Return of the King

BossArky · 02-04-2012 01:54PM

Saturday March 31st: Light Bench & Squat

Close Grip Bench Press (couple of inches out from the smooth)
65kg - 3x5 ... easy. All paused on chest

Lunging Hip Flexor Stretch
each side between top CGB bench sets
---
Squat (to adjustable box (half way between usual medium & low box i.e. just at parallel)
25kg - 1x6
45kg - 1x5
60kg - 1x3
75kg - 3x6
---
Glute Ham Raise
bodyweight - 3x5

Chin Ups (parallel grip)
bodyweight +10kg - 3x6

Military Press
50kg - 2x6
---

BossArky · 02-04-2012 01:55PM

Monday Apr 2nd: Heavy Bench & Squat

Bench
60kg – 1x5
70kg – 1x3
80kg – 1x2
87.5kg – 3x5 ... good
---
DB Bench
25kg per arm - 2x10

BB Curlz
20kg - 2x10
---
Squats (to adjustable box (half way between usual medium & low box i.e. just at parallel)
20kg - 1x6
50kg - 1x5
65kg - 1x3
80kg - 3x6 ... felt good
---
Military Press
50kg - 2x6 ... alrighty
---

Ok, back on track schedule wise. Took a while to claw back and day or two here and there from last months trip to SG. Now it's back to the usual Monday/Thursday alternating.

Squat was good and felt punchy.

Bench was good too.

BossArky · 09-04-2012 05:13AM

Thursday April 5th: Light Bench & Squat

Close Grip Bench Press (couple of inches out from the smooth)
65kg - 3x5 ... easy. All paused on chest

Lunging Hip Flexor Stretch
each side between top CGB bench sets
---
Squat (to adjustable box (half way between usual medium & low box i.e. just at parallel)
20kg - 1x6
50kg - 1x5
70kg - 1x3
85kg - 3x6
---
Glute Ham Raise
bodyweight - 3x5

Chin Ups (parallel grip)
bodyweight +10kg - 3x6

Military Press
50kg - 2x6
---

BossArky · 09-04-2012 05:23AM

Monday April 9th: Heavy Bench & Squat

Bench
60kg – 1x5
72.5kg – 1x3
82.5kg – 1x2
90kg – 3x5 ... of which I got 3, 5, 4, without spotter assistance. Weird

Lunging Hip Flexor Stretch
each side between warm up bench sets
---
Squats (to adjustable box (half way between usual medium & low box i.e. just at parallel)
20kg - 1x8 ... should have been 5
60kg - 1x5
72.5kg - 1x4 ... should have been 3
82.5kg - 1x2
90kg - 3x6 ... should have been 3x5. Had box at wrong setting for first set. 1 notch too high. Took it down for set 2 & 3
---
DB Bench
25kg per arm - 2x10

BB Curlz
20kg - 2x10
---

BabyArky was with me this morning in the gym. Kinda distracting, so I'm blaming her for my bench and squat mishaps. She was covered in chalk by the end of it as I had to pick her up and place her back on the play mat between sets as she was crawling all over the place. She has a strong attraction for the glute extension machine. Such a girl.

1st bench set was woeful. Think it may be due to too much military pressing recently. Gonna drop them from now until comp. Once shoulders are rested I'm hoping for a bench pb.

Squat felt fine weightwise. I miscounted reps numerous times due to BabyArky's chortling to herself. Was so distracted I forgot to change the box height down a notch until 2nd of my 3rd worksets.

Squat weight is now up to equalling bench weight. First time that's been the case for a while. Squat will keep going up by 5kg per session. Back seems to be handling it ok. Still haven't added belt. It'll probably go to sets of 3x5 for the next 4-ish sessions (95, 100, 105, 110) then deload when Bench gets to paused doubles 6 days out from comp.

BossArky · 12-04-2012 02:34PM

Thursday April 12th: Light Bench & Squat

Close Grip Bench Press (couple of inches out from the smooth)
20kg - 1x5
65kg - 3x5 ... feeling heavier than normal
---
Squat (to adjustable box (half way between usual medium & low box i.e. just at parallel)
20kg - 1x5
60kg - 1x5
75kg - 1x3
85kg - 1x2
95kg - 3x5
---
Glute Ham Raise
bodyweight - 2x8

Lat Pull Down ... as someone was squatting in the pull up squat rack. The cheek!
50kg - 2x8
---
Military Press
20kg - 2x8

One Arm DB Row
25kg - 2x8
---

Forgot my knee sleves which annoyed me in the car, but forgot about it when I started squatting. Form is starting to break down a bit with 95kg - 3x6 box squatting. I'll have to focus on not plonking down too hard and remain tight and reverse when there is a slight touch/pause for a second.

Assistance was very easy. Want to be well recovered for bench on Monday.

kevpants · 13-04-2012 03:44PM

Good to see the back holding up. Fair pay to you for having the patience to slowly move up like that.

BossArky · 18-04-2012 11:20AM

Monday April 16th: Heavy Bench & Squat

Bench
60kg – 1x5
70kg – 1x3
80kg – 1x1
87.5kg – 1x1
92.5kg – 3x5 ... of which I got 4, 3, 3 without spotter assistance. Was close to getting all 5 of the first set. Next two sets saw me dying arounnd half way through 4th reps
---
Squats (to adjustable box (half way between usual medium & low box i.e. just at parallel)
20kg - 1x5
60kg - 1x5
*belt*
80kg - 1x3
90kg - 1x1
100kg - 3x5 ... felt easy. Adding belt seems to have cut the weight in half
---
BB Curlz
20kg - 2x10

DB Bench
20kg per arm - 2x10

One Arm DB Row
20kg per arm - 2x10
---

Bench = hmmm. 3rd cycle in a row breaking down on 92.5kg 3x5s:

Sept 26th = 4, 4, 3
Jan 30th = 4, 4, 3
April 4, 3, 3 ... but almost getting 5 on first set so grinding it out probably cost me a rep on the 2nd set

Squat = good.

BossArky · 19-04-2012 01:10PM

Thursday April 19th: Light Bench & Squat

Close Grip Bench Press (couple of inches out from the smooth)
20kg - 1x5
65kg - 3x5 *all paused*
---
Glute Ham Raise
bodyweight - 2x8

Lat Pull Down
50kg - 2x8
---
Squat to adjustable box (half way between usual medium & low box i.e. just at parallel)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 1x2
105kg - 3x5 ... felt more than 5kg heavier than sessions 100kg, but legs fine afterwards so not that heavy at all
---

Quick one tonight.

BossArky · 23-04-2012 01:33PM

Monday April 23rd: Heavy Bench & Squat

Bench
60kg – 1x5
70kg – 1x3
80kg – 1x1
90kg – 1x1
95kg – 2x2 PAUSED ... pb - as definetly sure the bar weighted 20kg this cycle!
---
Squats (to adjustable box (half way between usual medium & low box i.e. just at parallel)
20kg - 1x5
60kg - 1x5
80kg - 1x3
*belt*
90kg - 1x1
102.5kg - 1x1
110kg - 2x2 ... fine
---
BB Curlz
20kg - 2x10

DB Bench
20kg per arm - 2x8
---
Face Pull
30lb - 2x10
---

Bench pb. Last cycle I did 95kg paused 2x2 but cannot be sure that I was using a bar which weighted 20kg as it felt suspiciously light. Tonight I checked and was definetly using the "bench & squat competition bar" (lol - the 1 bar in the gym which this gym can vouch actually weights 20kg).

Feels good to have hit a pb. Motivation++.

Back is feeling good.

Could have kept Squats going a bit more in 5kg increments for the next few weeks, but going to finish that cycle on 110kg doubles too, as it'll tie in nicely with bench finishing. It's also pleasing to be squatting that kind of weight again, given a couple of months ago I thought my squatting days were over.

Competition on Sunday where I'm considering a few strategies given my current 100kg comp pb. I wanna get 102.5kg:

strategy 1: 95, 102.5, ?
strategy 2: 97.5, 102.5, ?
strategy 3: 95, 100, 102.5

Probably strategy 1 or 2. 1 may be too big a jump between 95 and 102.5. 2 may be too heavy on first attempt and waste energy needlessly for the 102.5kg attempt. 3 is what I've tried in the past two competitions where I've failed both times at 102.5.

Will be easy to make weight. Bodyweight lurking around 82kg-83kg ish.

kevpants · 23-04-2012 03:36PM

Strategy 1 for me. But definitely not strategy 3. Back yourself and go for 102.5 on the 2nd attempt.

BossArky · 26-04-2012 01:27PM

Thursday April 26th: Light Bench & Squat

Close Grip Bench Press (couple of inches out from the smooth)
60kg - 3x5
---
Squat to low box with two foam layers on top
20kg - 1x5
60kg - 3x5
---

Just a deload tonight. Bodyweight slightly less than 82kg in the past day or two.

BossArky · 02-05-2012 11:18AM

Sunday April 29th: Western Australia Open - Belmont

Weighed in at 82.15kg, so had a bit to spare in the 83kg category. Had 250g of weetabix/milk a couple of hours beforehand too. Slightly light.

Did bench only. Previous pb was 100kg.

Bench Attempt #1: 95kg ... good, but felt heavy

Bench Attempt #2: 102.5kg ... fail. Thought I had it and was mentally celebrating... then it just stopped moving, held it for a few seconds trying to grind it up... but then it start coming down particularly on the right

Bench Attempt #3: 102.5kg ... fail. Barely got it off chest. I was spent from the 2nd attempt.

Dissappointed not to improve. Just wasn't my day. Didn't do any tricep work this cycle. Could have been a contributing factor.

kevpants · 02-05-2012 08:47PM

Ah crap!

Only thing for it is a ludicrously high volume online program calculator.

BossArky · 04-05-2012 12:03PM

Thursday May 3rd: Ed Coan Bench Week 1 Heavy Day & Beginning of Squat/Deadlift again

Bench
71kg - 2x10 ... flat
63kg - 2x10 ... close grip
59kg - 2x10 ... incline

One Arm DB Row
20kg per arm - 3x10
---
Squat
60kg - 3x5
---
Face Pulls
20lbs - 3x10
---
Deadlift
60kg - 3x5
---
Lateral Raise (Chest Supported 45 deg ....or chest supported reverse fly?)
5kg per arm - 3x10
---

Started 12 week Ed Coan bench program. My touch & go bench best is 105kg from a few months back, but I'm taking 100kg as the max on which to base the cycle. Apparently that will get me to 112kg at the end. Let's see.

The Ed Coan's bench cycle is a heavy day with 6 work sets (2 flat, 2 close grip, 2 incline) and a light day of 2x10 flat. Weight increases over 12 weeks as building towards a peak (obviously).

First time squatting & deadlifting for a while. Put together a program for those which will see them build up gradually over the course of the bench program. Both felt fine when doing them with 60kg 3x5.

The other exercises are to combat all the bench pressing. Enjoying Facepulls and the Lateral Raise/Reverse Fly. Don't usually do these.

BossArky · 04-05-2012 12:06PM

kevpants wrote: »

Ah crap!

Only thing for it is a ludicrously high volume online program calculator.

Just happy my back is in one piece to be honest. All this bench pressing malarky sucks compared to squat & deadlifting heavy. Looking forward to doing a 3 lift comp sometime in the 4 months or so.

BossArky · 07-05-2012 01:49PM

Monday May 7th: Ed Coan Bench Week 1 Light Day, Checking Squat ... & Light Deadlift

Bench ... after warming shoulders up with Indian clubs
20kg - 1x10
60kg - 2x10
---
Tricep Pushdown
35 lbs - 1x10
40 lbs - 1x10
45 lbs - 1x10
---
Dips
2x12
---
Squat
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
90kg - 1x5
100kg - 3x5 ... oh yeah :pac:
---
Deadlift
60kg - 1x5
65kg - 3x5
---
Glute Ham Raise
3x10

Lat Pull Down (V-handle)
50kg - 3x10
---

That was good because of two reasons:

1) I can feel my triceps getting their arses kicked on the pushdowns and dips.

2) I got through 100kg 3x5 on normal squats. First time in ages I've squatted that. My back felt fine. Balance was off a bit and groove wasn't great but that'll come. Now to build up a bit of strength again. Was gonna just do 65kg or 70kg 3x5, but the urge came over me to figure out where the hell my squat is after so many months in the wilderness pussyfooting about. Gotta say I'm happy to still be able to pull that out of nowhere with little proper squat training in about 6 months.

BossArky · 13-05-2012 11:24AM

Thursday May 10th: Ed Coan Bench Week 1 Heavy Day

Bench
71kg - 2x10 ... flat
62.5kg - 2x10 ... close grip
60kg - 2x10 ... incline

One Arm DB Row
20kg per arm - 3x10
---
Squat
60kg - 1x5
70kg - 3x5
---
Face Pulls
25lbs - 3x10
---
Deadlift (Half Sumo)
60kg - 3x5
---

Week 2 is the same as week 1 for Ed Coan Bench.

Tried half sumo Deadlift. Back in much more upright position which may be the way forward.

BossArky · 18-05-2012 12:12PM

Monday May 14th: Ed Coan Bench Week 1 Light Day

Bench
20kg - 1x10
62.5kg - 2x10
---
Tricep Pushdown
40 lbs - 1x10
45 lbs - 1x10
50 lbs - 1x10
---
Dips
2x12
---
Squat
broom handle - 2 or 3 x5 holding bottom position to stretch
60kg - 1x5
75kg - 1x5
---
Deadlift (half sumo)
60kg - 1x5
65kg - 3x5
---
Glute Ham Raise
3x10

Lat Pull Down (V-handle)
50kg - 3x10
---

BossArky · 18-05-2012 12:15PM

Thursday May 17th: Ed Coan Bench Week 1 Heavy Day

Bench
75kg - 2x8 ... flat
66kg - 2x8 ... close grip
62kg - 2x8 ... incline

One Arm DB Row
25kg per arm - 3x8
---
Squat
20kg - 1x5
60kg - 1x5
80kg - 3x5
---
Face Pulls
30lbs - 3x10
---
Deadlift (Half Sumo)
60kg - 1x5
70kg - 3x5
---

BossArky · 30-05-2012 11:10AM

Tuesday May 22nd: Hotel Gym Singapore

Bench
60kg - 2x10
---
Lat Pulldown
3x10

Tricep Pushdown
3x10
---
Ham Curl
2x10

Leg Ext
2x10
---
DB Shoulder Press
2x10

DB Curl
2x10
---

Something like that.

BossArky · 30-05-2012 11:16AM

Monday May 28th: Ed Coan Bench Week 4 Heavy Day

Bench
78.5kg - 2x8 ... flat
67.5kg - 2x8 ... close grip
63.5kg - 2x8 ... incline

One Arm DB Row
30kg per arm - 3x10
---
Squat
20kg - 1x5
60kg - 1x5
75kg - 1x5
85kg - 3x5
---
Face Pulls
30lbs - 1x10
35lbs - 2x10
---
Deadlift (Half Sumo)
60kg - 1x5
75kg - 3x5
---

Was squatting close stance 'cos right knee was aching without knee sleeves. Too close, tweaked lower back. Sore the past two days since the above. Booked chiro tomorrow morning to see if that will help.

BossArky · 04-06-2012 10:12AM

Sunday June 3rd: Ed Coan Bench Week 4 Light Day

Bench
20kg - 1x10
63.5kg - 2x10
---
Dips
2x12
---
Tricep Pushdown
40 lbs - 1x10
50 lbs - 1x10
60 lbs - 1x10 ... easy. Should start first set at 60lbs next time
---
Squat
broom handle - 2 or 3 x 5-10 holding bottom position to stretch
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
90kg - 3x5 ... of which I fell over on last set and racked after 3 reps, tweaking lower back in the process. Damn. First two sets were fine.
---

Abandoned Sumo Deads and GHR.

Went to a chiro a few days before the above session. She sent me for X-rays. She made reference to a possible misaligned vertebrae in my lumbar spine. Also she pointed out that my right leg is much weaker than left side, possibley due to loss of motor function due to trapped nerves. That was quite a relevation when I previously thought my right side was stronger. Lying on back and raising legs one at a time against force showed right side is much weaker. Same when lying on tummy and raising legs one at a time backwards.

Need to get this sorted out. It's been 9 months....

BossArky · 04-06-2012 10:20AM

BossArky wrote: »

Squat
90kg - 3x5 ... of which I fell over on last set and racked after 3 reps, tweaking lower back in the process. Damn. First two sets were fine.

First set of 90kg - 3x5:

https://www.youtube.com/watch?v=MLYSzJl1vfc

Second set of 90kg - 3x5:

https://www.youtube.com/watch?v=7m0-wgBur04

BossArky · 06-06-2012 11:32AM

Wednesday June 6th:

Swimming 8 lengths alternating bc & fc.

Went back to chiro today. She had my X-rays back. Nothing outstanding to report damage wise, which is good. Spine has a bit of a curve in it when looking at me from behind. She snapped and crackled me a bit which made a big difference to the strength in my right leg and left arm. Freaky that cracking like that can affect motor skills so much.

BossArky · 21-06-2012 05:53AM

Thursday June 7th: Heavy Bench Ed Coan Week 5?

<Placeholder>

BossArky · 21-06-2012 05:56AM

Thursday June 14th: Light Bench Ed Coan Week 5? in hotel gym, Kuala Lumpur

DBs just went up to 10kg so did something like the following:

Standing DB Shoulder Press - 2x20
Standing DB Curl - 2x20
Chest Press - 3x10
Lat Pulldown - 3x10
Tri Pushdown - 3 or 4 x10
Leg Ext (1 leg at a time) - 3x10
Leg Curl (1 leg at a time) - 3x10

BossArky · 21-06-2012 06:04AM

Monday June 18th: Ed Coan Bench Week 6 Heavy Day

Bench
85kg - 2x5 ... flat
75kg - 2x5 ... close grip
70kg - 2x5 ... incline
---
BB Curl
20kg - 3 or 4x10
---
One Arm DB Row
30kg per arm - 3x10
---
Squat
broom - 2x8
20kg - 1x5
60kg - 1x5
70kg - 1x5
80kg - 1x5
60kg - 2x10
---
Face Pulls
lightest setting - 3x10
---
Pull Ups
1x8

Plank
~short while
---

New gym. New start. Was good. Close to home, so don't have to commute for 50 mins round trip.

BossArky · 26-06-2012 02:27AM

Thursday June 21st: Light Bench Ed Coan Week 6

Bench
20kg - 1x10
65kg - 2x10

Plank
2x~30-45 secs
---
Tricep Pushdown
setting 10 - 1x10
setting 12 - 1x10
setting 14 - 1x10 ... heavy
---
Dips
2x12
---
Squat
broom handle - 2 or 3x5
20kg - 1x5
60kg - 1x5
72.5kg - 1x5
82.5kg - 1x5
62.5kg - 2x10
---
Pull Up (parallel grip)
3x8
---
Leg Ext (1 leg at a time)
25kg - 1x10
30kg - 1x10
35kg - 1x10
---
Leg Curl (both legs together)
45kg - 1x10
50kg - 1x10
55kg - 1x10 ... 1 setting from the max stack
---

Good.

BossArky · 26-06-2012 02:42AM

Monday June 25th: Ed Coan Bench Week 7 Heavy Day

---
Face Pulls
2nd lightest setting - 3x10 ... warm up
---
Bench
90kg - 2x5 ... flat
80kg - 2x5 ... close grip
72.5kg - 2x5 ... incline
---
One Arm DB Row
32.5kg per arm - 3x10
---
Squat
broom - 2x5
20kg - 1x5
60kg - 1x5
75kg - 1x5
85kg - 1x5 ... video to follow
65kg - 2x10 ... video of second set to follow
---
BB Curl
40kg - 2x8 ... last rep was a max out slow grinder
30kg - 1x8 ... drop set

Plank
2x ~30-45 secs
---

Happy enough with my squat form. Have moved stance wider. Video shows I'm getting depth well enough. Bar is falling pretty low on back, maybe too low. I'll post video in the coming days.

Talked to a couple of fellows. Enjoying new gym.

There is a comp on July 7th. Want to do IPF ref course that weekend too, so not sure if I'll enter comp. If I do it will be bench only, but not best time as cycle hasn't built towards peak yet.

BossArky · 29-06-2012 02:16AM

Videos from above:

https://www.youtube.com/watch?v=3tJFQwHLyyA

https://www.youtube.com/watch?v=M2nzFNWW6BE

Return of the King

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