Return of the King

BossArky · 19-10-2020 8:59am

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.,

BossArky · 20-10-2020 8:47am

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.

Dtp1979 · 20-10-2020 8:23pm

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?

BossArky · 22-10-2020 10:41am

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.

BossArky · 23-10-2020 1:39pm

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.

BossArky · 24-10-2020 12:00pm

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.

BossArky · 26-10-2020 9:09am

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.

BossArky · 27-10-2020 8:26am

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.

BossArky · 30-10-2020 1:18pm

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.

BossArky · 30-10-2020 1:20pm

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.

BossArky · 31-10-2020 1:25pm

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

Zyzzin · 03-11-2020 6:32am

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

BossArky · 03-11-2020 12:03pm

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?

BossArky · 04-11-2020 6:10am

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.

BossArky · 05-11-2020 7:14am

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.

BossArky · 07-11-2020 12:41pm

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.

BossArky · 09-11-2020 7:49am

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.

BossArky · 10-11-2020 6:14am

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.

BossArky · 12-11-2020 8:16am

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.

BossArky · 15-11-2020 6:29am

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.

BossArky · 17-11-2020 6:24am

Monday Nov 16th: Bench day 11 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 1x1
105kg - 6x4 ... worksets. Good

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
---

Benched 105kg 6x4. Got through it fine. Should be well able to complete this cycle next session.

BossArky · 17-11-2020 6:25am

Tuesday November 17th: Squat day 11 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg 1x3
120kg - 1x1
135kg - 1x5... workset. Fine.
---
GHR
3x10

Ab Wheel
3x10
---

Squat 135kg x5 on the 2nd last day of this cycle.

Knee is 98% recovered. Good. Just leaving that 2% there so I can say 100% when I finish the cycle fully in a few days.

BossArky · 19-11-2020 2:15pm

Thursday Nov 19th: Bench day 12 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x2
100kg - 1x1
110kg - 5x3 ... worksets. Failed final rep of 5th set so skipped 6th set

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
---

Benched 110kg 5x3 failing final rep of 5th set. Called it quits there and skipped final 6th set. Quite impressive performance considering my head was pounding and I didn't sleep last night. Sometimes you just gotta keep going

BossArky · 22-11-2020 6:50am

Saturday November 22nd: Squat day 12 of 12 & Deadlift day 6 of 6

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 1x1
145kg - 1x3 ... top set. Fine.
---
Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
145kg - 1x1
165kg - 1x3 ... workset. Fine.
---
Ab Wheel
3x10

GHR
3x10
---

Finished off both Squat and Deadlift cycles with 145kg x3 and 165kg respectively.

Didn't sleep at all coming into this session. Did this at 7am fuled by banana and caffeine. Laster than day I slept for 14 hours straight.... which was nice 'cos was almost hallucinating with tiredness.

Got it done. *tick*

BossArky · 24-11-2020 2:00pm

Tuesday November 24th: Squat day 1 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
90kg - 1x3
110kg - 1x9 ... top set. Easy as it should be.
---
SSB
72kg - 2x10 ... fine
---
Ab Wheel
3x10

GHR
3x10
---

Was a toss up between having a deload week or starting a new cycle.

Opted for new cycle as it'll basically bring me to year end over the next 6 weeks

One top set of Squats with 110kg x9 followed by two SSB assistance sets. GHR and Ab assistance too.

BossArky · 25-11-2020 12:12pm

Wednesday Nov 25th: Bench day 1 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
87kg - 3x6 ... worksets, easy

Band Row (heavy red)
3x10
---
DB Bench
26kg per arm - 3x10

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 stuff for the pump

DB Press Standing
6kg per arm - 3x10 ... light stuff for the pump
---

Mixed things up today at the start of a new Bench program. Cutting the worksets from 6 to 3, but including 3 DB Press sets instead.

BossArky · 27-11-2020 10:59am

Friday November 27th: Squat day 2 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x7 ... top set. Alright.
---
SSB
72kg - 2x10
---
Ab Wheel
3x10

45DBR
3x10
---

Was planning to combine Squats and Deads today - but feeling tired from a late night so just Squat 120kg x7 with two SSB back off sets on 72kg 2x10. 45DBR and Ab Wheel assistance.

A few days ago after my Squats I decided to do a 20km cycle into the desert. Probably not the best for recovery but nice for a change.

BossArky · 29-11-2020 5:52am

Saturday Nov 29th: Bench day 2 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92kg - 3x5 ... worksets, fine

Band Row (heavy red)
3x10
---
DB Bench
28kg per arm - 3x10

Neck Training ... (+0.5kg, +1kg on 2nd & 3rd sets)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Bench 92kg 3x5 with three sets of DB Press assistance.

Added weight to neck training with fractional plates.

BossArky · 29-11-2020 5:53am

Sunday November 29th: Deadlift day 1 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 3x8 ... workset. Fine.
---

Some quick Deadlifts 120kg 3x8 to start this cycle.

BossArky · 30-11-2020 5:46am

Monday Nov 30th: Bench day 3 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97kg - 3x4 ... worksets, easy

Band Row (heavy red)
3x10
---
DB Bench
30kg per arm - 3x10

Neck Training ... (+0.5kg, +1kg on 2nd & 3rd sets)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Some easy morning Bench: 97kg 3x4.

BossArky · 03-12-2020 1:18pm

Tuesday December 1st: Squat day 3 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
130kg - 1x5 ... top set. Fine.
---
SSB
72kg - 2x10
---
Ab Wheel
3x10

GHR
3x10
---

Squat 130kg x5 with back off SSB sets on 72kg 2x10.

BossArky · 03-12-2020 1:19pm

Thursday December 3rd: Squat day 4 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
140kg - 1x3 ... top set. Good.
---
SSB
72kg - 2x10
---
Ab Wheel
3x10

GHR
3x10
---

Squat 140kg x3 and then again back off SSB sets on 72kg 2x10.

Past week or two was a bit jumbled training-wise in terms of order of days vs. my typical schedule. With todays session I'm back on my usual routine. Will stick with it as its the best I've found in terms of manageable workload with 5 manageable sessions per week (2 Squat, 2 Bench & 1 Deadlift) and an order of SQ/BP/OFF/SQ/BP/DL/OFF.

BossArky · 04-12-2020 6:58pm

Friday Dec 4th: Bench day 4 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92kg - 1x3 ... whoops was day dreaming and did too many here - should have been like 1
102kg - 3x3 ... worksets, easy

Band Row (heavy red)
3x10
---
DB Bench
30kg per arm - 3x10

Neck Training ... (+2.5kg on both 2nd & 3rd sets)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Some easy Bench: 102kg 3x3. Felt like nothing. Was doing it in the dark. Just turned on the light to check the safetys were on the right setting. So relaxing when it is that dark. Man becomes one with barbell :pac:

BossArky · 06-12-2020 6:49am

Saturday December 5th: Deadlift day 2 of 6

Deadlift
60kg - 1x5
100kg - 1x3
**add belt**
130kg - 3x8 ... worksets. Fine.
---

Deadlift 130kg 3x8. Felt good.

BossArky · 07-12-2020 8:37am

Monday December 7th: Squat day 5 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 2x9 ... top sets. Good
60kg - 1x10
---
Ab Wheel
3x10

GHR
3x10
---

Squat 120kg 2x9 with a back off set of 60kg 1x10.

Edit - checking back I noticed I overshot the target on this day. Should have done 115kg 2x9 not 120kg. Oh well, it was easy anyway.

BossArky · 08-12-2020 6:06am

Tuesday Dec 8th: Bench day 5 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92kg - 3x6 ... worksets, easy

Band Row (heavy red)
3x10
---
DB Bench
30kg per arm - 3x10

Neck Training ... (+2.5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Quick morning Bench 92kg 3x6 with assistance.

BossArky · 10-12-2020 10:40am

Thursday December 10th: Squat day 6 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
125kg - 2x7 ... top set. Alright.
60kg - 1x10
---
Ab Wheel
3x10

45DBR
3x10
---

Squat 125kg 2x7 with a back off set on 60kg x10. Feeling a bit trashed from the previous Squat session a few days ago. Need more sleep.

BossArky · 12-12-2020 1:14pm

Friday Dec 11th: Bench day 6 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97kg - 3x5 ... worksets, quite easy

Band Row (heavy red)
3x10
---
DB Bench
30kg per arm - 3x10

Neck Training ... (+2.5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---
Overhead Press (single arm, barbell from Squat rack)
bar - 3x5
+2.5kg - 1x5
+5kg - 1x5
---

Bench 97kg 3x5 easily.

The usual assistance... then single arm barbell overhead press. Did this standing on one side of the rack as if loading/unloading. Pressed one side of bar overhead whilst the other side was in rack. Set it up so bar didn't slide around. Good for variety.

BossArky · 12-12-2020 1:20pm

Saturday December 12th: Deadlift day 3 of 6

Deadlift
60kg - 1x5
100kg - 1x3
**add belt**
140kg - 3x8 ... worksets. Fine.
---

Deadlift 140kg 3x8. Hit the sweet spot. Felt totally on point.

BossArky · 14-12-2020 9:30am

Monday December 14th: Squat day 7 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
135kg - 2x5 ... top sets. Fine.
60kg - 1x10
---
Ab Wheel
3x10

45DBR
3x10
---

Squat 135kg 2x5 with back off on 60kg 1x10.

Assistance was the usual Ab Wheel 3x10 and this time 45 Degree Back Raise 3x10 (vs GHR).

BossArky · 15-12-2020 10:19am

Tuesday Dec 15th: Bench day 7 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
92kg - 1x1
102kg - 3x4 ... worksets, easy

Band Row (heavy red)
3x10
---
DB Bench
30kg per arm - 3x10

Neck Training ... (+2.5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Bench 102kg 3x4 handy enough with upper assistance.

BossArky · 17-12-2020 11:53am

Thursday December 17th: Squat day 8 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg 1x3
125kg - 1x1
145kg - 2x3 ... worksets. Fine.
60kg - 1x10
---
GHR
3x10

Ab Wheel
3x10
---

Squat 145kg 2x3 then drop set 60kg x10.

BossArky · 20-12-2020 5:55am

Friday Dec 18th: Bench day 8 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
95kg - 1x1
107kg - 3x3 ... worksets, fine

Band Row (heavy red)
3x10
---
DB Bench
30kg per arm - 3x10

Neck Training ... (+3.5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Bench 107kg 3x3. Handy enough.

BossArky · 20-12-2020 5:57am

Saturday December 19th: Deadlift day 4 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
150kg - 3x6 ... worksets. Fine.
---

Deadlift 150kg 3x6.

BossArky · 21-12-2020 11:48am

Monday December 21th: Squat day 9 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 3x9 ... top sets. Fine.
---
Ab Wheel
3x5

45DBR
3x5
---

Squat 120kg 3x9. Took my time between sets - about 15+ mins each and was more or less fully recovered for the subsequent ones. First time doing three sets across this cycle (vs dropping off to an accessory on either the 2nd or 3rd set).

BossArky · 22-12-2020 10:26am

Tuesday Dec 22nd: Bench day 9 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
80kg - 1x3
90kg - 1x1
97kg - 3x6 ... worksets, fine

Band Row (heavy red)
3x10
---
DB Bench
22kg per arm - 3x10

Neck Training ... (+5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Bench 97kg 3x6 easily.

Reduced DB assistance slightly as into final 4 Bench sessions over coming 2 weeks and the focus is on the main lift.

BossArky · 26-12-2020 11:04pm

Thursday December 24th: Squat day 10 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg 1x3
130kg - 3x7 ... worksets. Fine.
---
45DBR
3x10

Ab Wheel
3x10
---

Squat 130kg 3x7 alright.

BossArky · 26-12-2020 11:11pm

Friday Dec 25th: Bench day 10 of 12

Bench (paused, comp grip, ring finger on ring)
20kg - 1x5
60kg - 1x5
82kg - 1x3
92kg - 1x1
102kg - 3x5 ... worksets, fine

Band Row (heavy red)
3x10
---
DB Bench
20kg per arm - 3x10

Neck Training ... (+5kg on both 2nd & 3rd sets for first neck exercise)
Face Up Flexion - 3x10
Face Up Rotation - 3x10
Face Down Extension - 3x10
Face Down Rotation - 3x10
---
DB Curl
4kg per arm - 3x10 ... light stuff for the pump

DB Press Standing
4kg per arm - 3x10 ... light stuff for the pump
---

Bench 102kg 3x5 on Xmas Day.

BossArky · 26-12-2020 11:13pm

Saturday December 26th: Deadlift day 5 of 6

Deadlift
70kg - 1x5
**add belt**
120kg - 1x3
140kg - 1x1
160kg - 3x5 ... worksets. Fine.
---

Deadlift 160kg 3x5 handy enough.

BossArky · 28-12-2020 12:24pm

Monday December 28th: Squat day 11 of 12

Squat
20kg - 1x5
60kg - 1x5
**add belt**
100kg - 1x3
120kg - 1x1
140kg - 3x5 ... worksets. Fine.
---
45DBR
3x5

Ab Wheel
3x5
---

Squat 140kg 3x5 pretty handy which was nice. Then, some very light low volume assistance: 3x5 on both 45DBR and Ab Wheel.

Peaking to perfection ahead of final Squat day coming up on NYE. Famous last words?

Return of the King

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