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Return of the King

1…150151152153154156»

Comments

  • #4652
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Friday July 25th: Bench day 8 of 12
    Face Pulls to Rev Fly (cable)
    setting 1 - 3x10 each exercise back to back in a superset
    Pull Up
    bodyweight - 6x5 ... sets 1-3 palms away, sets 4-6 palms to face
    Bench Press
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 6x3 … got it done
    Lat Raise
    3kg per arm - 3x10
    DB Curl to Overhead Press
    9kg - 3x10
    Got Bench done. Still rebuilding it post recent S.America holiday. Feeling a bit weaker than a couple of months ago. Need more carbs.


  • #4653
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Saturday July 28th: Deadlift Day 4 of 6
    SLDL
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10
    Deadlift
    70kg - 1x5
    120kg - 1x5
    150kg - 1x5
    Overhead Press
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10
    Rear Delts (cable)
    3x10 ... gradually reducing the height of pulleys per set, as weight gradually increased. Feels better when pulley is just above shoulder height, vs way above.
    150kg x5 Deadlift was ok-ish.
    Rear delts with cable was good with new setup. See above.


  • #4654
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Monday July 28th: Squat Day 9 of 12
    Calves
    bodyweight - 3x5
    GHR
    bodyweight - 3x5
    Abs Chair - leg lift
    knees straight - 1x5
    Front Squat
    20kg - 1x5
    Squat
    70kg - 1x5
    100kg - 1x5
    120kg - 1x5
    Leg Ext (unilateral)
    3x10 - 10kg per leg ... i.e. lighter than usual.
    Main event was Squat 120kg x5. Various light low volume assistance to keep the blood flowing but not kill myself.


  • #4655
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Tuesday July 29th: Bench day 9 of 12
    Facepull (cables)
    setting 1 - 3x10
    Barbell Row
    60kg 6x8
    Bench Press
    20kg - 1x5
    60kg - 1x5
    75kg - 6x6
    Lat Raise
    1kg, 2kg, 3kg - 1x10 each
    DB Curl to DB Overhead Press
    4kg, 5kg, 6kg - 1x10 each
    ---

    Bench in the late evening.


  • #4656
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Thursday July 31st: Squat Day 10 of 12

    Calves
    bodyweight - 3x10

    GHR
    bodyweight - 3x5

    Ab Chair Leg Raise
    3x5

    Front Squat
    20kg - 1x5

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

    Squats a bit slow but got it done. 130kg 1x5.



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  • #4657
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Friday July 25th: Bench day 10 of 12
    High Row (cable, wide)
    setting 1 - 3x10
    Pull Up
    bodyweight - 6x5 ... sets 1-3 palms away, sets 4-6 palms to face
    Bench Press
    20kg - 1x5
    60kg - 1x5
    80kg - 6x5
    Lat Raise
    1, 2, 3kg per arm - 1x10 each
    DB Curl (incline seated)
    DB Overhead Press (incline seated)
    10, 12, 14kg - 1x10 per arm
    Neck (lying on bench)
    face up curl - 2x10
    face up twist - 2x10
    face down curl - 2x10
    face down twist - 2x10
    ---
    Got it done. Elbows a bit sore from low bar Squats yesterday.
    Post edited by BossArky on


  • #4658
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Saturday August 2nd: Deadlift Day 5 of 6

    SLDL
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10

    Deadlift
    70kg - 1x5
    120kg - 1x5
    140kg - 1x1
    155kg - 1x5 ... not too far away from PR territory for 5 reps. Need to fact check that.
    ---
    Overhead Press
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10
    ---
    Rear Delts (cable)
    3x10 ... went a bit heavier than usual. Felt good.
    ---

    155kg x5 Deadlift was good. Suprised considering I didn't feel super strong going into today. That is up around PR territory for a set of 5. Need to check my historical facts on that.

    Widened Deadlift grip outwards approx 2 finger widths from knurl. This put me into a better starting position. Felt good.



  • #4659
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    https://www.boards.ie/discussion/comment/123679131#Comment_123679131

    Your weaker bench is as good as mine was when I was training for PL. Think we had the same total PR but if we were in a meet, you'd have been well ahead coming to deadlift



  • #4660
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    So I checked out my Deadlift fact log and found I did 180kg x5 on May 16th 2020. I was shocked to find I've done sets of 5 on that weight and forgot it. Lol.

    So, my 155kg x5 above still has another 25kg to go before matching my sets of 5. However, I've 5 years smarter (2020 vs. 2025) so I'm sure I'll get back up there with a bit of time.

    Post edited by BossArky on


  • #4661
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    https://www.boards.ie/discussion/comment/123694251#Comment_123694251

    Yeah I really need to get my Deadlift up to stay competitive when the bar hits the floor in a meet!



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  • #4662
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Monday August 4th: Squat Day 11 of 12

    Calves
    bodyweight - 3x5

    GHR
    bodyweight - 3x5

    Abs Chair - leg lift
    knees straight - 1x5

    Front Squat
    20kg - 1x5

    Squat
    70kg - 1x5
    110kg - 1x5
    135kg - 1x5

    Leg Ext (unilateral)
    3x10 - 10kg per leg ... i.e. nice and light. Just for blood flow.
    ---

    Squat 135kg x5 looked easy in hindsight on camera. Felt tough at the time.

    Blasted through that whole workout in max 30 mins.

    135kg x5 is what I peaked my last Squat cycle on before Squatting 160kg in comp late May. Got one more squat day to go in a few days to finish this cycle with 140kg. Excited to keep pushing on!



  • #4663
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,802 ✭✭✭✭Alf Veedersane


    https://www.boards.ie/discussion/comment/123696131#Comment_123696131

    Almost like you've just got a new 5RM 😂

    Post edited by Alf Veedersane on


  • #4664
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Tuesday Aug 5th: Bench day 11 of 12
    High Row (cable, wide)
    setting 1 - 3x10
    Barbell Row
    60kg - 6x8 ... with 10 on last set as a distracted miscount
    Bench Press
    20kg - 1x5
    60kg - 1x5
    90kg - 6x4
    Lat Raise
    1, 2, 3kg per arm - 1x10 each
    DB Curl (incline seated)
    10, 12, 14kg - 1x10 per arm
    DB Overhead Press (incline seated)
    10, 12, 14kg - 1x10 per arm
    Neck (lying on bench)
    face up curl - 2x10
    face up twist - 2x10
    face down curl - 2x10
    face down twist - 2x10
    ---

    Good Bench session. 90kg 6x4 supserset with Barbell Row 60kg 6x8.


  • #4665
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Thursday August 7th: Squat Day 12 of 12

    Calves
    bodyweight - 3x5

    GHR
    bodyweight - 3x5

    Abs Chair - leg lift
    knees straight - 1x5

    Front Squat
    20kg - 1x5

    Squat
    70kg - 1x5
    110kg - 1x5
    140kg - 1x5

    Leg Ext (unilateral)
    3x10 - 10kg per leg ... i.e. nice and light. Just for blood flow.
    ---

    Squat 140kg x5. This is 5kg heavier than the cycle 2.5 months ago which peaked at 135kg x5 and saw me Squat 160kg in competition late May. So, yeah, I'm happy.



  • #4666
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Friday August 8th: Bench day 12 of 12

    Mid Row (cable, wide)
    setting 1 - 3x5 each on face pull & rev fly to warm up

    Pull Up
    bodyweight - 6x5 ... sets 1-6 palms away

    Bench Press
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    100kg - 6x3 … done in 29 mins. Close to limit tbh.

    Lat Raise
    1, 2, 3kg per arm - 1x10 each

    DB Curl (incline seated)
    10kg per arm - 1x10
    12kg per arm - 1x10
    14kg per arm - 1x10

    DB Overhead Press     (incline seated)
    18kg per arm - 1x10
    20kg per arm - 1x10
    22kg per arm - 1x10

    Neck (lying on bench)
    face up curl - 2x10
    face up twist - 2x10
    face down curl - 2x10
    face down twist - 2x10
    ---

    Bench Press 100kg 6x3 to finish this bench cycle successfully. Felt quite heavy to be honest. Have been pushing Squat and Deadlift hard this cycle which is taking a bit out of Bench. Always good to end with 2 blue wheels aside though.



  • #4667
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Saturday August 9th: Deadlift Day 6 of 6

    SLDL
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10

    Deadlift
    70kg - 1x5
    120kg - 1x5
    140kg - 1x1
    160kg - 1x5 ... felt strong. Nice.

    Overhead Press
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10

    Rear Delts (cable)
    4x10 ... went heavier that last week. Ramped up first three sets. Backed off last set. Probably too heavy.
    ---

    160kg x5 Deadlift was the main event. Got it. Happy. Felt handy enough considering it was the peak of the cycle.



  • #4668
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Friday August 15th: Deload

    One Arm Row (light band)
    3x20 per arm

    One Arm Overhead Press (light band)
    3x20 per arm

    Squat (bodyweight)
    3x20

    Push Up (against light band)
    3x20
    ---

    Haven't trained for 6 days since finishing last cycle. Taking a break before building up again. Nice. Did some light band and bodyweight stuff. Those bodyweight Squats (3x20) lit up quads.



  • #4669
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Monday August 18th: Squat - mess about day 1 of 4

    Calves
    3x10

    GHR
    3x10

    Ab Chair Leg Raise
    3x10
    ---
    SSB (assuming gym bar = 20kg)
    20kg - 1x5
    30kg - 1x5
    40kg - 1x5
    50kg - 1x5
    60kg - 1x5
    70kg - 1x5
    80kg - 1x5
    90kg - 1x5
    100kg - 1x1 ... top single.
    ---
    Leg Ext (unilateral)
    3x10
    ---

    Next comp is mid Oct. So, I have a couple of weeks to mess about with variations of the Big 3 before starting a 6 week cycle heading towards mid Oct. Today was the first of two of those weeks. Was fun to try SSB for the first time in a while. Worked up in sets of 5 from 20kg to 90kg, jumping 10kg at a time. Then, a final single on 100kg where it seemed like everything was straining to pop ... so capped it at one rep. Good fun.



  • #4670
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Tuesday August 19th: Bench Day 1 of 4 - Messing about deload time

    Unilateral Cable stack (warm up)
    Face Pull - setting 1 - 3x5
    Rev Fly - setting 1 - 3x5
    ---
    TRX Row
    3x10
    ---
    TRX Press
    1x10 ... felt weird on elbow so stopped after 1 set
    ---
    Lat Pull Down (machine, unilateral)
    10kg per arm - 1x10
    20kg per arm - 1x10
    30kg per arm - 1x10
    ---
    Assisted Pull Up (machine)
    7kg or 10kg assistance (?) - 3x10 varying grip ... this feels terrible on shoulders so stopped
    ---
    Lat Pull Down
    50kg - 2x10
    40kg - 1x10 ... lats totally fried by this stage
    ---
    Decline Bench (bar = 15kg)
    15kg - 1x10
    25kg - 1x10
    35kg - 1x10 ... this feels nice and isolates pecs as feet not involved
    ---
    Incline Bench     (bar = 15kg)
    15kg - 1x10
    25kg - 1x10
    35kg - 1x10
    ---
    DB Overhead Press (standing)
    14kg per arm - 1x10
    16kg per arm - 1x10
    18kg per arm - 1x10
    ---
    DB Bench (feet up)
    22kg per arm - 1x10
    24kg per arm - 1x10
    26kg per arm - 1x10 ... nice to target chest with feet up, so its all upper body
    ---
    DB Incline Curl (seated)
    4kg per arm - 1x10
    7kg per arm - 1x10
    10kg per arm - 1x10 ... curls to finish off with a slight light pump
    ---

    Totally destroyed by lats and biceps by overdoing the back work before getting to the various pressing stuff at the end. Nice to mess around and do non traditional Big 3. Was surprised how bad the assisted pull up machine feels on shoulders.



  • #4671
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Thursday August 21st: Squat - mess about day 2 of 4

    Calves
    3x10

    GHR
    3x10

    Ab Chair Leg Raise
    3x10
    ---
    SSB (assuming gym bar = 20kg)
    20kg - 1x6
    30kg - 1x6
    40kg - 1x6
    50kg - 1x6
    60kg - 1x6
    70kg - 1x6
    80kg - 1x6
    90kg - 1x6
    100kg - 1x1 ... top single.
    ---
    Leg Ext (unilateral)
    3x10
    ---

    Exact same workout as Monday... except I did 6 reps, instead of 5, on each set of SSB from 20kg to 90kg.



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  • #4672
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Friday August 22nd: Bench Day 2 of 4 - Messing about deload time

    Unilateral Cable stack (warm up)
    Face Pull - setting 0 - 3x10
    Rev Fly - setting 0 - 3x10
    ---
    V Handle Row (machine, cable, seated)
    2.5kg - 1x10
    5kg - 1x10
    10kg - 1x10
    15kg - 1x10
    20kg - 1x10
    25kg - 1x10
    30kg - 1x10
    35kg - 1x10
    40kg - 1x10
    ---
    One Arm DB Row
    20kg per arm - 1x10
    22kg per arm - 1x10
    24kg per arm - 1x10 ... lats on fire after V Handle Row, then these One Arm DB Rows
    ---
    Decline Bench
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10 ... didn't feel as good on chest as last time. Felt it a bit in right shoulder. Maybe normal bench grip (ring finger on ring) is a bit too wide for decline
    ---
    Incline Bench
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10
    ---
    DB Overhead Press (standing)
    16kg per arm - 1x10
    18kg per arm - 1x10
    20kg per arm - 1x10 ... tough enough on last rep to lock it out
    ---
    DB Bench (feet up)
    24kg per arm - 1x10
    26kg per arm - 1x10
    28kg per arm - 1x10 ... alright
    ---
    DB Incline Curl (seated)
    6kg per arm - 1x10
    10kg per arm - 1x10
    12kg per arm - 1x10 ... mild pump
    ---
    Neck (lying on flat bench)
    Curl - face up - 2x10
    Twist - face up - 2x10
    Curl - face down - 2x10
    Twist - face down - 2x10
    ---

    Similar workout to a few days ago. Increased weight on DB work. Did some different back stuff for variety. Aim is to bodybuild and eat for these 2 weeks before proper powerlifting cycle begins again.



  • #4673
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Saturday August 23rd: Deadlift day 1 of 2 messing about deload

    Trap Bar Deadlift
    30kg - 1x10
    40kg - 1x10
    50kg - 1x10
    60kg - 1x10
    70kg - 1x10
    80kg - 1x10
    90kg - 1x10
    100kg - 1x10 … fine

    Single Arm Rear Delts Cable
    3x10
    ---
    Seated Barbell Overhead Press
    20kg - 1x10
    30kg - 1x10
    40kg - 1x10
    ---

    Nice Saturday afternoon session. Messed about with Trap Bar Deadlift for a change. Felt interestingly different.



  • #4674
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Monday August 25th: Squat - mess about day 3 of 4

    Calves
    3x10

    GHR
    3x10

    Ab Chair Leg Raise
    3x10
    ---
    SSB (assuming gym bar = 20kg)
    20kg - 1x7
    30kg - 1x7
    40kg - 1x7
    50kg - 1x7
    60kg - 1x7
    70kg - 1x7
    80kg - 1x7
    90kg - 1x7
    100kg - 1x1 ... top single.
    ---
    Leg Ext (unilateral)
    3x10
    ---

    Increased the SSB reps to 7 per set (from 20kg to 90kg in jumps of 10kg). Finished off with top 100kg single again. The reps felt good/tough on the upper back, core and quads as weight increased.



  • #4675
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,747 Mod ✭✭✭✭BossArky


    Tuesday August 26th: Bench Day 3 of 4 - Messing about deload time

    Unilateral Cable stack (warm up)
    Face Pull - setting 1 - 3x5
    Rev Fly - setting 1 - 3x5

    Wide Lat Pull Down (machine, unilateral)
    15kg per arm - 1x10
    20kg per arm - 1x10
    25kg per arm - 1x10

    Narrow Lat Pull Down (machine, unilateral)
    20kg per arm - 1x10
    30kg per arm - 1x10
    35kg per arm - 1x10

    Row (machine, unilateral)
    20kg per arm - 1x10

    Decline Bench
    30kg - 1x10
    40kg - 1x10
    50kg - 1x10

    DB Lateral Raise
    3kg per arm - 1x10
    4kg per arm - 1x10
    5kg per arm - 1x10

    Incline Bench (bar = 15kg)
    30kg - 1x10
    40kg - 1x10
    50kg - 1x10

    DB Overhead Press     (standing)
    18kg per arm - 1x10
    20kg per arm - 1x7, then 18kg per arm 1x3 ... left shoulder/rotatar cuff felt weird towards end here
    12kg per arm - 1x1 ... cut the set as left shoulder/rotator cuff felt weird. Turned out it was just a monster pump that passed

    DB Incline Curl (seated)
    6kg per arm - 1x10
    10kg per arm - 1x10
    12kg per arm - 1x10

    Neck (lying on bench)
    Face up - curl - 2x10
    Face up - twist - 2x10
    Face down - curl - 2x10
    Face down - twist - 2x10

    DB Bench (feet up)
    26kg per arm - 1x10
    28kg per arm - 1x10
    30kg per arm - 1x10 ... fine

    Some more body building on day 3 of 4 of this mess about deload fortnight. Left shoulder/rotator cuff started to feel weird on the DB overhead press. It passed once I took off elbow sleeves. Not sure if it was blood getting trapped in the shoulder area with tight elbow sleeves and muscles being pumped to the max.



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