per side

Band Row / Face Pull (unilateral, light yellow)

3x10 per arm

Overhead Press

50kg - 6x3 ... fine

---

Squat two singles on 110kg beltless after at 130kg walk out. Drop sets on 46kg 2x10.

Overhead Press 50kg 6x3 in about 9 mins. Some pump.

BossArky · 06-12-2022 3:53am

Tuesday December 6th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

140kg - 1x1

150kg - 1x1 ... top single. Double overhand. Good

116kg - 2x5 ... double overhand

---

Pec Stretch

~6x10 secs per side

Pull down incline / Rev Fly (unilateral, light yellow)

3x10 per arm ... both exercises

Chin Up

3x4

---

Bench Press

20kg - 1x5 ... against 1 light yellow band

60kg - 1x5 ... against 1 light yellow band

80kg - 1x1

90kg - 1x1

98kg - 1x1 ... top single. Fine

76kg - 2x5 ... drop sets

Band Row (moderate black band) ... which seem to have different tensions

~5 or 6x10

---

Barbell Curl (slingshot armblaster)

20kg - 1x10

25kg - 1x10

30kg - 1x10

---

Bench up to a single on 98kg and Deadlift up to a single on 150kg.

Back-offs 116kg 2x5 and 76kg 2x5 respectively.

BossArky · 10-12-2022 12:02pm

Friday December 9th: Squat Day 4 of ? & Overhead Press Day 9 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x1

138kg - walk out and hold

118kg - 2x1 ... i.e. two singles. Racked each time between singles.

48kg - 2x10

1x10 ... just large Bosu ball against wall

Ab Wheel

3x10

---

Pec Stretch

3x~10 secs per side

Band Row / Face Pull (unilateral, light yellow)

3x10 per arm

Overhead Press

38kg - 6x6 ... easy

---

A few days off for Xmas party and travels. Slept 10.5 hrs last night to recover. Aim of today was getting back to it.

Squat 118kg 2x1 with back offs on 48kg 2x10. Finally re-finding my Squat grove: pinky on rings to make it low bar, then close ish stance to make it like a like press..... down down down drop into the hole and drive up.

Overhead Press 38kg 6x6 easily.

Then a walk on the beach.

BossArky · 11-12-2022 8:34am

Sunday December 11th: Deadlift & Bench

Deadlift

70kg - 1x5

120kg - 1x3

**add belt**

140kg - 1x1

155kg - 1x1 ... top single. Double overhand. Fine

118kg - 2x5 ... double overhand. Fine.

---

Pec Stretch

~3x10 secs per side

DB Row

12kg per arm - 3x10 per arm

---

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

92kg - 1x1

102kg - 1x1 ... top single. Handy enough

78kg - 2x5 ... drop sets. Easy

---

Bench up to a single on 102kg and Deadlift up to a single on 155kg.

Back-offs 118kg 2x5 and 78kg 2x5 respectively.

Then mowed the lawn.

Good.

BossArky · 13-12-2022 5:54am

Tuesday December 13th: Squat Day 5 of ? & Overhead Press Day 10 of 12

Calve Raise (standing, heels hanging off step)

bodyweight - 3x10

GHR

3x10

---

Squat (pinky on rings)

60kg - 1x5

100kg - 1x1

145kg - walk out and hold

125kg - 2x1 ... i.e. two singles. Racked each time between singles.

50kg - 2x10

Ab Wheel

3x10

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Pec Stretch

3x~10 secs per side

Band Row / Face Pull (unilateral, light yellow)

3x10 per arm

Overhead Press

43kg - 6x5 ... easy

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Squat 125kg for two singles after a walk out on 145kg.

Overhead Press 43kg - 6x5

Tired coming into this - in particular lower back from lots of office chair sitting.

Return of the King

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