Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Return of the King

1…149150151152153155»

Comments

  • #4622
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,700 Mod ✭✭✭✭BossArky


    Friday May 30th: Squat Day 11 of 12

    Calves
    3x10

    45DBR
    3x10

    Ab Crunch     (decline bench)
    3x10
    ---
    Front     (zombie arms)
    20kg - 1x5

    Squat
    70kg - 1x5
    100kg - 1x5
    130kg - 1x5

    Leg Extension     (unilateral)
    20kg per leg - 3x10
    ---
    Barbell Row
    30kg - 1x10
    40kg - 1x10
    50kg - 1x10
    60kg - 1x10
    70kg - 2x10

    Bench
    20kg - 1x6
    60kg - 1x5
    80kg - 1x3
    90kg - 1x1
    100kg - 6x4
    ---
    DB Lateral Raise
    2kg per arm - 2x10

    DB Curl to DB Overhead
    5kg per arm - 2x10 each exercise

    ---
    Took yesterday off as was totally wrecked from Singapore trip. Thus had to combined yesterdays Squat plan of 130kg x5 with todays Bench of 100kg 6x4. Got it all done. Fun times.



  • #4623
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,700 Mod ✭✭✭✭BossArky


    Saturday May 24th: Deadlift Day 6 of 6

    SLDL
    20kg - 1x10
    40kg - 1x10
    60kg - 1x10

    Deadlift
    70kg - 1x5
    120kg - 1x5
    150kg - 1x1
    172.5kg - 1x1
    ---
    Overhead Press
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10

    High Pulley Crossed Arm Pull Apart (for rear delts)
    3x10
    ---

    Final deadlift session of this cycle with a single on 172.5kg.



  • #4624
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,700 Mod ✭✭✭✭BossArky


    Monday May 26th: Squat Day 12 of 12

    Calves
    3x10

    45DBR
    3x10

    Ab Bench (decline)
    3x10

    Front Squat (zombie arms)
    20kg - 1x5

    Squat
    70kg - 1x5
    100kg - 1x3
    120kg - 1x1
    135kg - 1x5 ... workset. Ok.

    Single Leg Quarter Squats (off step edge)
    1x10 - bodyweight +10kg DB
    1x10 - bodyweight +16kg DB
    1x10 - bodyweight +20kg DB

    Leg Extension (unilateral)
    20kg per leg - 3x10
    ---

    Squat 135kg x5 to successfully finish this training cycle. Was tough enough, but not impossible. Got through it. Last rep was RPE ~9.5.


    Leg Extension gave some serious pump. Quad was about to fly off the bone with the burn.



  • #4625
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,700 Mod ✭✭✭✭BossArky


    Tuesday May 27th: Bench day 12 of 12

    High Pulley Crossed Arm Pull Apart (for rear delts)
    3x10
    ---
    Pull Ups
    bodyweight - 6x7 ... Sets 1-3 palms away. Sets 4-6 palms to face.

    Bench Press
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 1x1
    105kg - 6x3 … worksets. Good.
    ---
    DB Lateral Raise
    2kg per arm - 3x10

    DB Curl to DB Overhead Press
    5kg per arm - 3x10

    ---

    Got 4 shots in the shoulders (2 each) for upcoming Brazil trip: Yellow fever, typoid, hepatitis, etc. Doc told me "no heavy lifting" for 24 hours. However, had to Bench 105kg 6x3 to finish this cycle on time with enough deload recovery time ahead of competition on Saturday. Happy enough with how Bench went. Success.



Advertisement