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Return of the King

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Comments

  • #3692
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday Oct 3rd: Deadlift Day 5 of 6

    Deadlift
    70kg - 1x5
    120kg - 1x3
    *add belt*
    150kg - 3x5 ... tired
    ---

    Tired coming into these but got through Deadlift 150kg 3x5 ok.


  • #3693
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday October 5th: Squat day 11 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    130kg - 3x5... worksets, fine.

    Ab Wheel
    3x5
    ---
    GHR
    3x5
    ---

    Squat 130kg 3x5. Fine.


  • #3694
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday Oct 6th: Bench day 11 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    92kg - 1x1
    102kg - 6x4 ... worksets. Fine

    Chin Ups (parallel grip)
    3x6

    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10
    ---
    DB Curl
    12kg per arm - 3x10

    DB Press Standing
    12kg per arm - 3x10
    ---

    Bench 102kg 6x4. Fine.


  • #3695
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday October 9th: Squat day 12 of 12 & Deadlift Day 6 of 6

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x1
    140kg - 3x3... worksets. Fine
    ---
    Deadlift
    70kg - 1x5
    120kg - 1x3
    *add belt*
    160kg - 3x3
    ---
    Ab Wheel
    3x5
    ---
    GHR
    3x5 .. both legs together
    ---

    Squat 140kg 3x3 and Deadlift 160kg 3x3. Both were fine & handy end to this training cycle. Combined the Squat and Deadlift days due to being busy in other areas outside the gym.


  • #3696
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday October 10th: Bench Day 12 of 12

    Bench Press (paused)
    60kg - 1x5
    80kg - 1x3
    90kg - 1x1
    100kg - 1x1
    107kg - 6x3 ... fine

    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    DB Curl
    4kg per arm - 3x10 ... just super light for blood flow amongst Bench
    ---

    Benched 107kg 6x3 to finish this cycle successfully. Came into this session after about 2 hours sleep - so not in peak rested condition. Just getting through it & I did.


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  • #3697
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday October 12th: Squat day 1 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    105kg - 3x9... worksets, fine.

    Ab Wheel
    3x10
    ---
    GHR
    3x10
    ---

    Squat 105kg 3x9 to start a new training cycle.


  • #3698
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday Oct 13th: Bench day 1 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    85kg - 6x6 ... worksets. Easy

    Barbell Row (parallel grip)
    60kg - 6x6
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    Barbell Curl
    30kg per arm - 3x10
    ---
    DB Press Standing
    12kg per arm - 3x10

    DB Fly
    12kg per arm - 3x10
    ---

    Bench 85kg 6x6.

    Starting this cycle 3kg up on last one and thus will peak with 110kg 6x3 over the six weeks.

    DB Fly is a random exercise I don't typically include. If I do it would involve going super light (<= 4kg) to just get a light stretch. Today I used the same DBs for the fly that I was super set overhead pressing. Flys on 12kg per arm felt surprisingly fine and didn't rip pecs off the bone or pull shoulders out of sockets. Interesting. Well see how much DOMS they give me through the pecs in the next days.


  • #3699
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday October 15th: Squat day 2 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    115kg - 3x7... worksets

    Ab Wheel
    3x10
    ---
    GHR
    3x10 .. both legs together
    ---

    Squat 115kg 3x7 easily. Had a great few nights of sleep recently and weights felt like nothing. Recovering well.


  • #3700
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday Oct 16th: Bench day 2 of 12

    YT
    1.5kg per arm - 2x10 both positions

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 6x5 ... worksets. So easy
    ***add slingshot*
    100kg - 1x3
    110kg - 1x3
    115kg - 1x3

    Chin Ups (palms to face)
    3x5

    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    DB Curl
    12kg per arm - 3x10
    ---
    Face Pull
    light grey band - 3x20
    ---

    Benching felt great & easy now that I'm getting good sleep. Worksets were 90kg 6x5 followed by slingshot triples up to top set 115kg x3.


  • #3701
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday Oct 17th: Deadlift Day 1 of 6

    Deadlift
    70kg - 1x5
    115kg - 3x8 ... quick and easy
    ---

    Deadlift 115kg 3x8 quick & easy.


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  • #3702
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday October 19th: Squat day 3 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg 1x3
    125kg - 3x5... worksets, fine.

    Ab Wheel
    3x10
    ---
    GHR
    3x10
    ---

    Squat 125kg 3x5 handy enough. Did the GHR and Ab Wheel assistance after the Squat sets today (instead of the usual tri-set) as needed to get through the Squats quickly.,


  • #3703
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday Oct 20th: Bench day 3 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 6x4 ... worksets. Fine

    Barbell Row (parallel grip)
    60kg - 3x8
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    DB Curl
    12kg - 3x10
    ---
    DB Press Standing
    12kg per arm - 3x10
    ---
    Barbell Curl
    30kg - 3x8

    DB Fly
    12kg per arm - 3x10
    ---

    Bench 95kg 6x4 easy with various upper bodybuilding.


  • #3704
    Dtp1979
    Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    BossArky wrote: »
    Tuesday Oct 20th: Bench day 1 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 6x4 ... worksets. Fine

    Barbell Row (parallel grip)
    60kg - 3x8
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10
    ---
    DB Press Standing
    12kg per arm - 3x10
    ---
    Barbell Curl
    30kg per arm - 3x8

    DB Fly
    12kg per arm - 3x10
    ---

    Bench 95kg 6x4 easy with various upper bodybuilding.

    BB curl per arm?


  • #3705
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday October 22nd: Squat day 4 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x2
    135kg - 3x3... worksets. Alright

    Ab Wheel
    3x10
    ---
    GHR
    3x10 .. both legs together
    ---

    Squat 135kg 3x3 in a rush. Quick assistance too. All good.


  • #3706
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday Oct 23rd: Bench day 4 of 12

    YT
    1.5kg per arm - 2x10 both positions

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 1x1
    100kg - 6x3 ... worksets. Fine
    **add slingshot**
    110kg - 1x3
    120kg - 1x3
    125kg - 1x3F .. failed on third rep

    Chin Ups (palms to face)
    3x6

    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    DB Curl
    12kg per arm - 3x10
    ---
    Face Pull
    light grey band - x10, x15, x20
    ---

    Benched 100kg 6x3 easily and then worked up in slingshot triples: 110kg x3, 120kg x3 before 125kg x3 where I just failed the third rep.

    My best ever slingshot triple is 130kg - so just a bit below all time strength levels whilst being leaner.

    Testing the waters here with the slingshot to see where I'm at & get a feel for unracking heavier weights ahead of the weeks to come. Good.


  • #3707
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday Oct 24th: Deadlift Day 2 of 6

    Deadlift
    70kg - 1x5
    **add belt**
    125kg - 3x8 ... quick and easy
    ---

    Deadlift 125kg 3x8 quickly and that was that.


  • #3708
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday October 26th: Squat day 5 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    90kg - 1x3
    110kg - 3x9... worksets, fine.
    ---
    Ab Wheel
    3x10

    45DBR
    3x10
    ---

    Squat 110kg 3x9 for middle of the cycle just getting things done.

    Subbed in 45DBR as assistance because there is only such much GHR a man can do.


  • #3709
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday Oct 27th: Bench day 5 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    90kg - 6x6 ... worksets. Easy

    Barbell Row (parallel grip)
    60kg - 3x6
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    DB Curl
    12kg per arm - 3x10
    ---
    DB Fly
    12kg per arm - 3x10

    DB Press Standing
    12kg per arm - 3x10
    ---

    Bench 90kg 6x6. Bodybuilding assistance.


  • #3710
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday October 29th: Squat day 6 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 3x7... worksets

    Ab Wheel
    3x10
    ---
    45DBR
    3x10
    ---

    Squat 120kg 3x7 which felt particularly terrible.

    Was sipping on a 2l of milk throughout and belt was digging in as chugged too much too soon. Just generally felt not on top form and a bit achey throughout. One of those days to tick off and keep going.

    Right knee a bit achey from too much leg crossing on conf.calls.


  • #3711
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Friday Oct 30th: Bench day 6 of 12

    YT
    1.5kg per arm - 2x10 both positions

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 6x5 ... worksets. Easy

    Chin Ups (palms to face)
    3x5

    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    DB Curl
    14kg per arm - 3x10
    ---
    Face Pull
    light grey band - 3x20
    ---

    Bench 95kg 6x5 felt very easy.

    Didn't bother with slingshot assistance.

    Usual upper bodybuilding.


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  • #3712
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday Oct 31st: Deadlift Day 3 of 6

    Deadlift
    70kg - 1x5
    110kg - 1x3
    **add belt**
    135kg - 1x8 ... alright
    ---
    Hangs from Pull Up Bar (three grips: palms away, palms together, palms to face)
    3 sets - 60 second count per set

    DB Shrugs (with straps, to focus on shoulder)
    22kg - 3x20
    ---

    Deadlift 135kg 1x8. The plan called for 3x8 but feeling a bit sluggish so called it at 1 set and did some unusual assistance for variety: three hangs from pull up bar counting to 60 per set... and DB shrugs with straps


  • #3713
    Zyzzin
    Registered Users Posts: 2 ✭Zyzzin


    Holy **** man, have you been logging your workouts on here for 14 years!?


  • #3714
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday Nov 2nd: Bench day 7 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    85kg - 1x3
    100kg - 6x4 ... worksets. Easy. Did 5 accidentally on last rep

    Band Row (heavy red)
    6x10
    ---
    DB Curl
    12kg per arm - 3x10

    DB Press Standing
    12kg per arm - 3x10
    ---

    Bench 100kg 6x4 with an accidental 5 reps on last set.

    Forgot to include neck.

    Supposed to Squat today. Switched the days to give myself more recovery time on something I tweaked in lower right: SI joint?


  • #3715
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Wednesday November 4th: Squat day 7 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg 1x3
    130kg - 1x5... workset. No problem.
    bodyweight - 2x5 ... heels elevated on weight stack, light blood flow stuff

    Ab Wheel
    3x5
    ---
    GHR
    3x5
    ---

    Squat 130kg for 1x5. Fine. Giving the body a break vs. the usual three sets.

    Some light heels elevated bodyweight Squats to finish off with GHR and Ab Wheel.

    Nice quick workout early morning.


  • #3716
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday Nov 5th: Bench day 8 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 1x1
    105kg - 6x3 ... worksets. Handy enough

    Chin Up (palms to face)
    6x3
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10

    DB Curl
    16kg per arm - 3x10
    ---
    DB Press Standing
    6kg per arm - 3x10 ... light for recovery
    ---

    Early morning Bench 105kg 6x3 with various assistance.

    Increased DB Curl weight for a change.

    Remembered to do neck.


  • #3717
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday November 7th: Squat day 8 of 12 & Deadlift day 4 of 6

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x1
    140kg - 1x3 ... top set.
    ---
    Deadlift
    70kg - 1x5
    **add belt**
    120kg - 1x3
    145kg - 1x6 ... workset.
    ---
    Ab Wheel
    3x5

    GHR
    3x5
    ---

    Had to combine Squats and Deadlifts into a single day so kept the top sets to just 1 each.

    Assistance was GHR and Ab Wheel.

    Think I somehow strained something in right knee by acrobatically getting out of the pool a few weeks back. Just one top set on Squats and Deads is therefore good for that recovery too at the moment.

    Apart from that ^^: I serviced my bike by inflating the tires and fixing chain with heaps of grease to lubricate the 3 inches of sand encrusted on it. Its like a relic from Rust Valley - but got some serious nostalgia attached to it. Have been cycling it for about 17 years. It has been all over France, UK, Australia and the Middle East. Literally held together with rust but the wheels go round and round that that is all I need. Weather cooling down for the next 4-5 months so will increase the cardio by getting out early morning and evenings.


  • #3718
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Monday Nov 9th: Bench day 9 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    80kg - 1x3
    95kg - 6x6 ... worksets. Fine

    Band Row (heavy red)
    6x10
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10
    ---
    DB Curl
    6kg per arm - 3x10 ... light for bloodflow

    DB Press Standing
    6kg per arm - 3x10 ... light for bloodflow
    ---

    Bench 95kg 6x6 easily.


  • #3719
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Tuesday November 10th: Squat day 9 of 12

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg 1x3
    115kg - 1x9... workset. Fine.
    ---
    GHR
    3x10

    Ab Wheel
    3x5
    ---

    Squat 115kg x9 for a single set. Handy enough.

    Did the first of the three GHR sets before Squats - mixing up the warm up and getting posterior change firing to see if it takes some load off the right knee. Less achey today than last week. The single worksets on Squat and Deadlift for the past week or so allowing it to recover well.

    Good.


  • #3720
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Thursday Nov 12th: Bench day 10 of 12

    Bench (paused, comp grip, ring finger on ring)
    20kg - 1x5
    60kg - 1x5
    85kg - 1x3
    100kg - 6x5 ... worksets. Easy

    Band Row (heavy red)
    6x10
    ---
    Neck Training ... no added weight
    Face Up Flexion - 3x10
    Face Up Rotation - 3x10
    Face Down Extension - 3x10
    Face Down Rotation - 3x10
    ---
    DB Curl
    6kg per arm - 3x10 ... light for bloodflow

    DB Press Standing
    6kg per arm - 3x10 ... light for bloodflow
    ---

    Bench 100kg 6x5 was quite easy.

    So fresh as doing Bench before Squat days at the moment. This means I'm going into these fresh and fully charged like the Energizer Bunny. Blasted through sets on 100kg today like it was nothing.


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  • #3721
    BossArky
    Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,484 Mod ✭✭✭✭BossArky


    Saturday November 14th: Squat day 10 of 12 & Deadlift day 5 of 6

    Squat
    20kg - 1x5
    60kg - 1x5
    **add belt**
    100kg - 1x3
    120kg - 1x1
    125kg - 1x7 ... top set. Fine.
    ---
    Deadlift
    70kg - 1x5
    **add belt**
    120kg - 1x3
    155kg - 1x5 ... workset. Fine.
    ---
    Ab Wheel
    3x10

    GHR
    3x10
    ---

    Squat 125kg for a set of 7. Only checked program before top set & was thinking I had to do 135kg x5 - hence the last warm up set being 120kg and too close to the actual worksets.

    Deadlifts slightly wider grip which made them a bit of a deficit.

    Right knee feeling improved. Reduced lowerbody volume helping. Think it was as much the GHR (with knee resting almost on metal) as well as Ab Roll Out (on knees) which were aggravating it - as much as heavy SQ twice a week and DL once. Modified my GHR and Ab Wheel posture to take the pressure off the knee and it all seems to be helping it fix itself.


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