Return of the King

BossArky · 02-04-2015 12:00AM

Tuesday March 31st: Bench in the evening...

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
87.5kg - 10x3 ... easy. Done in 18 mins, supersets with T-Bar row.

T-Bar Row (close parallel grip)
frame+20kg - 10x8
---

Entire workout took 18 mins. Lol. Kept the time between bench sets to 2 mins max and fit the rows in between those two mins.

Left home at 7:40pm and was back on the sofa after shower at 8:40pm. Efficient, eh?

Did everything more or less back to back. Pretty happy that I could keep up that speed & work capacity. Just superset the lot: 10 sets on both exercises.

BossArky · 03-04-2015 09:45AM

Wednesday April 1st:

Swimming ... 12-14 lengths of a 20m pool and general active recovery

BossArky · 03-04-2015 09:48AM

Thursday April 2nd: Squat & Deadlift

Squat
20kg - 1x5
60kg - 1x5
85kg - 1x3
**add wrist wraps & belt**
102.5kg - 4x9 ... fine
---
Deadlift ... alternating sumo & conventional each set
60kg - 2x5
90kg - 2x5
110kg - 6x3 ... video'd all sets from 3-6. Even = conventional. Odd = sumo.
---

One of those nothing sessions that you have to get through to get to the next one. Everything felt ok.

Deadlifts still beltless and double overhand.

BossArky · 03-04-2015 09:53AM

BossArky wrote: »

Thursday April 2nd: Squat & Deadlift

Deadlift ... alternating sumo & conventional each set
110kg - 6x3 ... video'd all sets from 3-6. Even = conventional. Odd = sumo.
---

Deadlifts still beltless and double overhand.

https://www.youtube.com/watch?v=vX31M_3b1OQ

BossArky · 04-04-2015 07:44AM

Friday April 3rd:

Swimming ... a few lengths active recovery

BossArky · 04-04-2015 07:47AM

Saturday April 4th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
77.5kg - 6x6 ... lightweight. Done in ~19 mins, supersets with T-Bar row.

T-Bar Row (close parallel grip)
frame+20kg - 6x8 ... concentrating on deep elbows
---
Incline Shoulder Press (DB, seated, 45 degree)
25kg per arm - 3x8

Barbell Curl
20kg - 1x3
32.5kg - 3x8
---
Inverted Row
3x10
---

Another stepping stone session.

BossArky · 04-04-2015 07:48AM

Saturday April 4th:

Swimming ... a few lengths active recovery

BossArky · 07-04-2015 06:43AM

Monday April 6th:

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
100kg - 1x2
**add wrist wraps & belt**
112.5kg - 5x7
---
Deadlift ... alternating sumo & conventional each set
60kg - 2x5
80kg - 2x3
100kg - 2x3
115kg - 6x3 ... video'd all sets but got them jumbled on camera when editing and accidently deleted one
---

Squats were more high bar than normal to give myself a break/variety.

Sumo looked much better than conventional.

BossArky · 10-04-2015 05:35AM

Tuesday April 7th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
82.5kg - 7x5 ... fine

T-Bar Row (close parallel grip)
frame+30kg - 7x8
---
Incline Shoulder Press (DB, seated, 45 degree)
25kg per arm - 3x10

Barbell Curl
20kg - 3x10
---

Should have done another warm up before bench work weight. Too cold and abrupt. Pecs slightly strained after. 7 sets done in 22 minutes, including the row supersets below. Crazy speed.

BossArky · 10-04-2015 05:40AM

Thursday April 9th:

Squat
60kg - 1x5
80kg - 1x3
100kg - 1x2
**add wrist wraps & belt**
120kg - 7x5 ... took 59 mins for 7 sets. Slower than normal. Felt terrible too
---
Deadlift ... alternating sumo & conventional each set
60kg - 2x5
85kg - 2x3
105kg - 2x3
120kg - 9x3 ... video'd from sets 5 onwards
---

Squats felt terrible.

Deadlift form is shocking. Planned to do 6x3 alternating between sumo and converntional. Kept getting additional pointers in the latter sets so I added an extra 3 for the sake of practise trying to:
1) keep chin tuckeed
2) look up
3) lengthen arms and keep shoulders down
4) keep right shoulder down... very noticeable on video of last set that my right shoulder is way higher than left. Weird.

To top it all off I did them all beltless and double overhand which is probably some sort of PR on the conventional sets... but then dropped the last set on the third rep as grip gave out. What a wuss.

BossArky · 13-04-2015 11:05AM

BossArky wrote: »

Thursday April 9th:

Deadlift ... alternating sumo & conventional each set
120kg - 9x3 ... video'd from sets 5 onwards
---

Deadlift form is shocking. Planned to do 6x3 alternating between sumo and converntional. Kept getting additional pointers in the latter sets so I added an extra 3 for the sake of practise trying to:
1) keep chin tucked
2) look up
3) lengthen arms and keep shoulders down
4) keep right shoulder down... very noticeable on video of last set that my right shoulder is way higher than left. Weird.

To top it all off I did them all beltless and double overhand which is probably some sort of PR on the conventional sets... but then dropped the last set on the third rep as grip gave out. What a wuss.

https://www.youtube.com/watch?v=ptyF-ryF6MM

BossArky · 13-04-2015 11:10AM

Saturday April 11th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
87.5kg - 8x4 ... fine

T-Bar Row (close parallel grip)
frame+30kg - 8x8
---

The whole workout done in 31 mins. Was in the midst of spotting at nationals. Ducked off from morning session to do bench, then came back in the afternoon to witness some crazy lifts.

Notable lifts included:

415kg Squat world record in SHW category
200.5kg Bench world record in 83kg category
280.5kg Squat world record in 83kg category
316kg Deadlift world record in 83kg category

Looking back on the above I was thinking how crazy it is to be spotting someone doing a 415kg Squat. If that came down there was no way the spotters were gonna catch it. One guy earlier in the day in the 83kgs had accidently put talc on his upper back instead of chalk. He Squat 245kg fine, but just before racking it the bar slipped off his back, but luckily no-one got injured.

BossArky · 13-04-2015 11:16AM

Monday April 13th: Squats & Deadliftss @6am

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
110kg - 1x2
**add wrist wraps & belt**
125kg - 10x3 ... took 59 mins for 7 sets. Slower than normal. Felt terrible too
---
Deadlift ... alternating sumo & conventional each set
60kg - 2x5
90kg - 2x3
110kg - 2x3
125kg - 6x3 ... alrighty
---

Squats didn't feel too good & took about 65 mins for the 10 sets. Didn't feel like I got warmed up at all. Feeling a bit tender in the lower back on the left side. May have strained something. Really need to do some extra warm ups and mobility on top of usual stuff now that the mornings are freezing cold.

Deadlifts still beltless and double-overhand. Just about managing to hang onto bar so grip is getting a workout.

BossArky · 15-04-2015 04:50AM

Tuesday April 14th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 10x3 ... easy & fast
**add slingshot**
100kg - 1x3
107.5kg - 1x3
112.5kg - 1x2 ... had planned a triple but just went for double as wasn't feeling as on fire as normal

T-Bar Row (close parallel grip)
frame+30kg - 10x8
---

Bench felt pretty good.

BossArky · 17-04-2015 10:17AM

Thursday April 16th: Squats & Deadlifts

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
**add wrist wraps & belt**
100kg - 1x3
107.5kg - 4x9 ... video'd sets 2, 3 & 4. 4 sets took 43 mins.
---
Deadlift ... alternating sumo & conventional each set
60kg - 2x5
90kg - 2x3
110kg - 2x3
130kg - 6x2 ... alrighty. Took some videos. Still all beltless & double overhand.
---

Pretty happy after that ^^. Back was tweaked on Squats Monday morning and I was worried during the week that I had reinjured it. Had recovered enough to Squat/Dead as per the above, and feeling fine now afterwards.

Squat depth was pretty good as you'll see on the video. Note to self: do more band around knees warm up Squats to get glutes going & mobility up. Worked well on the above session.

Deadlifts are still a work in progress. Weight feels fine. Still beltless and double overhand. Lost grip a couple of times, but not bothered. 130kg is both beltless and doubleoverhand PR on conventional I'm guessing.

Today is was the first training session of 4 in week 5 of 12.

BossArky · 17-04-2015 10:44AM

BossArky wrote: »

Squat
107.5kg - 4x9 ... video'd sets 2, 3 & 4. 4 sets took 43 mins.

Video'd second set from behind for a change. Butt cam.

https://www.youtube.com/watch?v=YhA6JcO9Qj8

BossArky wrote: »

Deadlift ... alternating sumo & conventional each set
130kg - 6x2 ... alrighty. Took some videos. Still all beltless & double overhand.

https://www.youtube.com/watch?v=cBQBILxpIn8

BossArky · 21-04-2015 03:20AM

Saturday April 18th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
82.5kg - 6x6 ... fine

T-Bar Row (close parallel grip)
frame+30kg - 6x8
---
Incline Shoulder Press (DB, seated, 45 degree)
25kg per arm - 3x10

Barbell Curl
30kg - 3x10
---

That was a quick one. 26 mins for the worksets and supersetted rows.

BossArky · 21-04-2015 03:25AM

Monday April 20th: Squats & Deadliftss @6am

Squat
20kg - 1x5
60kg - 1x5
80kg - 1x3
**add wrist wraps**
100kg - 1x2
**add belt**
117.5kg - 5x7 ... alrighty after first set
---
Deadlift ... alternating sumo & conventional each set
60kg - 2x5
90kg - 2x3
120kg - 2x3
135kg - 6x2 ... alrighty once my grip woke up. Dropped 2nd rep of first set, but then was ok. Video'd all of these
---

Squats were fine once I woke up (after the second set). Worksets took 39 mins.

Still undecided on sumo vs. conventional deads.

BossArky · 21-04-2015 03:30AM

BossArky wrote: »

Monday April 20th: Squats & Deadliftss @6am

Deadlift ... alternating sumo & conventional each set
135kg - 6x2 ... alrighty once my grip woke up. Dropped 2nd rep of first set, but then was ok. Video'd all of these
---

Still undecided on sumo vs. conventional deads.

https://www.youtube.com/watch?v=Tn7GZK6fLJk

BossArky · 21-04-2015 03:41AM

Tuesday April 21st: Bench @6am

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
87.5kg - 7x5 ... fine. Done in 43 mins with Row supersets

T-Bar Row (close parallel grip)
frame+20kg - 4x10

Lat Pulldown
plate 10 - 3x10
---
Arnold Press (DB, seated, slight incline)
25kg per arm - 3x10

Barbell Reverse Curl
20kg - 3x10
---

Getting stuff done early morning so I'll have the evening off. Success.

Bench worksets pretty easy. Wussed out on doing slingshot bench after, as it was cold and I was alone. Couldn't be arsed unracking 115kg alone. Risk/reward, etc. Better off saving the slingshot accessory for Saturdays when there is someone else in the gym to assist with lift off on the heavy set(s).

Put in reverse curls instead of standard barbell curls. Bit of a chance and take some stress off the wrists which are getting hammered in the opposite direction with so much Squatting.

Nothing much else to report - just another behind the scenes session where nothing exciting happens except for putting in the work to make exciting things happen in the future.

BossArky · 24-04-2015 06:21AM

Thursday April 23rd: Squats & Deadlifts

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
**add wrist wraps**
110kg - 1x2
**add belt**
125kg - 7x5 ... felt terrible. Video'd set 7. Took 62 mins in total.
---
Deadlift ... alternating sumo & conventional each set
70kg - 1x5
120kg - 1x3
140kg - 6x2 ... felt terrible. Video'd sets 2, 4 & 6. Actually did 3 reps on first set accidently
---

Motivation was at an all time low, along with energy levels. Struggled through.

BossArky · 28-04-2015 02:16AM

BossArky wrote: »

Thursday April 23rd: Squats & Deadlifts

Squat
125kg - 7x5 ... felt terrible. Video'd set 7. Took 62 mins in total.

https://www.youtube.com/watch?v=_2NoYJOze1g

BossArky wrote: »

Deadlift ... alternating sumo & conventional each set
140kg - 6x2 ... felt terrible. Video'd sets 2, 4 & 6. Actually did 3 reps on first set accidently

https://www.youtube.com/watch?v=J5Y3TKlMLEQ

BossArky · 28-04-2015 02:24AM

Friday April 24th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92.5kg - 8x4 ... fine. Done in 68 mins with Row supersets. Slow

T-Bar Row (close parallel grip)
frame+30kg - 8x10
---
Barbell Reverse Curl
20kg - 3x10
---

Had to do this on Friday night instead of the usual Saturday lunchtime. Was thus a bit of a struggle as was pretty fatigued from Squats/Deads the night before.

BossArky · 28-04-2015 02:31AM

Monday April 27th: Squats & Deadlifts @6am

Squat
20kg - 1x5
60kg - 1x5
90kg - 1x3
**add wrist wraps**
110kg - 1x2
**add belt**
130kg - 10x3 ... Tough enough but survived. Video'd set 10. Took 89 mins in total.
---
Deadlift ... all sumo
70kg - 1x5
120kg - 1x3
145kg - 3x2 ... slow, but expected as much given the Squats beforehand
---

Happy to get through that. Motivation still low. That is the half way point for this Squat/Dead cycle.

Almost called it quits multiple times during the Squatting. Was gonna go until just 5, then 7/8... but kept going and got all 10 sets. Managed a really good glute warm up with band around knees... so managed to get some great glute activation on the later sets which felt like an added gear.

Almost didn't do Deadlifts too. In the end I squeezed them in, and glad I did. Need to keep focus on bringing up Deadlift.

That was probably the longest ever early morning session I've done. Ended up being something like 2.5 hours from 6am to 8:30am.

BossArky · 28-04-2015 02:38AM

BossArky wrote: »

Squat
130kg - 10x3 ... Tough enough but survived. Video'd set 10. Took 89 mins in total.
---

Happy to get through that. Motivation still low. That is the half way point for this Squat/Dead cycle.

Almost called it quits multiple times during the Squatting. Was gonna go until just 5, then 7/8... but kept going and got all 10 sets. Managed a really good glute warm up with band around knees... so managed to get some great glute activation on the later sets which felt like an added gear.

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

BossArky · 29-04-2015 01:06AM

Tuesday April 29th: Bench

Bench (all paused)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97.5kg - 10x3 ... alrighty. Video'd set 10. Done in 74 mins with Row supersets.

T-Bar Row (close parallel grip)
frame+30kg - 10x10
---

Not sure what is worse: training at 6am in the morning in the freezing cold or training at 8pm in the freezing cold. Both dark and depressing. Bench looked ok on video of set 10. A bit fatigued from heavy Squats/Deads the day before, cut cannot complain.

There ends the first half of this training cycle. Will reset and add 10kg to Squats and 5kg to Bench to peak at 140kg 10x3 and 102.5kg 10x3 respectively. Deadlifts will continue to be trained twice a week with focus on heavy triples/doubles and eventually singles.

Forgot to mention that I saved a kiddy from drowning in a swimming pool a few days ago. Some stupid parent had left the kid play in the water with an inflatable toy. Kid lost their balance and fell in. Parent couldn't swim to save them and was afraid to get into pool. I swam over (10 or 15m) and plucked kid out. Thing I was more shocked that the other parent. Poor kiddy was coughing up water for a while.

BossArky · 29-04-2015 10:52AM

BossArky wrote: »

Tuesday April 29th: Bench

Bench (all paused)
97.5kg - 10x3 ... alrighty. Video'd set 10. Done in 74 mins with Row supersets.

https://www.youtube.com/watch?v=RA47CAjgO8o

BossArky · 04-05-2015 01:25AM

Monday May 4th: Squats & Deadlifts @6am

Squat
20kg - 1x5
60kg - 1x5
82.5kg - 1x3
**add wrist wraps**
92.5kg - 1x2
**add belt**
102.5kg - 4x9 ... good & got a bit of stretch reflex going at the bottom which is abnormal for me
---
Deadlift ... all sumo
70kg - 1x5
120kg - 1x3
150kg - 3x2 ... i.e. 3 doubles. Fine. Video'd all
170kg - 3x1 ... i.e 3 singles. Video'd all. Good to feel some heavy weight
---

Today saw the 2nd half of this training cycle begin. 6 more weeks of training 4 days per week, then a one week deload ahead of hitting some new PRs in comp.

Plan today was to get through the Squats quickly and then onto the Deadlifts. I kept on where I left off at the end of the first 6 weeks: adding 5kg to the 3 doubles to hit handy enough 150kgs. Then threw down 4 mats per side to have some block pulls off a ~2 inch ledge. Need to get myself used to holding heavy weight and pulling through it. Hence the block pulls.

BossArky · 05-05-2015 01:05AM

BossArky wrote: »

Monday May 4th: Squats & Deadlifts @6am

Deadlift ... all sumo
150kg - 3x2 ... i.e. 3 doubles. Fine. Video'd all
170kg - 3x1 ... i.e 3 singles. Video'd all. Good to feel some heavy weight
---

Plan today was to get through the Squats quickly and then onto the Deadlifts. I kept on where I left off at the end of the first 6 weeks: adding 5kg to the 3 doubles to hit handy enough 150kgs. Then threw down 4 mats per side to have some block pulls off a ~2 inch ledge. Need to get myself used to holding heavy weight and pulling through it. Hence the block pulls.

https://www.youtube.com/watch?v=NR6-lJ0hheA

BossArky · 05-05-2015 01:11AM

Tuesday May 5th: Bench@6am

Bench (all paused)
20kg - 1x5
60kg - 1x5
77.5kg - 6x6 ... easy. All sets done in 32 mins combined with superset rows below
**add slingshot**
100kg - 1x3
105kg - 1x3
110kg - 1x1 ... fine

T-Bar Row (close parallel grip)
frame+20kg - 6x10
---
BB Curls
20kg - 1x5
---

Nice to get in and out quickly. Was home by 7:30am.

Threw on the slingshot to get some heavier weight in hands 'cos worksets felt like nothing, as expected.

Return of the King

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