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Return of the King

1…8586878991

Comments

  • #4402
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sat Mar 16th: Bench day 9 of 12:


    Face Pull (light yellow band)

    3x~20


    Bench Press

    20kg - 1x10

    60kg - 1x5

    85kg - 6x5

    ---

    DB Curl to DB Overhead Press

    12.5kg per arm - 1x10

    15kg per arm - 1x10

    17.5kg per arm - 1x10

    ---

    Lat Pull Down

    5x10 ascending

    ---


    Good pump after Benching 85kg 6x5.



  • #4403
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sun Mar 17th: Deadlift


    Deadlift

    60kg - 1x5

    90kg - 1x3

    **add belt**

    110kg - 3x6

    ---

    Barbell Row

    60kg - 3x10 ... wide ish grip mid knurl

    ---


    So sore from MachineHead moshpit last night. Almost skipped gym today. Covered in bruises. Got Deadlifts done... 110kg 3x6 was tough as shins, knees, back, neck, etc were battered from the gig.



  • #4404
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Tues March 19th: Squat day 6


    GHR

    3x10


    Calf Raise (standing on yellow bumper for deficit)

    3x10 ... both feet together


    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual squat sets

    80kg - 1x5

    92.5kg - 1x5

    60kg - 3x6 ... drop set

    ---

    Leg Ext

    3x~20

    ---

    45DBR

    3x10

    ---


    Still sore from MachineHead moshpit. Managed to get Squats done up to top set beltless 92.5kg x5 then drop sets 60kg 3x6. Various other lower body assistance too.



  • #4405
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wed Mar 20th: Bench day 11 of 12:


    Face Pull

    6x10 ascending


    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 6x4

    ---

    DB Curl to DB Overhead Press

    12.5kg per arm - 1x10

    15kg per arm - 1x10

    12.5kg per arm - 1x10

    ---

    DB Incline Bench (half reps keeping tension on pecs by avoiding lock out)

    12.5kg per arm - 3x10

    ---

    Pull Ups (palms away)

    3x5

    ---


    Bench 90kg 6x4 was the main event. Various upper bodybuilding after.



  • #4406
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,682 ✭✭✭✭Alf Veedersane


    How's the hip feeling?



  • #4407
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    https://www.boards.ie/discussion/comment/121929067#Comment_121929067

    Still on the mend. Some days better than others. Slowly feeling things out as I try to get back into the swing of things. Won't be going for a 1RM for a while!



  • #4408
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Fri March 22th: Squat day 7


    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x5

    95kg - 1x5 ... fine

    60kg - 1x8 ... planned to do 7 but got carried away and miscounted

    ---

    Leg Ext

    ~3x20

    ---


    Think that was it. Worked up to Squat 95kg x5 then a drop set on 60kg x8.


    Right now I'm Squatting twice per week, adding 2.5kg per session. The Squat drop sets involve slowly adding reps and sets per session to the 60kg drop sets. Slow and steady rebuild.



  • #4409
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sat Mar 23rd: Bench day 12 of 12:


    Low Row

    3x10 ascending

    ---

    Lat Pull Down

    3x10 ascending

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    95kg - 6x3


    Neck (lying on bench)

    face up - curl - 6x10

    face up - rotate - 6x10

    face down - curl - 6x10

    face down - rotate - 6x10

    ---

    DB Curl to DB Overhead Press

    12.5kg per arm - 1x10

    17.5kg per arm - 1x10

    12.5kg per arm - 1x10

    ---


    Bench 95kg 6x3 handily to finish this training cycle. Happy enough.


    Also happy to be managing the DB Curl to Overhead Press with 17.5kg per arm. Will attempt 20kg per arm at some stage in coming weeks/month as I put on more muscle.


    Did neck for the first time in about 2 months, superset with Bench.



  • #4410
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Mon Mar 25th: Squat day 8 & Deadlift


    GHR

    3x10

    ---

    Calves3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x3

    90kg - 1x2

    97.5kg - 1x5 ... fine

    60kg - 2x7 … drop sets

    ---

    Deadlift

    70kg - 1x5

    **add belt**

    120kg - 3x8

    ---

    Leg Ext

    ~3x20

    ---

    Squat 97.5kg x5 and Deadlift 120kg 3x8.

    Beltless on Squat. Cannot remember if I used belt on Deadlift.



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  • #4411
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sat Mar 30th: Squat day 1

    GHR

    3x10

    ---

    Calves

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    70kg - 1x5

    60kg - 3x7 … drop sets

    ---

    New Squat cycle. Worked up to a top set 70kg x5 followed by 60kg 3x8 back off sets.



  • #4412
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sun Mar 31st: Bench day 1 of 12:


    Barbell Row

    40kg - 3x10 wide grip

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    75kg - 6x6

    Neck (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    ---

    DB Curl to DB Overhead Press

    4kg per arm - 3x10

    ---

    First day of new Bench cycle: 75kg 6x6. Kept the assistance light: Barbell Row, Neck, Biceps & Shoulders.



  • #4413
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Tues Apr 2nd: Squat day 2

    GHR

    3x10

    ---

    Calves

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x5

    60kg - 1x8 … drop set

    ---

    Leg Curl

    3x~10

    ---

    Leg Press

    frame + 40kg - 3x10

    ---

    Squat up to 80kg x5 then drop set 60kg x8. Various lower assistance including Leg Press for the first time in a while.




  • #4414
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wed Apr 3rd: Bench day 2 of 12:


    Barbell Row

    50kg - 6x10 medium grip

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 6x5

    ---

    Pull Up (palms away)

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    10kg per arm - 1x10

    ---

    Bench 80kg 6x5 with various assistance.



  • #4415
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Fri April 5th: Squat day 3

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x5

    90kg - 1x5 ... fine

    60kg - 2x8

    ---

    Leg Ext

    ~3x20

    ---

    45DBR

    3x10

    ---

    Squat top set 90kg x5 then 60kg 2x8 dropsets.



  • #4416
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sat Apr 6th: Bench day 3 of 12:


    Barbell Row (Football Bar - assuming bar is 25kg)

    45kg - 6x10

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    85kg - 6x4

    Neck (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    10kg per arm - 1x10

    ---

    Bench 85kg 6x4 in 13 mins superset with Football Bar Barbell Rows 45kg 6x10. Pump.



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  • #4417
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sunday April 7th: Deadlift

    Deadlift

    70kg - 1x5

    100kg - 3x5

    Unilateral Machine Pulldown

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    15kg per arm - 1x10

    Overhead Press

    40kg - 3x10

    Incline Bench

    40kg - 3x5

    Deadlift 100kg 3x5 with various assistance for upper and back.



  • #4418
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Tues April 9th: Squat day 4

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Squat

    5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

    10kg - 1x5

    15kg - 1x5

    60kg - 1x5 ... actual Squat sets

    80kg - 1x3

    90kg - 1x2

    100kg - 1x2 … supposed to be 5 reps. Stopped after a pop in right SI joint area.

    ---

    Leg Ext

    4x10

    ---

    Squat up to 100kg x2. Supposed to be 5 but stopped when right SI joint popped. Taking ibuprofen the past couple of days to calm it down. The weight (100kg x2) itself was quite easy.




  • #4419
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wed Apr 10th: Bench day 4 of 12:


    DB Rev Fly

    12.5kg per arm - 6x10

    ---

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 6x3 … handy

    ---

    DB Curl to DB Overhead Press

    12.5kg per arm - 3x10

    ---

    Bench 90kg 6x3. Various upper body assistance.



  • #4420
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Saturday Apr 13th: Bench day 5 of 12:


    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 6x6 … good

    Split Squat (back foot on bench)

    bodyweight - 8x5 per leg

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    12.5kg per arm - 3x10

    15kg per arm - 3x10

    ---

    Lat Pulldown (unilateral machine)

    3x10 ascending sets

    45DBR

    3x10—-

    Main event was benching 80kg 6x6. Took time off Squats and did Split Squat instead to leg lower right SI joint calm down a bit more. Feeling mostly better now.




  • #4421
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Mon April 15th: Squat day 5

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    70kg - 1x5

    80kg - 1x5

    90kg - 1x5

    100kg - 1x5 … fine

    ---

    Leg Ext

    3x12

    ---

    Squat 100kg x5 which was good considering a week ago I popped something around right SI joint doing the same weight on rep two and couldn't move for many days afterwards.



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  • #4422
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wed Apr 17th: Bench day 6 of 12:

    Barbell Row

    50kg - 6x8


    Bench Press

    20kg - 1x10

    60kg - 1x5

    85kg - 6x5 … good

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    12.5kg per arm - 3x10

    15kg per arm - 3x10

    ---
    Neck     (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    ---

    Bench 85kg 6x5 superset with Barbell Row 50kg 6x8. Other upper bodybuilding too: curls, shoulders & neck.



  • #4423
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Saturday April 20th: Bench day 7 of 12.

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 6x4 … fine

    Split Squat

    bodyweight + 0kg - 1x5 per leg

    bodyweight + 2.5kg - 1x5 per leg

    bodyweight + 5kg - 1x5 per leg

    bodyweight + 7.5kg - 1x5 per leg

    bodyweight + 10kg - 1x5 per leg

    bodyweight + 12.5kg - 1x5 per leg

    bodyweight + 15kg - 1x5 per leg

    ---

    DB Overhead Press

    20kg per arm - 3x10

    ---

    DB Curl

    3kg per arm - 1x10 .. on curl bench incline for the first three sets listed here and below

    5kg per arm - 1x10

    7kg per arm - 1x10

    10kg per arm - 1x10 … standing normally

    ---

    Main event was Bench 90kg 6x4 which was ok.



  • #4424
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Mon April 22nd: Squat day 6

    GHR

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    70kg - 1x5

    82.5kg - 1x5

    92.5kg - 1x5

    102.5kg - 1x5 … fine

    60kg - 3x9 … drop sets

    ---

    Leg Ext

    3x12

    ---

    Squats up to 102.5kg x5. Felt strong. Had a decent lunch and was powered up in the preceding hours.



  • #4425
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Thursday April 25th: Bench day 8 of 12.

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    95kg - 6x3 … ok

    Barbell Row

    60kg - 6x5

    ---

    DB Curl to DB Overhead Press

    12kg per arm - 3x10

    ---

    Bench 95kg 6x3 superset with Barbell Row 60kg 6x5.



  • #4426
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Saturday April 27th: Bench day 9 of 12.

    GHR

    3x10

    Ab Wheel

    3x10

    Bench Press

    20kg - 1x10

    60kg - 1x5

    85kg - 6x5 … fine

    Split Squat

    bodyweight + 0kg - 1x5 per leg

    bodyweight + 2.5kg - 1x5 per leg

    bodyweight + 5kg - 1x5 per leg

    bodyweight + 7.5kg - 1x5 per leg

    bodyweight + 10kg - 1x5 per leg

    bodyweight + 12.5kg - 1x5 per leg

    ---

    DB Curl to DB Overhead Press

    6kg per arm - 3x10

    ---

    Bench 85kg 6x6 with various other things.



  • #4427
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Mon April 29th: Squat day 7

    GHR

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Ab Leg Curl (face down, bosu ball)

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    70kg - 1x5

    85kg - 1x5

    95kg - 1x5

    15kg - 1x5 … fine

    60kg - 1x10 … drop sets

    ---

    Leg Ext

    3x12

    ---

    Squat up to 105kg 1x5 with 60kg 1x10 drop set.



  • #4428
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wednesday May 1st: Bench day 10 of 12.

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 6x5 … messed up and did 3x3 before changing to 3x5 for sets 4,5 and 6.

    Barbell Row

    55kg - 6x5

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    12.5kg per arm - 3x10

    10kg per arm - 3x10

    ---

    Neck (lying on bench)

    face up - curl - 3x10

    face up - rotate - 3x10

    face down - curl - 3x10

    face down - rotate - 3x10

    .. and some light yellow band curls, extensions and rotations

    ---

    Incline Barbell Press

    40kg - 1x10

    50kg - 1x10

    60kg - 1x5

    ---

    Bench 90kg 6x5 (actually 3x3 then 3x5) superset with Barbell Row 55kg 6x5. Messed up Bench reps by not concentrating on numbers I should have been doing.



  • #4429
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Saturday May 4th: Bench day 11 of 12.

    GHR

    3x10

    Ab Wheel

    3x10

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    95kg - 6x4 … in 69 mins. Taking my time

    Split Squat

    bodyweight + 0kg - 7x5 per leg

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    15kg per arm - 1x10

    ---

    Leg Ext

    3x12 - ascending sets

    ---

    Bench 95kg 6x4.



  • #4430
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Thurs May 9th: Squat day 8

    GHR

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Ab Wheel

    3x10

    ---

    Front Squat

    20kg - 1x5

    30kg - 1x5

    40kg - 1x5

    50kg - 1x5

    Squat

    60kg - 1x5

    77.5kg - 1x5

    87.5kg - 1x5

    97.5kg - 1x5

    107.5kg - 1x5 … fine

    60kg - 2x10 … drop sets

    ---

    Leg Ext

    3x12

    ---

    Squats felt quite good. Worked up to 107.5kg x5 with 2x10 dropsets on 60kg.



  • #4431
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wednesday May 8th: Bench day 12 of 12.

    Split Squat

    bodyweight + 0kg - 7x5 per leg

    Bench Press

    20kg - 1x10

    60kg - 1x5

    80kg - 1x3

    90kg - 1x1

    100kg - 6x3 … in just under 30 mins

    Machine Pull Down (unilateral)

    +20kg per arm - 3x10

    ---

    Machine Row (unilateral)

    +20kg per arm - 3x10

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    ---

    Bench 100kg 6x3. Nice to bench 100kg, as always. First repping 100kg in over 14 months since hip injury.



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  • #4432
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Monday May 13th: Squat deload

    Calves (standing, off foot of weight stack)

    3x10

    GHR

    3x10

    Ab Wheel

    3x10

    Safety Squat Bar (SSB) … assuming bar is 32kg

    32kg - 1x10

    42kg - 1x10

    52kg - 1x10

    Deadlift

    70kg - 1x5

    110kg - 3x5

    Enjoyed Deadlifting for the first time in a while with 110kg 3x5 after Safety Squat Bar ascending sets of 10.



  • #4433
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Thursday May 17th: Bench day 1 of 12.

    Pull Up

    3x5

    ---

    One Arm Row (light yellow band)

    3x10 per side

    ---

    Bench Press

    20kg - 1x6

    60kg - 1x5

    78kg - 6x6

    Face Pull (light yellow band)

    6x10 … these really hit the lats well when done full ROM and slow/controlled.

    ---

    DB Curl to DB Overhead Press

    6kg per arm - 3x10 … just light in early days of new bench cycle

    ---

    Got the above done in about 30 mins. Was gonna do a longer Bench deload… but just jumped straight back on the horse and came out of gym with a sinister pump.



  • #4434
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Saturday May 18th: Bench day 2 of 12… plus some Squat and Deadlift.

    Calves (standing, off foot of weight stack)

    3x10

    45DBR

    3x10

    ---

    Ab Twist

    3x10

    Safety Squat Bar (SSB) … In Squat shoes with heels. Bar is 32kg

    42kg - 1x10

    52kg - 1x10

    62kg - 1x10

    ---

    One Arm Row (light yellow band)

    12kg per arm - 1x10

    13kg per arm - 1x10

    14kg per arm - 1x10

    16kg per arm - 1x10

    18kg per arm - 1x10

    20kg per arm - 1x10

    Bench Press

    20kg - 1x6

    60kg - 1x5

    82kg - 6x5 … fine, in 40 mins, taking my time.

    ---

    Deadlift

    70kg - 1x5

    120kg - 3x5

    ---

    Barbell Row

    70kg - 3x5

    ---

    DB Curl to DB Overhead Press

    6kg per arm - 3x10 … just light in early days of new bench cycle

    ---

    Did the big 3… well SSB instead of Squats. Will be sore tomorrow.



  • #4435
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Thurs May 21st: Squat

    GHR

    3x10

    Ab Wheel

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Safety Squat Bar (SSB)

    27kg - 1x5

    37kg - 1x5

    47kg - 1x5

    57kg - 1x5

    67kg - 1x5

    Squat

    80kg - 1x5

    90kg - 1x5

    100kg - 1x5

    110kg - 1x5 … fine

    ---

    Leg Ext

    3x12

    ---

    Squat 110kg x5 beltless, then various lower assistance. Some good moderate DOMS as I type this the next day.



  • #4436
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wednesday May 22nd: Bench day 3 of 12.

    Split Squat

    bodyweight - 7x5 per leg

    One Arm Row

    20kg per arm - 1x5

    22kg per arm - 1x5

    24kg per arm - 1x5

    26kg per arm - 1x5

    28kg per arm - 1x5

    30kg per arm - 1x5

    Bench Press

    20kg - 1x6

    60kg - 1x5

    75kg - 1x3

    87kg - 6x4 … done in 23 mins

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    16kg per arm - 1x10

    10kg per arm - 1x10

    ---

    Mid afternoon Bench 87kg 6x4. Handy enough. Superset with Split Squats and One Arm DB Row. Good.



  • #4437
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Tuesday May 28th: Bench day 4 of 12.

    SSB (assuming bar = 20kg)

    20kg - 1x3

    30kg - 1x3

    40kg - 1x3

    Squat

    60kg - 1x3

    70kg - 1x3

    80kg - 1x3

    One Arm Row

    24kg per arm - 1x5

    26kg per arm - 1x5

    28kg per arm - 1x5

    30kg per arm - 1x5

    32kg per arm - 1x5

    34kg per arm - 1x5

    Bench Press

    20kg - 1x6

    60kg - 1x5

    82.5kg - 6x6 … done in <30 mins

    ---

    DB Curl to DB Overhead Press

    16kg per arm - 1x10

    10kg per arm - 1x10

    8kg per arm - 1x10

    ---

    Early morning training. Combined Squat (deload) and Bench.



  • #4438
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Saturday June 1st: Bench day 5 of 12

    Bench Press

    20kg - 1x5

    60kg - 1x5

    87.5kg - 6x5

    Split Squat

    bodyweight - 6x5

    One Arm Row

    30kg per arm - 1x5

    32kg per arm - 1x5

    34kg per arm - 1x5

    36kg per arm - 1x5

    38kg per arm - 1x5

    40kg per arm - 1x5

    Deadlift

    100kg - 3x5

    Trained mid afternoon. Rainy day. Did a lot of walking beforehand that morning so was a bit tired.



  • #4439
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Monday June 3th: Squat

    GHR

    3x15

    Ab Wheel (Barbell)

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Front Squat

    20kg - 1x5 … bodybuilder crossed arms grip

    30kg - 1x5

    40kg - 1x5 … hook grip

    50kg - 1x5

    60kg - 1x5

    Squat

    70kg - 1x5

    80kg - 1x5

    60kg - 2x10

    ---

    Leg Ext

    3x15

    ---

    Some Monday evening Squats. Bring back into them after a bit of a deload.

    Post edited by BossArky on


  • #4440
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Tuesday June 4th Bench day 7 of 12

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    92.5kg - 6x4

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    ---

    Did other upper stuff too - but it was a week ago so cannot really remember.



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  • #4441
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Saturday June 7th: Bench day 8 of 12

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    97.5kg - 6x3

    Split Squat

    bodyweight - 3x5

    Deadlift

    100kg - 3x10

    Barbell Row

    60kg - 3x10

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    Upperbody day.




  • #4442
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Monday June 10th: Squat

    GHR

    3x15

    Ab Wheel (Barbell)

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Front Squat

    20kg - 1x5 … bodybuilder crossed arms grip

    30kg - 1x5

    40kg - 1x5 … hook grip

    50kg - 1x5

    Squat

    60kg - 1x5

    70kg - 1x5

    80kg - 1x5

    90kg - 1x5

    100kg - 1x5

    60kg - 1x10

    ---

    Leg Ext

    3x15

    ---

    Squat up to 100kg x5 then dropset 60kg 1x10. Nice quad DOMS the next day.



  • #4443
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Tuesday June 11th Bench day 9 of 12

    Bench Press

    20kg - 1x5

    60kg - 1x5

    75kg - 1x3

    87.5kg - 6x6 … easy in 39 mins

    Band Row (unilateral, light yellow band)

    3x10

    DB Curl to DB Overhead Press

    15kg per arm - 3x10

    ---

    Neck (lying on bench, slight decline)

    face up - curl - 2x20

    face up - rotate - 2x20

    face down - curl - 2x20

    face down - rotate - 2x20

    ---

    Bench 87.5kg 6x6 with various other upper bodybuilding.



  • #4444
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Friday June 14th Bench day 10 of 12

    Pull Down Machine (unilateral)

    20kg per arm - 2x10

    25kg per arm - 3x10

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    92.5kg - 6x5 … fine in 57 mins

    Trap Bar Deadlift

    70kg - 1x5

    90kg - 1x5

    70kg - 5x5

    DB Curl to DB Overhead Press

    17.5kg per arm - 1x10

    15kg per arm - 1x10

    12.5kg per arm - 1x10

    ---

    Neck (lying on bench, slight decline)

    face up - curl - 2x20

    face up - rotate - 2x20

    face down - curl - 2x20

    face down - rotate - 2x20

    ---

    Bench 92.5kg 6x5. Good.



  • #4445
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Monday June 17th: Squat

    GHR

    3x10

    Ab Wheel (Barbell)

    3x10

    Calves (standing, off 20kg bumper)

    3x10

    ---

    Front Squat

    20kg - 1x5 … bodybuilder crossed arms grip

    Squat

    60kg - 1x5

    80kg - 1x3

    100kg - 1x2

    120kg - 1x1

    130kg - 1x1

    140kg - 1x1 … top single

    100kg - 2x5 … felt light after 140kg above

    ---

    Leg Ext

    3x15

    ---

    Decided to see where I was with Squat. Got the 140kg single which wasn't pretty, but wasn't too hard either. Happy to hit that. It was the same weight 15 months ago that I peaked with before wrecking my hip on 100kg 2x10 dropsets. So, good to be back up there.



  • #4446
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Tuesday June 18th Bench day 11 of 12

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    97.5kg - 6x4 … strong

    Band Row (unilateral, light yellow band - 2 positions: T & Y)

    6x10

    DB Curl to DB Overhead Press

    15kg per arm - 3x10

    ---

    Neck (lying on bench, slight decline)

    face up - curl - 2x20

    face up - rotate - 2x20

    face down - curl - 2x20

    face down - rotate - 2x20

    ---

    Bench felt solid 97.5kg 6x4. Feeling strong. Looking forward to last Bench day coming up soon.



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  • #4447
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Friday June 21st Bench day 12 of 12

    Band Row (unilateral, light yellow band - 2 positions: T & Y)

    6x10

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 1x3

    90kg - 1x1

    102.5kg - 6x3 … good

    Trap Bar Deadlift

    70kg - 6x5

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    ---

    Neck (lying on bench, slight decline)

    face up - curl - 2x20

    face up - rotate - 2x20

    face down - curl - 2x20

    face down - rotate - 2x20

    ---

    Ended Bench cycle successfully with 102.5kg 6x3. Nice.

    Superset Bench with light Trap Bar Deadlifts. The starting position of these is like a high half Squat. Hits the quads from that dead start position which feels different. Using high handles.



  • #4448
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Wednesday June 26th: Squat

    45DBR

    3x12

    Ab Twist

    3x5

    Calves (seated, machine, plates)

    3x12

    ---

    Front Squat

    20kg - 1x5 … bodybuilder crossed arms grip

    Squat

    60kg - 1x5

    80kg - 1x3

    100kg - 3x5 … working sets

    60kg - 1x10 … top single

    ---

    Deadlift

    70kg - 1x5

    120kg - 1x3

    160kg - 1x1 … top single

    ---

    Leg Ext

    20kg - 3x20

    ---

    Squat 100kg 3x5 worksets with a Deadlift top single at 160kg. Nice to get in the working sets across at 100kg on Squat.

    First time Deadlifting heavy ish in a while. 160kg was fine.



  • #4449
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Friday June 28th Bench day 1 of 12

    Bench Press

    20kg - 1x5

    60kg - 1x5

    80kg - 6x6 … worksets

    Chin Up

    3x6

    One ARM DB Row

    30kg per arm - 3x6

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 3x10

    ---

    Neck (lying on bench, slight decline)

    face up - curl - 2x20

    face up - rotate - 2x20

    face down - curl - 2x20

    face down - rotate - 2x20

    ---

    New Bench cycle.



  • #4450
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Sunday June 30th: Squat

    45DBR

    3x12

    Ab Twist

    3x5

    Calves (seated, machine, plates)

    3x12

    ---

    Front Squat

    20kg - 1x5 … bodybuilder crossed arms grip

    Squat

    60kg - 1x5

    85kg - 1x3

    105kg - 3x5 … working sets

    60kg - 1x10 … top single

    ---

    Leg Ext

    20kg - 3x20

    ---

    Squat 105kg 3x5 was main event.



  • #4451
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,565 Mod ✭✭✭✭BossArky


    Monday July 1st: Bench Press Day 2 of 12.

    Deadlift

    70kg - 1x5

    120kg - 1x3

    162.5kg - 1x1 … beltless single

    120kg - 2x5 … double overhand

    —-

    Bench Press

    20kg - 1x5

    60kg - 1x5

    85kg - 6x5 … worksets

    ---

    DB Curl to DB Overhead Press

    10kg per arm - 1x10

    12.5kg per arm - 1x10

    15kg per arm - 1x10

    ---

    Neck (lying on bench, slight decline)

    face up - curl - 2x20

    face up - rotate - 2x20

    face down - curl - 2x20

    face down - rotate - 2x20

    ---

    Bench 85kg 6x5 was main event.

    Warmed up with Deadlift single on 162.5kg. Just realized this was probably the heaviest every beltless single I've done. Didn't even think about belt vs. non belt when I was doing it. Just wanted to see where I was in terms of Deadlift 1RM strength.

    Post edited by BossArky on


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